Ginseng Nutrition Facts, Calories and Top 10 Health Benefits

Is Ginseng Good for You?

Ginseng is a medicinal herb that has been a staple in traditional Chinese medicine for centuries. This slow-growing plant with fleshy roots contains two primary active compounds: ginsenosides and gintonin. These components are believed to be responsible for ginseng’s potential health benefits. Generally considered safe for short-term use, ginseng may offer advantages for brain health, immune function, and blood sugar control, although more extensive research is needed to draw firm conclusions.

This article provides a comprehensive overview of ginseng’s properties based on the latest information as of September 2025. It delves into 10 remarkable health benefits of ginseng, ginseng nutrition facts, ginseng risks and side effects, and ginseng substitutes. Additionally, it covers popular ginseng diets, ginseng storage tips, 9 original ginseng home remedies, ginseng and weight management, and ginseng for health conditions.

10 Remarkable Health Benefits of Ginseng

Ginseng is widely regarded for its potential to enhance overall well-being. The health benefits listed below are supported by various scientific studies and publications that highlight its therapeutic properties. Each benefit underscores ginseng’s role as a powerful herbal supplement.

1. Boosts Energy and Fights Fatigue

Ginseng is frequently used to combat fatigue and enhance physical activity by stimulating the body’s energy systems. A 2023 systematic review found that herbal formulas containing ginseng showed a mild improvement in the severity of fatigue, especially in individuals with chronic conditions (Li & Ji, 2018). Components within ginseng, such as polysaccharides and oligopeptides, have been linked to reduced oxidative stress and increased energy production in cells, which helps fight tiredness (Semeco & McLean, 2024).

2. Sharpens Brain Function

Ginseng may offer significant benefits for cognitive functions like memory, behavior, and mood. A notable 2018 study involving 6,422 older adults found that consuming ginseng regularly for at least five years was associated with better cognitive function later in life. Furthermore, some research suggests that even a single dose of 200 mg of American ginseng can significantly improve working memory within three hours (Semeco & McLean, 2024).

3. May Reduce Inflammation

The active components in ginseng, known as ginsenosides, may help control inflammation. These compounds target pathways within the immune system that can reduce inflammatory responses (Griffin & Marks, 2023). A 2022 study with physically active males demonstrated that short-term use of American ginseng extract lowered markers of inflammation and reduced exercise-induced muscle damage when compared to a placebo (Nordqvist & Fitzgerald, 2025).

4. Strengthens the Immune System

Ginseng is known for its potential to bolster the immune system. It possesses potent antibacterial, antiviral, and antifungal properties that may enhance immune cell function (Millhone, 2025). One 2020 study of 100 people revealed that taking 2 grams of Korean red ginseng daily for eight weeks led to a significant increase in immune cell levels compared to a placebo group. Research also indicates that ginseng may help prevent respiratory infections like the common cold and flu (Nguyen, 2024).

5. Could Help Regulate Blood Sugar

Both American and Asian ginseng appear to be beneficial for managing blood sugar levels in people with and without diabetes. The herb may improve the function of pancreatic cells, increase insulin production, and enhance the body’s ability to absorb blood sugar into tissues (Semeco & McLean, 2024). An 8-week study from 2019 showed that participants taking 3 grams of American ginseng daily experienced a significant reduction in fasting blood sugar levels (Griffin & Marks, 2023).

6. May Have Potential Benefits Against Cancer

Ginseng might play a role in reducing the risk of developing certain types of cancer. The ginsenosides in the herb offer antioxidant protection and help reduce inflammation, which can contribute to cancer prevention (Nguyen, 2024). A 2016 review of several studies concluded that individuals who take ginseng may have a 16% lower risk of developing cancer. Ginseng has also been studied for its potential to alleviate fatigue associated with chemotherapy (Semeco & McLean, 2024).

7. Could Improve Erectile Dysfunction

Ginseng is sometimes used as an alternative treatment for erectile dysfunction (ED). It is believed to promote the production of nitric oxide, a compound that relaxes muscles in the penis and improves blood circulation (Nordqvist & Fitzgerald, 2025). While some studies show mixed results, a 2021 review found that ginseng may improve men’s self-reported ability to have intercourse (Griffin & Marks, 2023).

