Ginseng is a root that has been used for thousands of years as a remedy for everything from fatigue to erectile dysfunction. There are actually two types of ginseng – Asian ginseng and American ginseng – but both contain compounds called ginsenosides that are beneficial to health.
Ginseng can boost your immune system and help your body fight infections like the common cold or flu.
“Ginseng root extract has been shown to have strong antiviral activity,” says Keri Gans, M.D., a registered dietitian in private practice. However, most of the existing research is carried out in the laboratory on animals or human cells.
A 2020 human study found that people who took two capsules of ginseng extract a day were almost 50% less likely to get a cold or flu than those who took a placebo.
If you’re already sick, taking ginseng can still help — the same study found that ginseng extract shortened the duration of illness from an average of 13 to 6 days.
Ginseng can help fight fatigue and energize you because it contains compounds called ginsenosides that work in three important ways:
A 2018 review of 10 studies found that ginseng may reduce fatigue, but the authors say more research is needed.
“Ginseng has been shown to have neuroprotective properties that may help with cognitive decline and degenerative brain diseases such as Alzheimer’s,” says Abby Gellman, chef and registered dietitian in private practice.
In a small 2008 study, Alzheimer’s patients took 4.5 grams of ginseng powder daily for 12 weeks. These patients were regularly checked for Alzheimer’s symptoms, and those who took ginseng had significantly improved cognitive symptoms compared to those who took a placebo.
Ginseng may also have cognitive benefits in healthy individuals. In a small 2015 study, researchers gave middle-aged people 200 mg of ginseng extract and then tested their short-term memory. The results showed that adults who took ginseng had significantly better test scores than those who took placebo.
However, other studies have not shown significant benefit. A very small 2016 study found that taking 500mg or 1,000mg of ginseng did not improve scores on various cognitive tests.
“Ginseng research and knowledge shows potential, but it’s not 100 percent confirmed yet,” Hans said.
According to recent research, “ginseng may be an effective treatment for erectile dysfunction (ED),” Hans says.
This is because ginseng can help increase sexual arousal and relax the smooth muscles of the penis, which can cause an erection.
A 2018 review of 24 studies found that taking ginseng supplements can significantly improve erectile dysfunction symptoms.
Ginseng berries are another part of the plant that can also help treat ED. A 2013 study found that men with erectile dysfunction who took 1,400 mg of ginseng berry extract daily for 8 weeks had significantly improved sexual function compared to patients who took a placebo.
According to Gans, evidence from recent studies suggests that the ginsenoside compounds in ginseng may help normalize blood sugar levels.
“Ginseng may help improve glucose metabolism, which can help control blood sugar,” and may help treat type 2 diabetes, Gellman said.
Ginseng also helps reduce inflammation, which is important because inflammation raises the risk of developing diabetes or worsening diabetes symptoms.
A 2019 review of eight studies found that ginseng supplementation helps improve blood sugar control and insulin sensitivity, two important factors in diabetes management.
If you want to try ginseng supplements, you should check with your doctor to make sure it’s not causing problems with any current medications or medical conditions.
“People should check with a registered dietitian and/or their healthcare provider before starting supplements for any medical reason,” Hans says.
More research is needed, but studies show that ginseng may provide many important health benefits, such as helping fight infections and boosting energy levels.