Ginseng is one of the better-known and widely used herbal supplements in sports.
Of course, not only that, as it is also classified as an adaptogen, and therefore has a beneficial effect on overall health and mental well-being. However, it may show different properties depending on the type.
Ginseng – general properties and common features
Ginseng was used mainly because of its energizing properties and beneficial effect on the immune system. It is currently the most popular adaptogen, optimizing the function of not only the immune system but also the nervous system. It is also successfully used in sports, because it has an effect on testosterone. In addition, it improves libido and sexual function.
Its beneficial properties are mainly due to ginsenosides, classified as triterpene saponins, which are biologically active components of the plant. It is worth noting that, regardless of the type, it provides antioxidant and anti-inflammatory effects. Similarly, it affects energy levels, reduces stress levels and increases resistance to its effects, as well as having an immunostimulating action.
However, it is worth bearing in mind that the plant species may affect the content of the components it contains, as well as the degree and scope of their action.
As for its role in boosting immunity, this mainly concerns its effect on the activity of phagocytic cells - neutrophils and macrophages - which leads to more effective removal of harmful metabolic by-products or even pathogenic microorganisms.
Interestingly, stimulation of these cells affects hormone balance. This is associated, for example, with the production of cytokines and nitric oxide (NO). In addition, increasing their activity may have a positive effect on the regenerative mechanism, because damaged proteins undergoing degradation are removed more efficiently.
Korean, American and Siberian ginseng – differences in their effects
Korean ginseng (Asian)
The Asian variety is our well-known true ginseng, that is, Panax ginseng. Its effects are expected to improve libido, sexual function and the level of the male sex hormone, testosterone. It is no coincidence that in many cultures it was and still is used as a relatively strong aphrodisiac. Interestingly, women using the Korean variety may also experience an increase in sexual desire. Korean ginseng can also be supplemented for strengthening purposes, supporting physical exertion. It acts as a stimulant, adding energy and boosting vitality. A good option may be to include it in supplementation during a cutting phase, when we also experience stress as a result of a relatively large calorie deficit.
It will then improve well-being, mental comfort, motivation and provide the necessary energy. Some sources also mention its fatigue-reducing effect.
American ginseng
We supplement with Korean ginseng in order to positively affect exercise capacity while also reducing fatigue and its effects. American ginseng, that is, Panax quinquefolium, is a plant variety that we use mainly for stimulation of the immune system and increased adaptation to stressful conditions. It soothes, calms and optimizes rather than stimulating activity.
It is worth mentioning that people taking the American variety have reported improvement in some cognitive functions, such as memory. Of course, one cannot deny its properties, which are classified among the common features, namely antioxidant and anti-inflammatory effects. It is more recommended for people who live under a lot of stress and want to improve mental performance while reducing mental strain.
Siberian ginseng (Eleutherococcus senticosus)
Strictly speaking, Siberian ginseng does not belong to the same group as Korean and American ginseng, although it shows effects very similar to the ones mentioned earlier. In terms of its effects, it more closely resembles the Asian version than the American one. Mainly because supplementation with it is associated with reducing fatigue and providing stimulation.
It contains eleutherosides, which, among other things, affect the nervous system (CNS) and stimulate activity. What is more, studies confirm that using the Siberian variety can increase both mental and physical performance. An increase in VO2max and other exercise parameters has also been observed.
Eleutherococcus extracts stimulate the immune system, increase phagocytosis activity and stimulate immune cells. It is worth mentioning that they have antiviral, antioxidant and anti-inflammatory effects. In addition, it stabilizes blood sugar balance.
It also reduces mental tension and improves well-being by limiting adrenal cortex activity. Sources confirm that it reduces stress levels, inhibits the stress response, limits chronic fatigue and its effects, and also supports the body's detoxification.
A good solution may be a mixture of its different forms - see for yourself how it works for you.
To sum up, ginseng and the benefits of supplementation:
- has an energizing effect and adds vigour,
- increases vitality and improves well-being,
- contributes to improving physical and mental performance,
- has a beneficial effect on immunity,
- supports libido and sexual function,
- contributes to improved exercise capacity.