8. Supports Heart Health

The energizing qualities of Asian ginseng may help improve circulation and contribute to better heart health. Researchers have explored its potential in managing conditions like high blood pressure and improving overall cardiovascular function (Nguyen, 2024). Additionally, some studies suggest ginseng may help lower levels of LDL (bad) cholesterol, which is a risk factor for plaque buildup in the arteries (Millhone, 2025).

9. Aids Digestion

In traditional Chinese medicine, ginseng is associated with improved function of the spleen and stomach, leading to better digestion (Nguyen, 2024). While more modern clinical research is needed in this area, its traditional use points to benefits for the digestive system (Semeco & McLean, 2024).

10. Improves Mood and Reduces Stress

Ginseng is considered an adaptogen, which is a natural substance thought to help the body resist physical and psychological stress. According to a 2017 review, ginseng could help ease stress and may offer benefits for individuals dealing with depression and anxiety (Semeco & McLean, 2024). By helping to balance the body’s response to stressors, it can contribute to an improved mood and overall sense of well-being (Griffin & Marks, 2023).

Ginseng Nutrition Facts

The many health benefits of ginseng can be further explained through its impressive nutrition facts, as analyzed in detail below.

Ginseng nutrition table

The following table outlines the nutritional profile for dried ginseng root, a common form used in supplements and teas. The values are approximate and can vary based on the specific type of ginseng and its preparation. A typical serving size is considered to be 2 grams.

How many calories are in ginseng?

A 100-gram portion of dried ginseng root contains approximately 338 calories, which is about 17% of the daily recommended intake for an average adult on a 2,000-calorie diet. However, a standard serving size is much smaller, typically around 2 grams, which provides only about 7 calories. To burn off the 7 calories from a single serving of ginseng, it would take approximately 1 minute of jogging or 2 minutes of walking.

How much protein is in ginseng?

Ginseng is not a significant source of protein. A 100-gram amount provides around 12.2 grams of protein, fulfilling roughly 24% of the daily requirement. A 2-gram serving contains just 0.2 grams of protein, which is less than 1% of the daily intake, making its contribution to daily protein needs minimal.

How many carbs are in ginseng?

Carbohydrates are the main macronutrient in dried ginseng root. There are about 73.1 grams of carbohydrates in every 100 grams of dried ginseng. A typical 2-gram serving contains approximately 1.5 grams of carbs. These carbohydrates provide the body with its primary source of energy.

How much fat is in ginseng?

Ginseng is very low in fat. A 100-gram portion contains only about 1.1 grams of total fat. This minimal fat content is composed of a mix of fatty acids.

Is ginseng high in cholesterol?

Ginseng is a plant-based food and contains zero cholesterol. This makes it a heart-healthy option that does not contribute to the dietary cholesterol levels associated with animal products.

Minerals in ginseng

Ginseng root contains several essential minerals that are vital for bodily functions. It is particularly noted for its content of potassium and iron.

The mineral content in ginseng contributes to its overall health-promoting properties. The presence of key electrolytes like potassium and magnesium supports nerve and muscle function, while iron is essential for preventing fatigue and maintaining energy.

Vitamins in ginseng

While not a primary source of vitamins, ginseng does contain trace amounts of several B vitamins, which play important roles in energy metabolism and cellular function.

The vitamin profile of ginseng, though modest, complements its mineral content. The vitamins present are crucial for converting food into energy, maintaining healthy cells, and supporting the nervous system.

Ginseng Risks and Side Effects

While generally considered safe for short-term consumption, ginseng is not without risks. Some individuals may experience side effects, which are typically mild and can include nervousness, insomnia, headaches, and digestive issues like an upset stomach or diarrhea. A condition known as “ginseng abuse syndrome” has been described in a small percentage of users, manifesting as high blood pressure, sleeplessness, and skin rashes. Due to its potential estrogen-like effects, it is often recommended that individuals with hormone-sensitive conditions, such as certain cancers, avoid ginseng.

