Ginseng supplement: which type to choose and what it may do
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- Panax (Asian) ginseng root capsules. Best for: Adults who want the most-studied ginseng species. See options on Amazon
- Korean red ginseng extract. Best for: Buyers specifically looking for red ginseng. See options on Amazon
- American ginseng root extract. Best for: People who want American rather than Asian ginseng. See options on Amazon
Types of ginseng on the label
| Label name | What it is |
|---|---|
| Asian, Korean or Chinese ginseng | Panax ginseng root |
| Red or white ginseng | Asian ginseng prepared two different ways |
| American ginseng | A different ginseng species, sold separately |
The National Center for Complementary and Integrative Health (NCCIH) says Asian ginseng is native to Korea, northeastern China and far-eastern Siberia, and has been used as a calming agent in traditional Chinese medicine and as an adaptogen. The root is the part most used. Its key compounds are called ginsenosides.
What the research shows for Asian ginseng
NCCIH notes most clinical trials were small (fewer than 200 people) and shorter than 3 months. With that limit in mind:
- Fatigue. A 2023 review of 19 studies (2,413 participants) suggested Asian ginseng alone may have a small benefit for general fatigue. Not all research agrees.
- Thinking. A small amount of research suggests it may improve attention, arithmetic and reaction time in middle-aged adults but not young adults. Memory benefits appeared to depend on adding ginkgo.
- Blood sugar. A 2022 review of 20 studies (1,295 participants) found improvements in fasting glucose, cholesterol and some inflammatory markers in people with prediabetes or diabetes, but overall evidence on blood sugar control is inconclusive.
- Erectile dysfunction. Some research shows oral Asian ginseng seems to improve sexual function in people with ED.
- Flu. Very preliminary research suggests it may reduce flu risk, but not symptom severity or length.
- Athletic performance. The majority of research shows no improvement.
Safety and side effects
- Short-term use. Oral Asian ginseng in recommended amounts appears safe for most people for up to 6 months. Long-term safety has been questioned.
- Insomnia. Trouble sleeping is the most common side effect.
- Rare but serious. Severe rash, liver damage and severe allergic reactions have been reported.
- Blood sugar and clotting. Ginseng might lower blood sugar and may interfere with blood clotting. It may also worsen autoimmune disorders.
- Pregnancy. Some studies suggest oral Asian ginseng may be unsafe in pregnancy; one of its chemicals caused birth defects in animals. Some experts advise against use in infants, children and during pregnancy or breastfeeding.
- Medicines. It might interact with certain drugs. NOW Foods' American ginseng label highlights diabetes and blood thinning medicines.
Why the evidence is still limited
NCCIH says research on Asian ginseng has grown in recent years, but most trials enrolled fewer than 200 people and lasted less than 3 months. It calls for larger, longer multicenter studies. There also is not enough reliable information on ginseng for aging, asthma or anxiety. Treat any benefit as modest and uncertain.
How to choose a ginseng supplement
- Pick the species. Most research NCCIH summarizes is on Asian ginseng (Panax ginseng). American ginseng is a different plant.
- Root or extract. NOW Foods' Panax Ginseng gives 1,000 mg of Asian ginseng root per 2-capsule serving. Its American Ginseng product gives 1,000 mg of root extract complex per 2 capsules.
- Ginsenosides. Standardized extracts may list a ginsenoside percentage, which helps compare products.
- Blends. Ginseng with ginkgo or royal jelly combos add other ingredients with their own cautions.
- Time of day. Because insomnia is the most common side effect, avoid taking it close to bedtime.
- Short courses. Stay within about 6 months unless your doctor advises otherwise.
What to look for when you buy
Panax (Asian) ginseng root capsules
Best for: Adults who want the most-studied ginseng species
NOW Foods lists 1,000 mg of Panax ginseng root per 2-capsule serving, taken 1 to 2 times daily as needed.
Watch out: May cause insomnia. Check with your doctor if you have diabetes or take blood thinners.
See options on AmazonKorean red ginseng extract
Best for: Buyers specifically looking for red ginseng
Red ginseng is Asian ginseng prepared a particular way, and extracts often list ginsenoside content.
Watch out: Strength varies widely by brand. Same safety cautions as other Asian ginseng.
See options on AmazonAmerican ginseng root extract
Best for: People who want American rather than Asian ginseng
NOW Foods' version gives 1,000 mg of American ginseng root extract complex per 2-capsule serving.
Watch out: NOW Foods says do not use if pregnant or nursing; consult a physician if you have diabetes or hypoglycemia.
See options on AmazonQuestions people ask
- Do ginseng supplements work?
- Some small studies suggest modest benefits for fatigue, some thinking skills in middle-aged adults and erectile dysfunction. Most trials were small and short, and it does not improve athletic performance.
- Are ginseng supplements safe?
- Short-term use up to 6 months appears safe for most adults. Insomnia is common, and rare serious effects include severe rash and liver damage.
- Can women take ginseng supplements?
- Many adult women can, but avoid it during pregnancy, since some studies suggest oral Asian ginseng may be unsafe then. Ask your provider if breastfeeding.
- What is the difference between red and white ginseng?
- Both are Asian ginseng; NCCIH says the names refer to two different ways of preparing the root.
- Can ginseng lower blood sugar?
- Some evidence suggests it might. If you have diabetes, talk with your provider first, especially if you take diabetes medicine.
- Does ginseng improve athletic performance?
- NCCIH says the majority of research shows Asian ginseng does not improve athletic performance.
- How long can I take ginseng?
- Short-term oral use up to 6 months in recommended amounts appears safe for most people. Questions remain about long-term safety, so check with your provider before longer use.
Sources
- Asian Ginseng: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Panax Ginseng 500 mg Veg Capsules (www.nowfoods.com/products/supplements/panax-ginseng-500-mg-veg-capsules), NOW Foods
- American Ginseng Extract Veg Capsules (www.nowfoods.com/products/supplements/american-ginseng-extract-veg-capsules), NOW Foods