Ginseng
While there are many species of ginseng, Panax ginseng (or Asian ginseng) and Panax quinquefolius (or American ginseng) are the two most commonly used forms and are believed to be the most effective due to the presence of biologically active ginsenosides (steroid-like compounds). In addition to historical use as aphrodisiacs and stimulants, both American and Asian ginseng are taken orally as adaptogens, substances believed to increase the body’s resistance to stresses such as trauma, anxiety, and bodily fatigue.
However, as with most herbs, there is considerable variation in chemical make-up and density of active ingredients between, and even within, ginseng species, so all ginseng cannot be expected deliver analogous performance or physiological benefits. In a comprehensive review of research data relevant to ginseng as performance enhancer, scientists have concluded that Asian ginseng extracts, standardized to not less than 4% total ginsenosides, produced some ergogenic effects in 74% of the studies that supplemented for more than 4 weeks, while Asian ginseng was suggested to be ineffective if used for less than 4 weeks. In addition, evidence suggests that Asian ginseng, when consumed before exercise, can improve performance and act as a stimulant, and strong evidence supports the use of American ginseng in glucose disposal and recovery. For example, the use of Asian ginseng has been shown to improve endurance time to exhaustion and VO2 during endurance exercise, and to enhance recovery.