Furthermore, ginseng can interact with various medications. It may reduce the effectiveness of blood thinners like warfarin and should be used with caution by those taking diabetes medications, as it can cause blood sugar to drop too low. Because of its potential to increase bleeding, it is recommended to stop taking ginseng before any surgical procedure. Product quality is another significant concern; studies have found that a substantial portion of ginseng supplements on the market are adulterated with cheaper fillers, some of which may be harmful. One study found 24% of tested ginseng products were adulterated. A long-term trial on American ginseng also raised concerns about a potential increase in DNA damage after four months of use, suggesting that chronic intake should be approached with caution until more research is available.

Debunking myths about ginseng

Myth: Ginseng is a “cure-all” that works for every condition.
Fact: While ginseng’s Latin name, Panax, is derived from the Greek word for “panacea” or “cure-all,” scientific evidence does not support this claim. More than 100 clinical trials have produced what many researchers consider “underwhelming” results for a wide range of conditions. While it shows promise in specific areas, such as improving erectile dysfunction and possibly reducing the risk of upper respiratory infections, it is not a universal remedy.

Myth: All ginseng on the shelf is pure and effective.
Fact: The ginseng market is a multi-billion dollar industry that unfortunately suffers from issues of quality control and intentional contamination. A study analyzing over 500 ginseng products from multiple continents found that nearly a quarter of them were adulterated, meaning they did not contain what the label claimed. Some were diluted with harmless fillers like powdered soybeans, while others were spiked with illicit substances. It’s crucial to purchase ginseng from reputable, third-party tested brands to ensure you are getting a safe and authentic product.

Myth: Taking more ginseng will lead to better health benefits.
Fact: More is not necessarily better when it comes to ginseng. High doses or long-term, uninterrupted use can lead to “ginseng abuse syndrome,” characterized by negative side effects like high blood pressure and insomnia. Additionally, one study indicated that long-term daily intake of American ginseng led to an increase in DNA damage. It is best to follow recommended dosages, which typically range from 200 mg to 3 grams daily, and to cycle its use, taking breaks to avoid potential adverse effects.

Ginseng Substitutes

For those seeking similar benefits to ginseng, several other adaptogenic herbs can serve as effective substitutes. These alternatives offer unique properties that may be better suited for certain individuals or health goals.

For those looking for a ginseng alternative, Ashwagandha is an excellent choice, particularly if the primary goal is stress and anxiety reduction. Unlike the often stimulating effects of ginseng, Ashwagandha is known for its calming and balancing properties. A key benefit of this herb is its ability to lower cortisol levels, making it ideal for those feeling overwhelmed or “wired.” However, its drawback compared to ginseng is that it may not provide the same immediate, potent energy boost that many seek from Panax ginseng. It is best taken in the evening to promote relaxation or in smaller doses during the day for stress management.

Rhodiola Rosea is a powerful adaptogen known for its ability to fight mental and physical fatigue, making it a great substitute for ginseng’s energizing effects. Its primary benefit is enhancing focus and endurance, especially under stressful conditions like work deadlines or intense physical training. A drawback is that it can be too stimulating for some people, potentially causing jitteriness or interfering with sleep if taken too late in the day. It’s best to start with a low dose in the morning to assess tolerance.

Often considered a nutritive food as well as an herb, Maca Root is a great substitute for those seeking to boost energy, endurance, and libido. Native to the Andes, its main advantage over ginseng is its rich nutritional profile, containing vitamins, minerals, and amino acids. It offers a more sustained, non-caffeinated energy lift without the potential for overstimulation. A drawback is that it has been less extensively studied for specific immune-modulating and cognitive effects compared to Panax ginseng. Maca powder can be easily added to smoothies, oatmeal, or baked goods.

Also known as Siberian ginseng, Eleuthero is not a true ginseng but shares many of its adaptogenic qualities. It is highly regarded for increasing stamina and helping the body adapt to stressors over the long term. A significant benefit of Eleuthero is that it is generally considered milder and less likely to cause side effects like insomnia, making it suitable for long-term use. It is also often more affordable than Panax ginseng. The main drawback is that its active compounds, eleutherosides, are different from ginsenosides and may not provide the exact same spectrum of benefits, particularly for cognitive enhancement.

