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© Steven Foster

American Ginseng for Sports & Fitness

Botanical name: Panax quinquefolius

Why do athletes use it?*

Some athletes say that American ginseng

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.1

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.2 Some herbalists also recommend 3 to 5 ml of tincture three times per day.

Are there any side effects or interactions?

Occasional cases of insomnia or agitation have been reported with the use of American ginseng. These conditions are more likely, however, when caffeine-containing foods and beverages are also being consumed.3

At the time of writing, there were no well-known drug interactions with American ginseng.

Parts used and 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.

Resources

See a list of books, periodicals, and other resources for this and related topics.

*Athletes and fitness advocates may claim benefits for American ginseng based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles on American ginseng. For more complete and detailed information, including references and safety information, see American Ginseng as an herbal remedy.

References

1. Morris AC, Jacobs I, McLellan TM, et al. No ergogenic effect of ginseng ingestion. Int J Sport Nutr 1996;6:263–71.

2. Foster S. Herbs for Health. Loveland, CO: Interweave Press, 1996, 48–9.

3. Yun TK, Choi Y. Preventive effect of ginseng intake against various human cancers: A case-control study on 1987 pairs. Cancer Epidem Biomarkers Prev 1995;4:401–8.