Want to be able to concentrate better, and immediately? Then next time, don't reach for a cola, but rather try ginseng.
When combined with other plant substances, such as ginkgo, ginseng can naturally boost your mental performance. Learn how it works and where to buy the extract in this article!
Table of contents
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1. What is ginseng? The ginseng plant
Ginseng, also known as red Panax ginseng , is a popular medicinal plant whose root is traditionally used as a tonic. Red Panax ginseng grows primarily in mountainous regions and forests in Korea, Siberia, and China.
However, only the root is used, from which the effective extract is extracted and packaged in a capsule. Since the extremely high potency of red Panax ginseng is now well known, crops are cultivated for medicinal use worldwide, including in Europe.
However, its effectiveness hasn't just been known for a few years; quite the opposite! Traditional Chinese and Korean medicine, in particular, have been using the effects of ginseng extract for thousands of years , mostly in the form of tea.
In many Asian countries, ginseng is a symbol of health, strength, and longevity. Ginseng then reached Europe in the 17th century. To be precise, it was Dutch sailors who were responsible for spreading the plant in Europe.
It wasn't until the 20th century that traditional medicine and science began to take an interest in ginseng. Studies were conducted that demonstrated the extract's effects, particularly on mental performance .
Only then could it be determined exactly what makes ginseng extract so effective. The main ingredients are called ginsenosides , which belong to the saponins and thus to the secondary plant substances .
The valuable ginsenosides are primarily found in the outer root bark . The older and larger the plant, the higher the concentration of these valuable ingredients.
Thanks to the ginsenosides, the extract can have a positive effect on blood pressure , the inhibition of inflammation and at the same time on mental performance .
Since the effectiveness of the extract depends on the correct dosage and quality, you should always pay close attention to the concentration of the extract when purchasing. If the capsule contains too little red Panax ginseng, no effect will be noticeable.
Take-Home Message #1: Ginseng originates from Korea. Panax ginseng is available as an effective extract from the roots of the medicinal plant and has been used medicinally for years. The extract can simultaneously have positive effects on blood pressure, inhibition of inflammation, and mental performance!
2. The effect of ginseng on concentration and the brain
The effects of ginseng extract are diverse, with the most well -known effect being the improvement of mental performance .
This is precisely what a study by the Human Cognitive Neuroscience Unit at the University of Newcastle looked at, investigating exactly how ginseng improves mental performance. [1]
The study found that a single dose of ginseng boosted cognitive performance. As with all studies, however, one shouldn't expect miracles. Let's take a closer look at the study:
Twenty students received either a placebo, ginkgo, ginseng, or a combination of ginkgo and ginseng . A series of memory and reaction tests were then conducted. All three active ingredients led to improved results in a memory test in which participants had to memorize words or pictures. Ginseng also increased mental acuity, or rapid thinking.
The combination of the two active ingredients appeared to be particularly effective . The University of Newcastle conducted another study on ginseng and its positive influence on cognitive performance. [2]
It was found that a dose of 200 mg of ginseng leads to significant improvements in cognitive tests and reduces mental fatigue.
This was discovered in a double-blind, placebo-controlled study involving 30 healthy young adults. But what could explain this extremely positive effect? The results could be due to the regulation of blood glucose levels .
This is another effect of ginseng extract, as a study from the University of Toronto discovered. [3] Ginseng can lower blood glucose levels and, as a positive side effect , is also said to have a regulating effect against, for example, diabetes.
Take-Home Message #2: The mechanisms of action of ginseng extract are numerous! Its most outstanding effect is the improvement of mental performance, which begins immediately during cognitive activity.
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3. How ginseng works against stress
The second important effect of ginseng extract, besides improving mental performance, is the reduction of stress and its consequences . The School of Pharmacy in South Korea has investigated this in more detail and discovered some exciting results. [4]
It's important to understand that stress in the body is caused by the activation of two stress axes. Activation of the sympathetic nervous system leads to the release of adrenaline and noradrenaline , while cortisol is released via the hypothalamic-pituitary-adrenal axis (HPA axis for short).
This system is carefully regulated in the body. However, chronic stress causes this regulation to fail. If the release of the stress hormones adrenaline and noradrenaline is disrupted, your body receives chronic signals that it is under stress.
