Ginseng (Panax ginseng) C
Systematic review: did not reduce markers of muscle damage after resistance exercise
Citable fact
«Ginseng (Panax ginseng)» — evidence level C. Dosage: Usually 200-400 mg/day of a standardized extract (about 4% ginsenosides) in courses of 4-8 weeks. In the review, doses and preparations varied, and there is no single regimen. Source: PMID 38888561, permanent link to the source in the list below.
How it works
Panax ginseng ginsenosides are discussed as adaptogens affecting fatigue, the immune response and antioxidant defense. In studies on markers of muscle damage after strength work no effect was found, which calls the practical significance of these mechanisms into question.
Dosage and intake
Usually 200-400 mg/day of a standardized extract (about 4% ginsenosides) in courses of 4-8 weeks. In the review, doses and preparations varied, and there is no single regimen.
It is usually taken in the first half of the day, as a course. There are no data on the effect of the time of intake on the result.
Forms
A standardized root extract stating the ginsenoside content; it is also sold as a powder and in tinctures.
What is confirmed
- A systematic review of six RCTs did not confirm a reduction in markers of muscle damage after strength exercise
- Some works report an adaptogenic action, but the review assessed them as biased
Adverse effects and limitations
- Ginseng did not reduce markers of muscle damage, strength or soreness in the reviewed RCTs
- All included studies had biases, and the samples were small
- Data on the effect on strength and endurance are conflicting
- Reduces the effect of warfarin: combination with anticoagulants is dangerous
Interactions
- Reduces the action of warfarin and increases the risk of bleeding with anticoagulants
- May enhance the effect of stimulants and affect glucose levels
- Data on interaction with antidepressants are limited
Who must not use it
- Under 18 years: Not recommended: there are no safety data in children and adolescents.
- Pregnancy and lactation: Not recommended: there are no safety data for pregnancy and lactation.
- taking warfarin and other anticoagulants
- diabetes mellitus on glucose-lowering drugs
- hypertension
- insomnia
Sources
See also
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