Ginseng
You’ve probably heard of ginseng, since it’s been a popular herb in traditional medicine for over 2,000 years.[1] It’s known for supporting energy levels, cognitive function and overall well-being. The ginseng plant, specifically varieties like Panax ginseng and red ginseng, contains active compounds called ginsenosides, which researchers link to a range of health benefits.[2] For centuries, people have used ginseng in different forms—from raw root to teas and supplements—to promote vitality and support resilience against stress.
Today, incorporating ginseng into your wellness routine is easy, with many convenient options on the market. This guide will cover essential ginseng benefits and practical ways to use it so you too can benefit from this versatile herb.
What Is Ginsesng?
Ginseng is a perennial plant known for its fleshy roots, which have been used for centuries in Asian and North American traditional medicine. The two main types are Asian ginseng, or Panax ginseng and American ginseng. Each variety offers unique compounds, but both are rich in ginsenosides, the active ingredients responsible for ginseng’s health-promoting properties.[3] Here are just some ginseng benefits:
Ginseng Benefits
Here are some of the ways that activated charcoal can support your wellness journey:
Energy
Ginseng supports energy levels by promoting cellular energy production.[4] Ginseng can provide you with a natural energy boost without the jitters you may get with caffeine. If you’re looking to stay active throughout the day, ginseng offers a steady, reliable source of energy.
Cognitive Support
Studies suggest that Panax ginseng can support cognitive function, including memory and focus.[5] Ginseng’s active compounds may help reduce mental fatigue and promote sharper thinking. When you need to stay productive and mentally clear, ginseng can offer support for sharper focus.
Wellness Support
Red ginseng has wellness-supporting properties.[6] Regular consumption of ginseng can support a resiliency, especially during times of stress or seasonal changes. For natural immune support that keeps you feeling strong, ginseng makes an excellent addition to your routine.
Healthy Blood Sugar Support
Research shows that ginseng may play a role in supporting healthy blood sugar levels by promoting insulin sensitivity.[7] If you’re looking for a natural way to support blood sugar control, ginseng can be a valuable addition to your daily routine.
The Science-Backed Benefits of Ginseng
Research shows that ginseng offers a variety of potential health benefits, from boosting mental clarity to supporting physical recovery.
A recent scientific study examined ginseng benefits for cognition and mood, finding that American ginseng extract supported memory, attention and mood.[8] Both short-term and two-week use supported working memory and focus, with greater effects after two weeks. The two-week supplementation also supported mental energy and self-confidence. Additionally, ginseng promoted beneficial gut bacteria, which may help explain some cognitive benefits.
Another study looked at how American ginseng could support muscle recovery after intense exercise.[9] Active young men took either ginseng or a placebo for 28 days before a challenging downhill run. Those who took ginseng showed less markers of muscle soreness and inflammation within 48 to 72 hours after exercise. The findings suggest that ginseng may help ease muscle damage and support faster recovery.
And finally, ginseng extract (GE) might support bone health and ease arthritis symptoms in postmenopausal women with osteopenia.[10] Over 12 weeks, women taking 3 grams of ginseng extract daily showed improvements in bone health markers and reported less knee discomfort. Results suggest that ginseng extract may support bone metabolism and help with arthritis symptoms.
These findings reveal ginseng’s potential across various aspects of health and wellness. Next, we’ll look at how Bulletproof approaches ginseng as a functional ingredient.
The Bulletproof Approach to Ginseng
At Bulletproof, we focus on harnessing nature’s most effective ingredients to support health and performance. Our approach to ginseng is no exception, emphasizing quality, potency and evidence-backed benefits.
Functional Ingredients as Fuel
Ginseng aligns well with the Bulletproof philosophy of functional, high-quality nutrition. You can find ginseng in our Energy Collagen Protein powder, which combines ginseng with cordyceps mushroom, magnesium and MCT oil to provide caffeine-free energy support along with the benefits of collagen.
We prioritize functional ingredients that work synergistically within your lifestyle, ensuring each one provides targeted support without compromising taste or convenience. By carefully choosing ingredients like ginseng, we help feel and perform at your best.