Popular Ginseng Diets

How to add ginseng safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available ginseng-friendly diet options:

1. Traditional Chinese Medicine (TCM) Diet
2. Whole Foods Diet
3. Anti-Inflammatory Diet
4. Flexitarian Diet

The Traditional Chinese Medicine (TCM) Diet is not a one-size-fits-all plan but rather a holistic approach to eating that balances energies within the body. Ginseng, particularly Asian and American varieties, is a cornerstone herb in TCM. Asian ginseng is considered a “hot” or yang tonic, used to boost energy, while American ginseng is seen as a “cool” or yin tonic, used for its calming and nourishing effects. This diet integrates herbs like ginseng into soups, teas, and meals to address specific health imbalances, making it a natural fit for regular ginseng consumption.

A Whole Foods Diet emphasizes eating foods in their most natural state. This approach naturally accommodates ginseng root, which can be eaten raw, steamed, or added to various dishes. Since this diet avoids processed foods and additives, incorporating a natural herb like ginseng aligns perfectly with its core principles of consuming pure, nutrient-dense ingredients for optimal health. Ginseng supplements in powder or capsule form can also be used, provided they are sourced from high-quality, unadulterated suppliers.

The Anti-Inflammatory Diet focuses on consuming foods that combat chronic inflammation in the body. Ginseng is a valuable component of this diet due to its ginsenosides, which have demonstrated anti-inflammatory properties. A 2022 study showed that American ginseng extract reduced markers of inflammation. This diet encourages the intake of antioxidant-rich foods, and ginseng fits in perfectly alongside other staples like berries, fatty fish, and leafy greens to help manage and reduce inflammatory responses.

Finally, the Flexitarian Diet is a flexible, plant-forward eating style that can easily incorporate ginseng. As a plant-based root, ginseng can be featured in a wide array of vegetarian and vegan recipes, from soups and stir-fries to herbal teas. The occasional inclusion of animal products, such as in a traditional ginseng chicken soup, is also compatible with this diet’s flexible framework, making it an easy and adaptable way to enjoy ginseng’s benefits.

How to Cook Ginseng?

Boiled ginseng, often prepared as a soup or tea, is one of the most traditional and effective methods of consumption. Simmering thin slices of fresh or dried ginseng root in water for 20-30 minutes helps to extract its active compounds, like ginsenosides, into the liquid. This method is excellent for making a potent brew, such as the classic Chinese Ginseng Herbal Chicken Soup. The main benefit is the full extraction of water-soluble nutrients. While some heat-sensitive compounds might be slightly diminished, the slow simmering process is generally considered an efficient way to make the root’s benefits bioavailable.

You can also consume raw ginseng. Chewing on a thin slice of the fresh, peeled root allows for the direct absorption of its nutrients and compounds. This method ensures that no nutrients are lost to heat or water. The flavor is potent, earthy, and slightly bitter. While it offers maximum potency, the strong taste may not be palatable for everyone, and it can be harder to digest for some individuals.

For ultimate convenience, powdered ginseng is a versatile option. The dried root is ground into a fine powder that can be instantly dissolved in hot water for a quick tea, or added to smoothies, yogurt, or oatmeal. This method requires no cooking, thereby preserving the full spectrum of nutrients. It is crucial to source high-quality, pure ginseng powder, as this form is more susceptible to adulteration with fillers.

A popular method is making ginseng tea, which can be done with fresh root slices, powder, or pre-made tea bags. To prepare, simply add hot (not boiling) water to freshly sliced ginseng or a teaspoon of powder and let it steep for several minutes. Using pre-made tea bags is the most convenient option. This gentle infusion is an excellent way to extract the beneficial compounds without exposing them to prolonged high heat, thus preserving their integrity.

Easy Ginseng Recipes

These simple recipe ideas can help you increase your ginseng intake throughout the day without sacrificing flavor or convenience.

Breakfast ideas with ginseng

A Ginseng Boosted Smoothie is a great way to start your day. Simply add half a teaspoon of ginseng powder to your favorite blend of fruits, vegetables, yogurt, or milk. The other ingredients will easily mask the earthy flavor of the ginseng while you reap all the energizing benefits. For another quick option, stir a small amount of ginseng powder into your morning Oatmeal or Yogurt. It blends in seamlessly and provides a subtle, earthy note that pairs well with sweet toppings like honey or fruit.

