Panax Ginseng- Does it Enhance Physical Performance?

Herbal remedies known as “ginsengs” are some of the most popular herbal supplements in the United States. There are several types of ginsengs available, the most commonly used being Panax ginseng, also referred to as Korean or Asian ginseng. Panax ginseng has been used in traditional Chinese medicine for thousands of years to improve mental and physical vitality. Other uses include improving exercise performance, immune function, reducing fatigue, and reducing male infertility.

The studies investigating the use of Panax ginseng for enhancing physical performance have mostly found no positive effects (4). One study of 19 healthy adult women showed no change in physical work performance, energy metabolic responses, or oxygen uptake when taking 200mg of a standardized Panax ginseng product (G115) per day (2) Similar results were observed in a study of 31 healthy men who took 200 or 400 mg of G115 daily for eight weeks. No changes in physiologic or psychologic responses to submaximal or maximal exercise were found (3). In another study, 200 mg per day of ginseng standardized to 7 percent ginsenosides was given to 28 healthy young adults for 21 days. The women performed moderate exercise, and had unrestricted diets. No enhancements in performance were found, including no change in maximal oxygen consumption, exercise time, workload, plasma lactate level, hematocrit, heart rate, or perceived exertion (1).

However, another form of ginseng, called Panax notoginseng, or Tienchi ginseng has shown some promise for enhancing physical performance during endurance exercise. In one study, a 1,350mg dose was given to 29 untrained adults aged 20-35 for 30 days. The researchers found that supplementing with Panax notoginseng for 30 days improved endurance time to exhaustion, and lowered MAP and Vo2 during endurance exercise (5). Further research is necessary to duplicate these findings. Until more conclusive studies are performed, we do not recommend using Panax ginseng or Panax notoginseng for enhancing exercise performance.

References:

1. Allen JD, McLung J, Nelson AG, Welsch M. Ginseng supplementation does not enhance healthy young adults' peak aerobic exercise performance. J Am Coll Nutr 1998;17:462-6.

2. Engels HJ, Said JM, Wirth JC. Failure of chronic ginseng supplementation to affect work performance and energy metabolism in healthy adult females. Nutr Res 1996;16:1295-1305.

3.Engels HJ, Wirth JC. No ergogenic effects of ginseng (Panax ginseng C.A. Meyer) during graded maximal aerobic exercise. J Am Diet Assoc 1997; 97:1110-5.