Ginseng

Source: U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements (2017).


INGREDIENT	Ginseng Ginseng is the root of a plant used for thousands of years in traditional Chinese medicine. Some experts believe that Panax (also known as Chinese, Korean, Japanese, or American) ginseng might improve stamina and vitality. Siberian or Russian ginseng has been used to fight fatigue and strengthen the immune system.
DOES IT WORK?	Several small studies have examined whether Panax or Siberian ginseng supplements can improve performance. This research provides little evidence that various doses and preparations of these supplements improve performance in athletes or recreational exercisers.

IS IT SAFE?	Both Panax and Siberian ginseng seem to be safe. However, ginseng supplements can cause headaches or GI effects and disturb sleep.

BOTTOM LINE	There’s little scientific evidence to support taking ginseng supplements to improve exercise or athletic performance.

REMARK	Many performance supplements in the marketplace contain more than one ingredient, and ingredients can work differently when they’re combined. Because most ingredient combinations have not been studied, it is not known how effective or safe they are in improving performance.