Lunch ideas with ginseng

Ginseng Infused Soup Broth can elevate a simple lunch. Add a few slices of dried or fresh ginseng root to your soup pot while simmering a vegetable or chicken broth. The root will soften and release its flavor and nutrients into the liquid, creating a warming and restorative meal. You can also create a Ginseng Vinaigrette by whisking a quarter teaspoon of ginseng powder with olive oil, vinegar, and a touch of honey for a unique and healthy salad dressing.

Dinner ideas with ginseng

The most classic dinner recipe is Chinese Ginseng Herbal Chicken Soup. This slow-cooked dish involves simmering a whole chicken with ginseng root, red dates (jujube), and goji berries for a couple of hours. The result is a deeply nourishing and flavorful soup that is both a meal and a medicinal tonic. For a quicker meal, you can add thin slices of ginseng to a Vegetable and Tofu Stir-fry. The ginseng will absorb the flavors of the sauce and add a unique, slightly bitter complexity to the dish.

Simple tips to add ginseng to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, here are some simple tips to add Ginseng to their diet:

• Use pre-made ginseng tea bags for a quick and easy cup anytime.
• Add a dropper of liquid ginseng extract to your water bottle to sip throughout the day.
• Stir ginseng powder directly into your morning coffee or juice.
• Keep ginseng capsules or tablets with your daily vitamins for a no-fuss supplement.
• Mix ginseng powder into store-bought sauces or dressings for an easy flavor and health boost.
• Add a few slices of dried ginseng to your rice cooker when making rice to infuse it with subtle flavor.

Ginseng Storage Tips

Knowing how to cook ginseng is only a part of the equation; it’s equally important to know proper ginseng storage tips to make those meals and remedies last for longer.

Shelf life of ginseng

• At room temperature: Dried ginseng (root or powder) can last for three to five years when stored in a cool, dark, and dry place like a pantry.
• In the refrigerator: Fresh ginseng root will stay potent for a few weeks. Liquid ginseng extract can be stored for up to a year at temperatures below 37°F.
• In the freezer: Fresh ginseng root can be frozen and will maintain its quality for up to a year.

How to store ginseng?

Proper storage is essential to preserve the active compounds, called ginsenosides, which are sensitive to light, temperature, and humidity. The key is to protect the ginseng from these elements. For all forms of ginseng, using an airtight container is crucial to keep out moisture and oxygen, which can degrade its quality over time. Glass jars with tight-fitting seals are often recommended over plastic bags as they provide a more reliable barrier.

For dried ginseng, whether in whole root, slice, or powder form, the goal is to keep it dry and away from heat and light. A cool, dark pantry or cabinet is the ideal location. Fresh ginseng, on the other hand, is perishable and requires cold storage to prevent mold and preserve its freshness, similar to how you would store other fresh root vegetables.

How to refrigerate ginseng?

To keep fresh ginseng at peak quality in the refrigerator, follow these simple steps:

1. Gently wipe any dirt from the fresh ginseng roots. Avoid washing them until you are ready to use them, as excess moisture can promote mold.
2. Wrap the roots loosely in a slightly damp paper towel. This helps maintain a humid environment without making the roots wet.
3. Place the wrapped roots inside an airtight container or a sealable plastic bag.
4. Store the container in the vegetable crisper drawer of your refrigerator for several weeks.

How to freeze ginseng?

Freezing is an excellent option for long-term storage of fresh ginseng root:

1. Clean the fresh ginseng roots thoroughly and pat them completely dry.
2. You can leave the roots whole or slice them into pieces for easier use later.
3. Wrap the roots tightly in plastic wrap to prevent freezer burn.
4. Place the wrapped ginseng into a freezer-safe, airtight bag or container.
5. Label the container with the date and store it in the freezer for up to one year.

