Ginseng For Fat Loss And Energy
Panax Ginseng | Panax Quinquefolius
Ginseng Is The OG Of Adaptogens
There are several adaptogens that have been given the name ginseng over the years, but the true ginsengs are those that contain compounds called ginsenosides. Most of these authentic ginsengs hail from various parts of Asia and fall under the umbrella of panax ginseng, but there is also a distant American variety that is related to them through the presence of these ginsenosides. The panax family is the most well known and is made up 13 known sub-species, with Korean red ginseng being the most popular.
Some of the other unrelated ginsengs, which exert their effects by different means, are Siberian Ginseng (Eleutherococcus senticosus), Brazilian Ginseng (Pfaffia paniculata) and Indian Ginseng (Withania Somnifera). These roots and plants have mainly been dubbed as ginseng due to the fact that they have similar adaptogenic effects on the human body. In other words, the title ginseng is really filling in for the word adaptogen. The fact that this vernacular substitution has occurred speaks to ginseng's long history of use and positive global reputation as the "original adaptogen".
We cover adaptogens on their own page here. While both panax and american ginseng are classified as adaptogens, the reason they are included on the performance enhancers page is that they provide a stronger stimulant effect than the other adaptogens.
Ginseng's Unique Chemical Makeup
Although they are similar in that they both contain ginsenosides, the panax ginseng root and the american ginseng root each have their own chemical makeup. The details can be found below.
Panax Ginseng
The ginseng from the Far East can be classified into white ginseng and red ginseng, with the later being the more prized variation because it's thought to have more benefits. With respect to red ginseng, the main country producing it is South Korea and the products available on the market have different chemical profiles depending on which parts of the red ginseng are used, and what kinds of extraction processes it undergoes. Commercially available red ginseng root is made from the main body and lateral roots, including the rhizome, but excluding the mid-tail and fine hair roots. (1) The dominant compounds in all instances are different types of ginsenosides.
In addition, ginseng also contains the sugars glucose, fructose, sucrose, and maltose, as well as various amino acids. The most prominent amino acid is usually arginine, but up to 21 different amino acids can be found in fresh panax ginseng. However, both the amino acids and the sugars are reduced in quantity by the steaming process used to create red ginseng. A portion of them are transformed to several flavor substances such as pyridines, pyrazines, pyrroles, and furanones. (1)
Panax Quinquefolius (American Ginseng)
This variety of ginseng boasts an impressive phytochemical profile. The main compounds are ginsenosides and polysaccharide glycans (quinquefolans A, B, and C). With respect to the former, on average, ginseng root contains 2–3% ginsenosides of which Rg1, Rc, Rd, Re, Rb1, Rb2, and Rb0 are quantitatively the most important. (2) American ginseng has a higher content of ginsenosides than other ginseng species, including its relative panax ginseng, although it is unclear if this statement holds true when considering processed red ginseng due to the fact that the processing alters the chemical makeup of the final product.
Does Ginseng Make A Good Pre-Workout?
Panax ginseng has a long history of use in the Far East as an energy booster, but this is because as an adaptogen, it has the ability to create balance in the body. If an individual is fatigued, then they are out-of-balance. By restoring balance, ginseng will give that person more energy.
However, what if someone is already at a normal or close-to-normal level of energy but wants that extra rush before they hit the gym? Restoring normal energy isn't quite the same thing as getting a significant boost like you'd get from a caffeine pill or by drinking a guarana extract for example.
Let's take a look to see what the science tells us.
A 2016 meta-analysis in the Journal of Korean Medical Science concluded that there is insufficient clinical evidence to support the use of ginseng supplements on reducing fatigue and enhancing physical performance because only few randomized controlled trials (RCTs) with a small sample size have been published so far. Further, larger RCTs are required to confirm the efficacy of ginseng supplements on fatigue reduction. (3)
While that's somewhat of a discouraging conclusion, keep in mind that out of the 12 RCTs they analyzed, 4 showed a statistically significant efficacy of ginseng supplements on fatigue reduction (i.e. - the ginseng worked). That of course means that the remaining 8 did not. (3)
When you consider the many positive reviews of individual ginseng users who have personally experienced the energy boosting effects of ginseng, then one conclusion you might draw is that ginseng can behave differently in each individual's system. Furthermore, different types of ginseng and how they are processed can also influence the effects it has on the human body.
Ultimately, while the science doesn't seem to be concrete to support its use as an energy booster, there is enough there to perhaps give it an old school try if you so choose. If you are someone who feels fatigued all the time, then ginseng may just give you the lift you're looking for. However, if you generally have normal energy levels and you're looking for something that packs a punch before your next workout, then perhaps a more potent performance enhancer might be more appropriate for you.
Is Ginseng Good For Weight Loss?
There have been several studies with great results that support the use of ginseng as a weight loss aid.
One South Korean study done in 2014 looked at 10 middle-aged obese women. Each woman took a panax ginseng extract for 8 weeks and underwent an assessment of body composition, metabolic biomarkers, and intestinal microflora (the "good bacteria" in our stomachs).
Upon conclusion of the study, the researchers found that ginseng exerted a weight loss effect in all participants. They also noticed changes in the bacterial composition of each of the participant's intestines. This is noteworthy because the extent of the weight loss effect differed depending on the composition of each participant's gut bacteria prior to ginseng intake. In other words, depending on which bacteria and in what quantities a participant had at the beginning of the study had an effect on how much weight they lost after the 8 week period. As was mentioned though, they all lost weight regardless. (4)
At 2017 paper looked at ginseng’s effects on food intake, the digestion, and absorption systems, as well as liver, adipose (fat) tissue, and skeletal muscle in order to identify how ginseng supports weight loss.