Our Supplement Testing Standards
At Bulletproof, we’re committed to delivering supplements you can trust. We craft our products from high-quality, clean ingredients like ginseng and other effective nootropics that support cognitive function and overall wellness. We avoid GMOs, soy, gluten and artificial fillers, and we choose ingredients with research-backed doses that have shown to support results. Every ingredient undergoes a thorough evaluation by our expert team, who rely on peer-reviewed studies to guide our choices. This evidence-driven approach ensures that each product we create makes a meaningful impact on your wellness journey.
To maintain consistent quality and transparency, our supplements go through four layers of testing. We first confirm the identity of the ingredient we’re using to guarantee authenticity, followed by purity testing to screen for contaminants. We then conduct strength testing to verify that each product contains the right amount of active ingredients, and finish with composition testing to ensure the product meets label specifications. Working with accredited third-party labs, we leverage unbiased expertise to uphold these standards, reflecting our commitment to safety, efficacy and trust.
Along with high-quality supplements, there are many ways to enjoy ginseng in everyday meals and drinks. Next, explore some of our favorite ginseng recipes.
Learn More About Ginseng
FAQs
The two primary types of ginseng are Panax ginseng, also known as Asian or Korean ginseng, and American ginseng. Panax ginseng is commonly used for its energizing and stimulating effects, while American ginseng is generally considered to have a milder, more relaxing effect. Another well-known form is Red ginseng, which is a specially prepared version of Panax ginseng. Red ginseng is steamed and dried to enhance potency[11] and is popular in Korean traditional medicine. Each type of ginseng has unique properties, but all contain beneficial ginsenosides that contribute to ginseng’s overall effects.
Ginseng benefits include support for energy, focus, immune health and stress management.[12] Many people use ginseng to help maintain steady energy levels throughout the day without relying on stimulants. Ginseng also contains compounds that may support cognitive functions, such as memory and mental clarity, which can make it a valuable addition if you’re looking for natural cognitive support.[13] Additionally, ginseng may support the immune system,[14] helping the body respond to stress and environmental changes.
Ginseng is generally safe for most people, especially when taken in recommended doses. However, some individuals may experience mild side effects like headaches, digestive upset or trouble sleeping if taken close to bedtime. These effects tend to be mild and temporary, but it’s always wise to consult a healthcare provider before starting ginseng, especially if you take medications or have underlying health conditions. Monitoring your body’s response can help you determine the best way to incorporate ginseng into your routine.
Yes, growing a ginseng plant at home is possible, but it requires specific conditions to thrive. Ginseng needs shaded, moist soil and the plant can take up to six years to mature fully. Because of its long growth period and specific requirements, many people find it easier to purchase ginseng products instead. If you’re interested in cultivation, growing ginseng can be a rewarding yet slow process that requires patience.
The best way to take ginseng depends on your preferences, lifestyle and health goals. Ginseng supplements and ginseng tea are popular choices because they’re convenient and easy to incorporate into daily routines. Fresh or powdered ginseng can also be added to smoothies, soups or other recipes. It’s up to you to decide which best suits your needs and tastes.
Yes, dried ginseng retains many of the beneficial compounds found in fresh ginseng, provided it’s properly dried and stored. Dried ginseng offers the advantage of longer shelf life and easy storage, making it ideal for regular use. Fresh ginseng may have a different potency and a more intense flavor, but both forms provide the core ginseng benefits. Whether you choose fresh or dried, both can be valuable additions to a wellness routine.
Taking a ginseng supplement offers a convenient way to access ginseng benefits daily. Supplements provide standardized doses of active compounds, ensuring you receive consistent amounts of ginsenosides, the main compounds responsible for ginseng’s effects. These supplements can support energy, mental focus and immune health, making them a great addition for those with busy lifestyles. Ginseng supplements can also be combined with other beneficial ingredients to enhance overall wellness.
The best time to drink ginseng tea depends on your goals. For an energy boost or improved focus, try drinking ginseng tea in the morning or early afternoon, which can help you stay alert. If you’re using ginseng tea to support digestion, sipping it about 30 minutes after a meal may enhance its digestive benefits. For relaxation, late afternoon is ideal, but avoid drinking it too close to bedtime, as ginseng can feel stimulating for some people.