Asian Ginseng for Sports & Fitness

Some athletes say that Asian ginseng helps reduce fatigue.

Extensive but often poorly designed studies have been conducted on the use of Asian ginseng (Panax ginseng) to improve athletic performance.^{1, 2} While some early controlled studies suggested there might be benefits, several recent double-blind trials have found no significant effects of Asian ginseng on endurance exercise.^{3, 4, 5}

Historically, it has been used to help people who are fatigued feel less lethargic. The energizing effects of Asian ginseng only last while it is in your system. If you are consistently feeling tired, it’s best to pinpoint the reason for your fatigue.

In some of the above studies, it is possible that ginseng was used in insufficient amounts or for an inadequate length of time; a more effective regimen for enhancing endurance performance may be 2 grams of powdered root per day or 200 to 400 mg per day of an extract standardized for 4% ginsenosides, taken for eight to twelve weeks.⁶ Short-term intense exercise has also not been helped by Asian ginseng according to double-blind trials,^{7, 8} but one controlled study reported increased pectoral and quadriceps muscle strength in non-exercising men and women after taking 1 gram per day of Asian ginseng for six weeks.⁹

Used in the recommended amounts, ginseng is generally safe. In rare instances, it may cause over-stimulation and possibly insomnia.¹⁰ People with uncontrolled high blood pressure should use ginseng cautiously. Long-term use of ginseng may cause menstrual abnormalities and breast tenderness in some women. Ginseng is not recommended for pregnant or breast-feeding women.

Consuming caffeine with ginseng increases the risk of over-stimulation and gastrointestinal upset.