If the first thing you think of when you think about “herbs for energy” is ginseng, you’re hardly alone. Panax ginseng (which includes both the American ginseng (Panax quinquefolius), and the Asian ginseng [Penax ginseng]) is probably one of the most investigated plants in the world for its medicinal uses. The term Panax actually means “all-heal” in Greek. (Note: “Siberian ginseng” [Eleutherococcus senticosus] is actually not ginseng at all, but a different adaptagen with entirely different active ingredients).
In Eastern medicine, ginseng roots are prized for their ability to treat tiredness and fatigue. In fact, a common side effect is the inability to sleep, which should tell you something! A 2005 study in the Journal of Psychopharmacology is just one of many showing that Panax ginseng can improve cognitive performance in healthy volunteers, though the exact mechanism by which it works isn’t known. The researchers of this study concluded that “Panax ginseng can improve performance and subjective feelings of mental fatigue during sustained mental activity”.
To be truthful, not every study produced the same positive results, but enough have that the prestigious (and conservative) Encyclopedia of Dietary Supplements, edited by Paul Coates, the director of the Office of Dietary Supplements of the National Institutes for Health, states, ‘The indications of Panax ginseng root and standardized extracts supported by clinical data are for the enhancement of mental and physical capacities, and increased resistnace against infections, in cases of weakness, exhaustion, tiredness, loss of concentration, and during convalescence” (italics mine).
The active ingredients in ginseng are a class of phytochemicals (plant compounds) called ginsenosides; interestingly, sometimes when you increase the dose of these ginsenosides beyond certain limits, the positive results are reversed. That may account for why some research studies haven’t produced positive results (though plenty have).
The Chinese have used ginseng since ancient times to fight off weakness and fatigue. One study of rats using tests of learning and memory found the both improved after an oral dose of 20 mg of the extract per kg of body weight, but remained the same or even decreased after 100 mg of extract per kg of body weight, showing again that the dose is very important.
There are plenty of studies on humans as well. One study found as small but consistent antifatigue effect among night-shift nurses, as well as a benefit in mood. Another showed a favorable effect in attention and mental processing among healthy male volunteers given 100 mg of ginseng extract twice a day for twelve weeks, and yet another study demonstrated significant improvements in endurance among forty-three top triathletes receiving 200 mg of a standardized ginseng extract per day for ten weeks. Positive effects on cognition have also been observed using a combination of Panax ginseng and ginkgo biloba.
If you want to try this herb, 1 to 2 grams a day of the ginseng root, or 200 to 400 mg of the standardized extract (supplied in capsules) is a good place to start, though some research indicates a higher dose might be better. A rcent study at the Mayo Clinic found that taking 1,000 to 2,000 mg a day of the herb can give you an all-day energy boost.
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