The study authors concluded that ginseng and ginsenosides not only reduced appetite, but also inhibited lipid synthesis and stimulated energy consumption in skeletal muscle and liver. They further added that to some degree, ginseng's weight loss effects can be explained by the principle of energy conservation. (5)
In very simple terms, ginseng was shown to curb one's appetite while simultaneously increase the rate of metabolism. This means there was less food being consumed while the body was burning more calories. It's easy to see how this one-two punch could help somebody on a weight loss program.
Who Should Not Use Ginseng And What Are The Potential Side Effects?
Although most ginseng side effects are mild, in rare instances they can be severe. In addition, it does have the potential to interact with other substances that a person might be taking. If you are already using other supplements or taking prescription medication, then it is strongly advised to speak with your medical professional before introducing either panax ginseng or american ginseng into your supplement regimen. This is good practice for any new supplement.
Having said that, the most common reported side effects of ginseng include nervousness, insomnia, changes in blood pressure, breast pain, vaginal bleeding, vomiting, diarrhea, and mania. There have been rare reports of patients experiencing severe symptoms like inflammation of the arteries in the brain (cerebral arteritis), severe skin reactions (Stevens-Johnson syndrome), inflammation of the liver (cholestatic hepatitis), and anaphylactic allergic reactions. (6)
Try These Ginseng Supplements
The three ginseng options below come in three different formats - a tincture, capsules, and a powder. Aside from that, there is also a chance to try both panax ginseng and american ginseng to see if one works better for you and your goals.
Of the three, the korean red ginseng capsules seem to have the best reviews, with people specifically mentioning the energy boost it gave them, as well as the weight loss benefits they experienced. One of the reviews was from a gentleman in his mid-60s who stated that he's been successfully using it as a pre-workout supplement with great results. Overall, you can't go wrong with any one of them, but the korean red ginseng capsules are probably the best place to start.
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Grab These Ginseng Supplements And Get-Up-And-Go
The first is a fast-acting, standardized tincture. The second is a potent capsule. The third is a standardized powder for making your own capsules.
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Standardized American Ginseng Extract
Nature’s Answer American Ginseng Root
1 Fluid Oz
75mg Of Ginsenosides Per Serving
Alcohol-Free Extract
Tincture Means Rapid Absorption
Assists Weight Loss
Highly Reviewed
Korean Red Ginseng Capsules
HerbTonics Korean Red Panax Ginseng (750mg)
120 Vegan Capsules
Made From 6 Year Old Ginseng Roots
Standardized To 6% Ginsenosides
Excellent Positive Reviews
Burn More Fat During Exercise
Standardized Korean Red Ginseng Powder
Organic Red Ginseng Root Extract Powder 10% Ginsenosides
60g
Standardized For Predictable Results
Make Your Own Capsules
Beware: Strong Acquired Taste
Increased Energy + Performance
Grab These Ginseng Supplements And Get-Up-And-Go
The first is a fast-acting, standardized tincture. The second is a potent capsule. The third is a standardized powder for making your own capsules.
Standardized American Ginseng Extract
Nature’s Answer American Ginseng Root, 1 Fluid Oz
75mg Of Ginsenosides Per Serving
Alcohol-Free Extract
Tincture Means Rapid Absorption
Assists Weight Loss
Highly Reviewed Korean Red Ginseng Capsules
HerbTonics Korean Red Panax Ginseng (750mg), 120 Vegan Capsules
Made From 6 Year Old Ginseng Roots
Standardized To 6% Ginsenosides
Excellent Positive Reviews
Burn More Fat During Exercise
Standardized Korean Red Ginseng Powder
Organic Red Ginseng Root Extract Powder 10% Ginsenosides, 60g
Standardized For Predictable Results
Make Your Own Capsules
Beware: Strong Acquired Taste
Increased Energy + Performance
Grab These Ginseng Supplements
And Get-Up-And-Go
The 1st - a fast-acting tincture
The 2nd - a potent capsule
The 3rd - a standardized powder
Standardized
American Ginseng Extract
Nature’s Answer American Ginseng Root
1 Fluid Oz
75mg Of Ginsenosides Per Serving
Alcohol-Free Extract
Tincture Means Rapid Absorption
Assists Weight Loss
Highly Reviewed
Korean Red Ginseng Capsules
Korean Red Panax Ginseng
750mg
120 Vegan Capsules
Made From 6 Year Old Ginseng Roots
Standardized To 6% Ginsenosides
Excellent Positive Reviews
Burn More Fat During Exercise
Standardized
Korean Red Ginseng Powder
Organic Red Ginseng Root Extract Powder
60g
Standardized For 10% Ginsenosides
Make Your Own Capsules
Beware: Strong Acquired Taste
Increased Energy + Performance
Both panax ginseng and american ginseng have been used by millions of people for various reasons, including weight loss and increased energy. While the science isn't completely clear-cut about the energy enhancing effects of this famous adaptogen, there is at least some evidence to show that it's effective for this reason. With respect to weight loss, the evidence supporting ginseng's use in that regard is a lot more promising.
In conclusion, ginseng can be a great choice for those struggling with weight loss coupled with excessive fatigue. It's also proven itself to be a useful antioxidant, which has a positive effect on human health. (7) However, if you're simply looking for a powerful pre-workout supplement then you might be better off trying one of the other options below.
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