Synopsis

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

Ginseng, particularly Panax ginseng and Panax quinquefolius, has a long history of use in traditional medicine for enhancing energy and vitality, which overlaps with its use as an athletic and exercise aid. Scientifically, several studies have investigated the effects of ginseng supplementation on physical performance, fatigue, and recovery. Some randomized controlled trials suggest that ginseng may improve certain aspects of exercise performance, such as endurance and perceived exertion, potentially due to its adaptogenic effects and ability to modulate stress responses. However, the results across studies are inconsistent; some have found no significant benefits, while others report modest improvements in aerobic capacity and fatigue resistance.

Meta-analyses and systematic reviews generally conclude that while there is some evidence supporting ginseng’s potential to reduce fatigue and improve exercise performance, the overall quality of evidence is low to moderate. Variability in study designs, ginseng species, dosages, and participant populations limit the ability to draw definitive conclusions. Additionally, the mechanisms behind any observed effects are not fully understood but may be related to antioxidant properties, improvement of oxygen utilization, and modulation of cortisol levels.

In summary, ginseng is used as an athletic and exercise aid based on both traditional use and modest scientific evidence, but the current research does not robustly support strong efficacy, warranting a low to moderate evidence rating.

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