What is ginseng good for and should you be taking it? Benefits and when to be careful

Western medicine has borrowed many of its most popular foods and practices from the East. Acupuncture, yoga, meditation and a host of popular herbal medicines were first introduced as ancient eastern remedies before they were implemented across Europe and America.

Among the most popular eastern herbs is ginseng. First discovered in the mountains of northern China more than 5,000 years ago, ginseng comes from the root of plants in the genus Panax. The word Panax stems from the Greek word panakeia, that means "all healing."

Despite such connections, experts say the science backing up some of the purported benefits of ginseng is not robust; and there are also some potential negative side effects to look out for when taking ginseng supplements for extended periods of time.

What is ginseng?

Ginseng, also called man-root because it appears to be shaped like a person, is an herb commonly found in cooler climates across China, Korea, Siberia and the United States. There are 13 known species of ginseng classified under the genus Panax, though the main two types are Asian (or Korean) ginseng and American ginseng. "Each have a somewhat similar chemical makeup, though with different ginsenosides in different amounts," explains Perri Halperin, MS, RD, clinical nutrition coordinator for the Mount Sinai Health System. Ginsenosides is the active ingredient in ginseng that's thought to give the herb its medicinal properties.

Ginseng can either be eaten raw, lightly steamed or brewed into tea. "It can also be taken as an extract, powder or pill," says Leslie Bonci, MPH, RDN, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice. Indeed, because there are no natural food sources of ginseng outside of the root itself, it's among the most popular dietary supplements − despite it also being among the most expensive.

What is ginseng good for?

"Our understanding of ginseng’s health effects is limited as there are few large randomized controlled trials using the same product," explains Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet. She says the herb is rated by the Natural Medicines Comprehensive Database as “possibly effective for cognitive function, erectile dysfunction, influenza prevention, fatigue in multiple sclerosis and improved sexual arousal." Some research noted by the National Center for Complementary and Integrative Health (NCCIH) shows the root may also improve blood sugar levels, though such science is not robust.

Rana Ahmad, MS, RDN, LDN, registered dietitian at Northwestern Medicine Palos Hospital, says the herb is also considered to be "a powerful adaptogen," and has been shown to "reduce stress, support the body in fighting inflammation, improve lung function, boost the immune system, and aid in menopause symptom relief."

It's purported to decrease frequency and severity of one's cold as well, though again, more research is needed. Halperin says some studies show that ginseng may also "reduce cancer risk and improve mental performance;" and Bonci adds that as an antioxidant, the herb "may also help to lower bad cholesterol and raise good cholesterol."

Is it OK to take ginseng every day?

While "no health condition has an established standard ginseng dose," explains Halperin, the NCCIH notes that short-term oral use of Asian ginseng, when taken as recommended, "appears to be safe" for most people. "However, questions have been raised about its long-term safety, and some experts recommend against its use by infants, children, and women who are pregnant or breastfeeding," the agency adds. Ahmad agrees and says that "it is not recommended to consume (Asian) ginseng for longer than 2-3 months at a time."

Why you should be careful about ginseng?

What's more, because ginseng is available in many forms and from many brands, its quality and active ingredient consistency varies from manufacturer to manufacturer. "Read the label carefully to ensure you are purchasing the type of ginseng that you want," advises Halperin. "And always take herbs under the supervision of a health care provider as they contain components that can cause side effects."

Bonci echoes similar advice and notes that in ginseng's case, such side effects could include high blood pressure, insomnia, anxiety, diarrhea, or headaches. "Ginseng can also be a blood thinner, so it could be a problem for people taking certain medications or for people with certain medical conditions," she says. "Before taking, it's important to check with your primary care provider or pharmacist."

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This article originally appeared on USA TODAY: What is ginseng and should you be taking it? Benefits, side effects