Signs of Spoilage in ginseng

If you’re unsure whether your ginseng has gone bad, look for these tell-tale signs:

• The appearance of any mold, which can look like white, green, or black fuzzy spots.
• A noticeable change in color, such as dark brown or black discoloration on the root’s interior.
• A slimy or soft texture, particularly in fresh ginseng.
• An “off” or sour smell, different from its characteristic earthy, sweet aroma.

9 Original Ginseng Home Remedies

Are there any less-known tips to unlock the nutritious profile of ginseng? The following ginseng remedies can have a positive effect on overall well-being.

1. Energizing Morning Elixir: Start your day by dissolving half a teaspoon of high-quality ginseng powder in a glass of warm water with a squeeze of lemon and a teaspoon of honey. This simple tonic can help boost mental alertness and fight morning fatigue. Store ginseng powder in an airtight container in a cool, dark place.
2. Anti-Inflammatory Skin Paste: Create a soothing paste for minor skin irritations by mixing one teaspoon of ginseng powder with just enough water or aloe vera gel to form a thick consistency. Apply it to the affected area for 10-15 minutes before rinsing off. This remedy should be made fresh for each use.
3. Stress-Relief Herbal Inhalation: For a quick mental reset, add a few thin slices of fresh or dried ginseng root to a bowl of steaming hot water. Drape a towel over your head and lean over the bowl, inhaling the earthy steam for several minutes to help calm your mind.
4. Immune-Support Throat Soothe: Make a potent throat gargle by brewing a strong ginseng tea and letting it cool. Mix with a teaspoon of salt and use it to gargle twice a day during cold season to help support your immune defenses. The cooled tea can be stored in the refrigerator for up to two days.
5. Cognitive Boost Diffuser Blend: While not a direct consumption method, you can add a few drops of ginseng liquid extract to an essential oil diffuser along with rosemary oil. The aromatic compounds can help create an environment that promotes focus and concentration during work or study sessions.
6. Restorative Foot Soak: Brew a very strong pot of ginseng tea using several dried roots or a tablespoon of powder. Pour the warm (not hot) tea into a basin and soak your feet for 20 minutes to help ease tiredness and improve circulation after a long day.
7. Libido-Enhancing Honey Infusion: Place several slices of dried ginseng root into a jar and cover them completely with raw honey. Seal the jar and let it infuse in a dark place for at least two weeks. Take a spoonful daily. The honey acts as a natural preservative, allowing this remedy to be stored for months.
8. Digestive Bitter Tincture: For a traditional digestive aid, you can create a simple tincture. Place chopped ginseng root in a glass jar and cover it with a high-proof alcohol like vodka. Seal and store in a dark place for 4-6 weeks, shaking it daily. Strain the liquid and store the tincture in a dark dropper bottle. A few drops before a meal can help stimulate digestion.
9. Ginseng and Ginger Warming Body Oil: Gently heat a carrier oil like sesame or almond oil in a double boiler. Add a teaspoon of ginseng powder and a teaspoon of ginger powder, stirring for 15-20 minutes over low heat. Strain the oil through a cheesecloth and store it in a glass bottle. Use this warming oil for a self-massage to soothe sore muscles and invigorate the senses.

Ginseng and Weight Management

There are multiple health benefits and home remedies using ginseng, but what is its role in weight management? This section will analyze ginseng’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can ginseng help with weight loss?

Some research suggests that ginseng may have an anti-obesity effect, though the evidence in humans is still limited. A review published in the journal Molecules highlighted that most studies have been conducted on animals. These studies indicate that ginseng and its active components, ginsenosides, might aid in weight management by influencing various biological pathways. For example, animal studies have shown that ginseng can help reduce body weight and fat accumulation in high-fat diet-induced obese models. However, more robust human clinical trials are needed to confirm these effects.

Ginseng in low-calorie diets

Ginseng itself is extremely low in calories, making it an easy addition to any low-calorie or weight management diet. A typical 2-gram serving of dried ginseng root contains fewer than 10 calories. Its potential to fight fatigue and boost energy levels can be particularly beneficial for individuals on a calorie-restricted diet, as they may experience lower energy levels. By providing a natural, non-caloric energy lift, ginseng can help support physical activity and adherence to a weight loss plan.

