7 Impressive Benefits Of Ginseng — From Glowing Skin To Energy* (2024)

Ginseng has been used in Eastern medicine tradition for centuries, and with good reason—the plant has a lot of intrinsic benefits.

Ginseng—specifically, Panax ginseng, aka red, Asian, or Korean ginseng—"is an important and commonly used herb in traditional Chinese medicine," says Grant Chu, M.D., M.S., an assistant clinical professor at the David Geffen School of Medicine at UCLA and associate director of education at the Center for East-West Medicine.

Research is finally catching up, and studies show that ginseng supports multiple aspects of health. Here's what you need to know about this herb.

Benefits of ginseng

Here are some health benefits of ginseng and everything you need to know about them:

Ginseng has been shown to increase energy: For example, in a 2016 meta-analysis published in the Korean Journal of Medical Science, researchers found that ginseng supplements were effective at promoting energy and feelings of motivation1.*

Chu explains that these energizing effects may be partly due to the botanical's antioxidant actions, as components of ginseng (e.g., polysaccharides and oligopeptides) have been found to lower oxidative stress2 and support higher cellular energy production.*

There are a few different ways that ginseng may help with your immune function.* "Ginseng may stimulate various immune cells, such as natural killer cells, macrophages, and lymphocytes,"* Chu says.

A 2012 review from the Journal of Ginseng Research explains that in addition to regulating immune cells, ginseng also helps maintain homeostasis (balance) throughout the immune system3.* This unique plant also exhibits inflammatory balance actions to keep immune health in tiptop shape.*

A 2010 Journal of Sexual Medicine study5 of menopausal women had participants either consume three 1-gram capsules of ginseng or a placebo each day. The researchers noted that the ginseng "significantly improved" the women's sexual arousal, concluding, "red ginseng extracts might be used as an alternative medicine in menopausal women to improve their sexual life."*

A 2013 study from Spermatogenesis6 also found that male rats fed 5%Panax ginsengin their diet for 60 days had "significantly increased blood testosterone levels," suggesting an enhanced hormone pathway underpinning involved in sex drive.*

Those actives found in ginger, ginsenosides, are "believed to act through the central nervous system and have antioxidant and anti-inflammatory properties,"* Chu says."Various reasons may explain the effect of ginseng on the skin, including its effect on fibroblasts and collagen in the skin, as well as its anti-inflammatory effects,"* he adds.

Indeed, research from a 2022 review in the Journal of Cosmetic Dermatology concurs, stating that ginseng helps regulate collagen levels to promote skin elasticity and hydration7.*

Ginseng may even help regulate blood sugar levels and balance, but Chu notes that the data is mixed and emerging still.

"This may be related to differences within ginseng itself and its ratio of different types of ginsenosides," he explains. "This variable ratio of ginsenosides may affect ginseng's effect and its ability to reduce postprandial blood sugar, which is blood sugar after eating, resulting in either decreased or increased blood sugar."*

As a result, she says, ginseng may help reduce the occasional brain fog. Ginsenosides are also thought to help modulate the effects of the stress hormone cortisol on the body, which can have an overall impact on stress management and mental well-being as well.*

"Ginseng is one of many herbs that has naturally occurring adaptogens, which is also referred to as actoprotector," Chu says. (Ashwagandha is another one, by the way.)

"It is believed that plant adaptogens may be helpful for promoting energy, cognitive function, and immune system protection."* But, Chu says, more research is needed to fully unveil the exact roles of ginseng as an adaptogen.

Ginseng's traditional healing properties

Panax ginseng, which translates to "all healing" ginseng, contains phytonutrient compounds called ginsenosides that promote energy, explains Keri Gans, RDN, dietitian and author of TheSmall ChangeDiet.* Ginsenosides also "may help to keep your central nervous system in balance and prevent feelings of tiredness,"* Gans says.

"Traditionally, [ginseng] is used to tonify chi, or vital energy," Chu explains. That can apply to chi in general, or specific chi related to digestion, breathing, or your mind.

Since chi is a traditional metaphysical concept, it's not something you can measure with modern science, Chu says. "Traditionally, health is determined by the state of many factors known as vital substances," he explains. "Among this includes chi, where adequate chi and chi that moves appropriately is important for bodily function and health."

When it comes to ginseng, Chu says, the plant "plays a role primarily in promoting adequate chi for optimal functioning." This can manifest in a number of ways and benefit many systems throughout the body.

How much ginseng should you take?

Ginseng has been studied in doses ranging from 200 to 3,000 milligrams a day. But more isn't necessarily better. To support healthy energy levels and focus, a daily dose of 200 mg of ginseng 9has shown to be beneficial.

Potential side effects of ginseng

While a potential benefit of ginseng is its ability to affect blood sugar, that can also be a consideration for some. Naoki Umeda, M.D., an integrative medicine practitioner at the Cleveland Clinic's Center for Integrative & Lifestyle Medicine, explains that those with blood sugar level concerns should monitor their glucose levels closely when taking ginseng.

Umeda also personally cautions against taking ginseng if you're trying to conceive, are currently pregnant, or are breastfeeding. In general, it's always a good idea to check in with your health care provider before taking ginseng or any new supplement regimen.

"Consult withyour health care provider before you start taking ginseng, regardless of your health status," Umeda says.

The takeaway

Ginseng is a unique and bioactive plant with a slew of benefits, from helping balance blood sugar levels to supporting your immune system.* It's also generally well tolerated and has been used for thousands of years. If you're looking for a high-quality supplement that harnesses Panax ginseng's energizing and mood-supporting effects, check out mbg's focus+, which offers sustained energy and focus, thanks to an array of synergistic botanicals, bioactives, and nutrients (all in one capsule).*

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.