American Ginseng for Sports & Fitness
Parts Used & Where Grown
Like its more familiar cousin Asian ginseng (Panax ginseng), the root of American ginseng is used medicinally. The plant grows wild in shady forests of the northern and central United States, as well as in parts of Canada. It is cultivated in the United States, China, and France.
How It Works
American ginseng contains ginsenosides, which are thought to fight fatigue and stress by supporting the adrenal glands and the use of oxygen by exercising muscles.1 The type and ratio of ginsenosides are somewhat different in American and Asian ginseng. The extent to which this affects their medicinal properties is unclear. A recent preliminary trial with healthy volunteers found no benefit in exercise performance after one week of taking American ginseng.2
In a small pilot study, 3 grams of American ginseng was found to lower the rise in blood sugar following the consumption of a drink high in glucose by people with type 2 diabetes.3 The study found no difference in blood sugar lowering effect if the herb was taken either 40 minutes before the drink or at the same time. A follow-up to this study found that increasing the amount of American ginseng to either 6 or 9 grams did not increase the effect on blood sugar following the high-glucose drink in people with type 2 diabetes.3 This study also found that American ginseng was equally effective in controlling the rise in blood sugar if it was given up to two hours before or together with the drink.
Why Do Athletes Use It?*
Some athletes say that American ginseng helps reduce fatigue.
What Do the Advocates Say?*
There is little research on the effect of American ginseng (Panax quinquefolius) on exercise. Theoretically, American ginseng increases cortisol (a steroid hormone found naturally in the body) output, which suggests that it should be able to increase athletic performance; however, there is no human research to show this to be the case.
Historically, it has been used to help people who are fatigued feel less lethargic. The energizing effects of American ginseng only last while it is in your system. If you are consistently feeling tired, it’s best to pinpoint the reason for your fatigue.
How Much Is Usually Taken by Athletes?
An extract of American ginseng was found ineffective at improving endurance exercise performance in untrained people after one week’s supplementation in a double-blind study.4
Standardized extracts of American ginseng, unlike Asian ginseng, are not available. However, dried root powder, 1 to 3 grams per day in capsule or tablet form, can be used.5 Some herbalists also recommend 3 to 5 ml of tincture three times per day.