If the concentration of these hormones in your body is consistently too high , it has both physical and psychological consequences. These include high blood pressure, insomnia, and a weakened immune system .
Your brain also suffers, because too much adrenaline and noradrenaline overload your brain's nerve cells and cause them to become damaged. Ginseng extract can help by balancing the HPA axis, thus reducing the effects of stress hormones .
Take-Home Message #3: Ginseng can not only improve your mental performance but also reduce the negative effects of chronic stress on your health!
4. Ginseng as a healthy immune booster
Ginseng has another important effect, one that doesn't affect your mental performance, but rather your health. Definitely a positive side effect! The root also contributes to rapid improvement in illnesses and, with long-term use, can have a prophylactic effect.
A study from Georgia State University investigated this in more detail [5] and the research results showed that long-term use of red Panax ginseng can protect against colds and even the flu.
How does it work? The ginsenosides contained in ginseng improve the survival of infected cells , thus reducing inflammation in the body.
According to the researchers, this effect can be attributed to the positive influence of ginsensoids on the body's immune system. In short, this means that ginseng strengthens the immune system , allowing the body's defense system to better fight off future infections .
Finally, recent studies have shown that ginseng can also provide relief from allergies and hay fever . The respiratory symptoms caused by these conditions were particularly reduced after four weeks of taking ginseng.
Ginseng is therefore completely healthy, helps against diseases, as traditional medicine shows, and should be part of every diet as an immune booster.
Take-Home Message #4: Ginseng can accelerate the healing process of existing illnesses such as colds or flu-like infections and simultaneously improve your immune system, so you don't get sick as often.
The benefits of ginseng at a glance
- Improved mental performance
- Increases your performance while learning
- Works against stress and its consequences
- Improves your immune system
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5. Dosage and side effects of ginseng
Generally speaking, the correct dosage is extremely important when taking ginseng extract. This is because the extract can only develop its full effect if it is taken in sufficient quantities . The extract is usually available in capsule form, but this does not necessarily guarantee the correct dosage.
Ginseng can also be prepared in the form of tea, for example, or in its natural form as sliced root. Traditionally, slices of ginseng root are chewed.
In Germany, however, this isn't as practical, as the quality of the purchased root often cannot be verified. The recommended daily dosage for an adult is approximately 100 mg per day.
In addition to the correct dosage, the question of side effects is also relevant. Studies conducted at the University of Newcastle not only demonstrated improvements in mental performance but also showed that ginseng extract is extremely well tolerated . However, this only applies as long as the recommended daily dosage is not exceeded .
Because even natural power plants are not free from side effects if they are taken in the wrong dosage .
Since long-term use of ginseng can affect blood pressure and thus blood clotting, people suffering from diabetes or high blood pressure should consult a doctor before taking ginseng extract.
Take-home message #5: In the case of ginseng extract, dosage and side effects are interrelated. However, those who stick to the recommended daily dose will rarely experience side effects. Ginseng is extremely well tolerated!
6. Buy ginseng capsules
Anyone who decides to buy ginseng should opt for extract packaged in capsules . Why? It's quite simple: fresh ginseng in Europe is usually a cultivated plant grown specifically for medicinal use.
However, due to the high demand for the Korean root, they are often harvested too early, and so the plant contains too few of the ginsenosides that have the effects on your mental performance.
When ginseng is processed into an extract, the concentration of active ingredients is simply higher and it is much easier to integrate into your diet as a capsule.
Many biohackers therefore use ginseng in combination with other brain-food plants . This way, you get not only the power of ginseng extract, but also other effective plant substances, such as Brahmi and ginkgo extract. Ginkgo biloba is also known as another brain-food herb.
Together, these active ingredients create a unique combination to improve your overall mental performance. Want to see the effects of ginseng extract for yourself? Then give it a try and give us feedback on your experience.
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7. Conclusion
The root extract of red Panax ginseng is multifaceted. Whether it's improving your mental performance, counteracting the effects of chronic stress, or strengthening your immune system, ginseng is a true powerhouse! Definitely worth a try!
8. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmed/12020739
[2] https://www.ncbi.nlm.nih.gov/pubmed/15982990
[3] https://www.ncbi.nlm.nih.gov/pubmed/25265315
[4] http://www.sciencedirect.com/science/article/pii/S122684531630224X
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3466917/
