Ginseng (Panax ginseng) is an herbaceous plant with health-promoting properties, valued and used mainly in Chinese medicine.
It is also one of the most popular herbal supplements used by athletes in various sports. How does it affect physical condition and how can it support exercise performance?
Ginseng - origin and active ingredients
True ginseng (Panax ginseng), also known as Korean ginseng, is a perennial plant originating mainly from Korea and China. Given its popularity today, it probably comes as no surprise that it has been successfully used for medicinal purposes in East Asian medicine for thousands of years.
The root is used to produce dietary supplements, while the extracts are given mainly for their properties that improve physical and mental condition. The spectrum of effects of the extracts is quite broad, so ginseng can be recommended both to physically active people and to those who want to improve their health, mental functions or immunity.
Its beneficial effect is mostly due to triterpene saponins (ginsenosides), which are the plant's main biologically active ingredients. In addition, ginseng contains relatively large amounts of flavonoids, phenolic and nitrogen compounds, and polyacetylenes associated with fatty acids.
Given the ingredients, what benefits can we expect from supplementing with ginseng?
Ginseng improves sexual function
Studies confirm that using ginseng significantly improves erection quality and has an effect on increasing libido and overall sexual function. This may be related to the action of ginsenosides and their ability to stimulate nitric oxide production, which in turn leads to dilation of blood vessels and greater amounts of blood reaching the penis during erection.
In addition, some studies show quite clearly that ginseng, or more precisely its active ingredients, increases the level of testosterone, the main male sex hormone, and may exert an effect similar to that of testosterone. Interestingly, not only men but also women may experience an increase in sexual drive as a result of supplementing with the root. Some sources also mention reducing menopausal symptoms.
Ginseng improves glycaemia and is good for the heart
According to studies, ginseng has a beneficial effect on the body's glucose and insulin metabolism. An increasing proportion of society struggles with insulin resistance, referred to as a prediabetic state, or simply with glycaemia problems. Of course
insulin resistance is not solely the result of too much sugar in the diet, although this is one of the more important factors.
It has been noted that supplementation with an extract from the root of this plant can lower blood sugar levels, which has worked well in healthy people as well as in people struggling with type 1 diabetes and insulin-dependent type 2 diabetes.
Ginseng improves cell sensitivity to insulin, so it will work not only for health purposes, but also strictly for sports purposes, where the effect of the hormone and sugar metabolism on shaping the figure comes into play. It is worth knowing that people taking medicines and antidiabetic agents, such as insulin or metformin, should approach it with caution.
Ginseng has a beneficial effect on the lipid profile. An increase in the HDL cholesterol fraction with a simultaneous decrease in LDL and a reduction in total cholesterol levels in the case of excess has been noted. In addition, it is attributed with an anticoagulant effect, and the influence on nitric oxide secretion is an additional benefit for the heart muscle.
Ginseng is one of those compounds that stimulate the activity of phagocytic cells (neutrophils and macrophages), whose task is to get rid of, among other things, non-functional proteins, harmful metabolic by-products and to “eat” (phagocytose) pathogenic microorganisms. This is also an important issue for the regenerative process.
By acting on phagocytic cells, it also affects the secretion of components that are of considerable importance for the immune system. These are cytokines and the nitric oxide mentioned earlier, which are involved in the processes of fighting infections. It is worth mentioning that ginseng also has antioxidant activity.
Ginseng is good for athletes
Ginsenosides, the plant's main biologically active ingredient, are similar in structure to androgens. As it turned out, there was reason to look for its influence on sex hormones.
It has been noted that it can raise testosterone levels - a sex hormone with a strong anabolic and regenerative effect. It is worth knowing that the activity of androgen hormones is largely determined by the activity and functions of their own receptors.
Some studies confirm the role of ginsenosides as activators of anabolic signalling pathways in our myocytes. Thanks to this, ginseng exerts an influence on the serine-threonine protein kinase mTOR, which is of considerable importance for muscle anabolism. It takes an active part in transcription and translation processes, and additionally improves the body's energy metabolism and influences ribosomes, thereby further stimulating protein synthesis (including muscle protein).
It is worth mentioning that, in the context of activating signalling pathways, ginseng also affects nitric oxide production. As a result, blood vessels dilate. This in turn results in an increased inflow of blood, oxygen, anabolic, regenerative and other nutrients to the muscles. The effect of this is not only an increase in muscle volume, but also in exercise performance, such as strength.
I already mentioned that it improves cell sensitivity to insulin. This hormone has a fattening and anabolic effect. In the case of glycaemic disturbances, when glucose metabolism is not in very good shape, larger amounts of fat tissue are deposited.
It is also much harder to get rid of stored fat, because in insulin resistance glucagon is switched off. Improving glucose-insulin metabolism will be conducive both to cutting / weight loss and to building muscle mass.
Ginseng, mental functions and stress
An important fact is that it is one of the leading adaptogens. Its effect will therefore be related to increasing resistance to stress and reducing its possible effects. Supplementation with plant extracts reduces stress levels. Its effect on hormonal balance, and thus on lowering cortisol levels, is also important.
Some studies confirm that ginseng supplementation improves well-being and reduces fatigue. Taking the extract is accompanied by gentle stimulation, an increase in energy, motivation, vigor and concentration.
Ginseng is also able to stimulate BDNF, or brain-derived neurotrophic factor, which takes an active part in the functioning of brain cells. Stimulation of BDNF promotes the production of new neurons and synapses, minimizes the destruction of brain cells and has a beneficial effect on cognitive functions.
How else can ginseng help?
- has an immunostimulatory effect,
- affects the action of acetylcholine and GABA,
- promotes neurogenesis,
- acts as an activator of the pathway associated with AMPK,
- is attributed with anticancer and antidepressant effects.
