Ginseng (Panax ginseng) is one of the most recognisable herbal plants in the world. It has been used in East Asia for thousands of years as a natural remedy with the potential to strengthen the body and mind. Due to its characteristic shape resembling the human silhouette, ‘ginseng’ means ‘man root’ in Chinese. It is most commonly found in the cool, mountainous regions of Korea, north-eastern China and the Russian Far East, where it grows in the shade of deciduous forests.
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- Appearance of ginseng
- The beneficial effects of ginseng
- Ginseng dosage
Appearance of ginseng
Ginseng root is cream-yellow in colour, has a slightly fibrous texture and a sweet-bitter taste. It is only used after several years of growth, as this is when it reaches its full biological value. There are several species of this plant, differing both in their place of origin and in their active ingredient content. The best known is Korean ginseng (Panax ginseng), also known as red ginseng, because its roots are often steamed and dried, which gives them a darker colour and a more intense aroma.
American ginseng (Panax quinquefolius) grows naturally in North America, while Chinese ginseng (Panax notoginseng) is used in Chinese herbal medicine. Panax japonicus and Panax vietnamensis are less common varieties. Dietary supplement shops also sell Siberian ginseng (Eleutherococcus senticosus) and Indian ginseng (Ashwagandha somnifera), which, however, do not belong to the Panax genus botanically.
The beneficial effects of ginseng
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The most comprehensive clinical study to date on the health effects of ginseng was published in September 2025. The analysis covered 70 studies involving 4,506 people and assessed the effect of supplementation with various Panax species on risk factors for heart disease and metabolism.
What areas does ginseng affect?
The results indicate that regular intake of ginseng preparations may lower elevated levels of C-reactive protein (hs-CRP), a marker of chronic inflammation, and gamma-glutamyltransferase (GGT), an enzyme associated with liver function. An increase in the activity of antioxidant enzymes such as superoxide dismutase (SOD) and glutathione reductase (GSH-Rd) has also been noted, which is associated with the ability to protect the body's cells from ageing and toxins.
Results of the analysis
The analysis showed that the effect of ginseng is not constant, but depends on both the dose and the duration of use. Higher amounts of the extract were associated with improved carbohydrate metabolism, i.e. better tissue sensitivity to insulin (lower HOMA-IR index) and lower blood glucose and insulin levels.
Study participants who took ginseng regularly also had slightly lower diastolic blood pressure and lower concentrations of inflammatory markers such as interleukin-6 (IL-6). Treatments lasting several weeks were associated with more pronounced metabolic benefits than those lasting several months.
General characteristics of Korean ginseng
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Category
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Description
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Appearance
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A low perennial plant with a thick, branched root resembling a human silhouette. The root is creamy yellow, fibrous, with a slightly bitter taste. The stem bears greenish flowers and red fruits.
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Occurrence
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Grows in cool regions of Korea, China and Russia. Also cultivated in North America, Japan and Vietnam.
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Active substances
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Ginsenosides, polysaccharides, peptides, phenols and alkaloids.
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Ginseng dosage
In practice, ginseng is most often used in the form of standardised extracts containing a specific amount of ginsenosides (usually 4–8%). The most commonly used raw materials are Korean and American ginseng. Typical doses in clinical trials range from 200 to 1,000 mg of extract per day, taken for 8 to 12 weeks. Most study participants tolerated the supplementation well.
"Ginseng, especially Siberian ginseng and panax, is known for its adaptogenic properties, which help the body adapt to stress and support metabolic functions. It can increase endurance and improve energy efficiency." Łukasz Domeracki - MSc in Food Technology and Human Nutrition
Ginseng preparations are best taken in the morning or in the first half of the day, as the plant can have a mild stimulating effect. Experts emphasise that the benefits may be more pronounced in people with excessive stress, fatigue, elevated inflammatory markers or moderate metabolic disorders, and less so in healthy adults.
Due to possible interactions with anticoagulants, hypoglycaemic agents or antidepressants, ginseng supplementation should be used sensibly and preferably after consulting a specialist. Although not a ‘cure-all’, this herb remains one of the best-documented adaptogens (substances that strengthen the body in the face of stress).
Sources:
Jafari, A., Mardani, H., Abbastabar, M., Mehdipoor, F., Parsi Nezhad, B., Kordkatuli, K., Bakhtiari Jami, P., Faghfouri, A. H., Musazadeh, V., & Alaghi, A. (2025). The Effect of Ginseng Supplementation on Cardiovascular Disease Risk Factors: A Comprehensive Systematic Review and Dose-Response Meta-Analysis. The British journal of nutrition, 1–107. Advance online publication. https://doi.org/10.1017/S0007114525103607
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