Ginseng: It Helps the Brain and Body Adapt to Stress

Published by Ginger Hultin, MS RDN CSO

The subject of ginseng is a broad one. There are three main types: Panax (sometimes called Asian or Chinese ginseng), American and Siberian Ginseng (sometimes called Eleuthero). When many people refer to the herb “ginseng,” they generally mean Panax ginseng. All are members of the Araliaceae family but native to very different geographical locations. All three types are used as an adaptogen, helping the body adapt to stress, and also to support cognitive function. However, they also each have some unique properties as well.

To better understand the different types of ginseng:

American Ginseng

American: Native to North America, especially Ontario, Canada. American ginseng has been exported to China for use in Traditional Chinese Medicine for hundreds of years. It is used mostly as an adaptogenic herb and is also used to treat diabetes, fatigue, cardiovascular issues and support cognition. Note American ginseng has a major drug interaction with blood thinning medications like warfarin.

Panax Ginseng

Panax: Native to Korea, China, and Eastern Siberia. Panax ginseng is used as an adaptogen; or an herb that helps the body adapt to stress and is especially known to support brain health and cognition. This is an important herb in Traditional Chinese Medicine.

Siberian Ginseng

Siberian: Native to Southeast Russia, northern China, Korea and Japan. It is also used as an adaptogen but also widely for cardiovascular support including to treat high or low blood pressure, heart disease, and clogged arteries. It is also used for cognitive health, diabetes, immune support and bipolar disorder.

For the purposes of this exploration, we’ll discuss the benefits of Panax ginseng which is used medicinally:

As an adaptogen/for stress management
To support the immune system
To improve athletic performance
To improve cognitive function, memory, focus, and even for those with Alzheimer’s disease
To prevent fatigue and support those with chronic fatigue syndrome and multiple sclerosis
To support lung function in those with chronic obstructive pulmonary disease (COPD)
To slow the aging process and reduce wrinkles on the skin
For anti-cancer properties

There are studies that show Panax ginseng root (4.5-9 grams daily for 12 weeks) improves cognitive performance in patients with Alzheimer’s disease. Supporting brain health is one of the reason’s it’s most often used. Note that ginseng doses are very different across species – American ginseng is commonly dosed at 100-3000 mcg daily for up to 12 weeks. Siberian ginseng is dosed at 300-400 mg concentrated extract daily.

Panax ginseng has also been studied successfully for other types of cognition including abstract thinking, attention, and reaction times particularly in middle-aged adults. There is also hopeful research on Panax ginseng with chronic obstructive pulmonary disease (COPD) and the potential to improve lung function. Panax ginseng has shown effective for treating fatigue in people with both chronic fatigue syndrome and multiple-sclerosis to help boost energy and vitality. The most important part of Panax ginseng for treating health conditions is a compound called ginsenoside.

The research isn’t as strong on using Panax ginseng for athletic performance or certain types of cancer though it has been used in traditional and natural medicine for both these reasons. There is also some promise that Panax ginseng could be used to help treat diabetes though studies are mixed at this time and more research is warranted.

There are some potential side effects of using Panax ginseng medicinally, including insomnia. Also consider several moderate drug interactions with medications so make sure to tell your physician before you start using Panax or other types of ginseng as it may create an interaction. Panax ginseng has been proven safe in studies for up to 6 months but evidence is unclear in the long-term as ginseng may affect hormones over time. It is unsafe for infants and children or while pregnant. That being said, it has been used medicinally for thousands of years for a variety of health conditions in adults and some studies have shown it is quite effective for some conditions.

Have you used ginseng for your health? Let us know in the comments if you have experimented with any variety!

RESOURCES
Natural Medicines Database. Panax Ginseng. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=1000. Updated 1/14/2019. Accessed 1/27/19.

Natural Medicines Database. American Ginseng. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=967. Updated 8/29/2017. Accessed 1/27/19.

Natural Medicines Database. Siberian Ginseng. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=985. Updated 8/16/2017. Accessed 1/27/19.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.