Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Ginseng, particularly Panax ginseng and Panax quinquefolius, has a long history of traditional use as a tonic to promote vitality and endurance. In modern times, it has been investigated for its potential to enhance physical performance and support athletic activities. Several small-scale clinical studies and animal experiments have examined the effects of ginseng supplementation on exercise capacity, fatigue reduction, and recovery. Some studies suggest possible improvements in aerobic capacity, perceived energy, and reduction in fatigue, potentially due to ginseng’s effects on the central nervous system, antioxidant properties, and modulation of cortisol.

However, the scientific evidence is inconsistent and generally modest. Meta-analyses and systematic reviews (such as those published in Journal of Strength and Conditioning Research and Cochrane Database) conclude that while a few studies report slight benefits in physical performance or subjective fatigue, the majority find no significant enhancement in objective measures such as VO2 max, strength, or endurance. Variability in study design, ginseng species, dosages, and participant fitness levels contribute to these mixed results.

Overall, while ginseng is traditionally and popularly used as an exercise aid, scientific validation is limited and the effects, if any, appear to be small. More rigorous, large-scale trials are needed to establish clear efficacy for athletic or exercise performance enhancement.

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