Ginseng and satiety

Ginseng may play a role in regulating appetite and promoting a feeling of fullness, or satiety. The review in Molecules on “Ginseng and obesity” noted that ginseng and ginsenosides have been found to reduce energy intake in animal studies. This suggests that ginseng could potentially influence the hormones and gut microbiota that regulate hunger signals, helping to decrease overall food consumption. By promoting satiety, ginseng could be a useful tool in helping to manage portion sizes and reduce calorie intake.

Ginseng and metabolism

One of the most promising areas of research is ginseng’s effect on metabolism. The same review in Molecules pointed out that ginseng has been shown to increase energy expenditure by stimulating the adenosine monophosphate-activated kinase (AMPK) pathway. The AMPK pathway is a critical regulator of the body’s energy balance. Activating this pathway can help increase the breakdown of fats for energy and improve insulin sensitivity. By boosting metabolic function through mechanisms like AMPK activation, ginseng may help the body burn calories more efficiently.

Ginseng for Health Conditions

While weight management is important, does ginseng have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Ginseng and diabetes

Ginseng has been studied for its potential role in blood sugar management, but the results are mixed. A 2022 review of 20 studies involving 1,295 participants found that Asian ginseng improved several cardiometabolic factors in people with prediabetes and type 2 diabetes, including fasting blood glucose levels (National Center for Complementary and Integrative Health, 2023). Another small 8-week study from 2019 found that taking 3 grams of American ginseng per day significantly reduced fasting blood sugar in people with type 2 diabetes (Healthline, 2024). However, the overall body of research on ginseng for blood sugar control remains inconclusive and at times conflicting.

Ginseng and heart health

Ginseng may offer some benefits for heart health, primarily related to cholesterol. The same 2022 review that looked at diabetes also noted that Asian ginseng improved total cholesterol levels (National Center for Complementary and Integrative Health, 2023). Animal studies suggest a mechanism for this effect; research reviewed in the Journal of Ginseng Research indicates that ginseng may inhibit cholesterol synthesis in the liver and facilitate its clearance from the blood by upregulating LDL receptors (Li, Z., & Ji, G. E., 2018). While promising, more human trials are needed to confirm these heart-protective effects.

Ginseng and digestive issues

Ginseng’s impact on digestion is not as well-studied as other areas, but some research points to a specific benefit related to fat digestion. Certain compounds in ginseng, specifically protopanaxadiol (PPD)-type ginsenosides, have been shown to significantly inhibit the activity of pancreatic lipase (Li, Z., & Ji, G. E., 2018). Pancreatic lipase is the primary enzyme responsible for breaking down dietary fats. By inhibiting this enzyme, ginseng could potentially reduce the amount of fat absorbed by the body, which may have implications for digestive health and weight management.

Ginseng and inflammation

Ginseng possesses potent anti-inflammatory properties, which are attributed to its active compounds, ginsenosides. A small 2022 study involving 12 physically active men found that short-term supplementation with American ginseng extract reduced markers of inflammation and muscle damage induced by exercise (Healthline, 2024). Animal research further supports this, showing that ginseng can repress the secretion of pro-inflammatory cytokines like TNF-α and IL-6 in adipose tissue (Li, Z., & Ji, G. E., 2018). These findings suggest ginseng could be a useful tool for managing inflammatory responses in the body.

Ginseng and cancer prevention

Some evidence suggests that ginseng may play a role in reducing the risk of certain cancers. A large 2016 review of several studies concluded that people who regularly take ginseng may have a 16% lower risk of developing cancer (Healthline, 2024). The ginsenosides in the herb are thought to contribute to this protective effect by providing antioxidant protection and reducing the chronic inflammation that can lead to abnormal cell growth. While these observational findings are significant, more research is needed to understand ginseng’s direct role in cancer prevention.

The evidence for ginseng’s effectiveness varies widely across different health conditions, with most research still in preliminary stages and often based on small-scale human trials or animal studies.

Ginseng Nutrition: Connecting the Dots

This article has journeyed through the multifaceted world of ginseng, covering 10 remarkable health benefits of ginseng, ginseng nutrition facts, ginseng risks and side effects, and ginseng substitutes. We’ve also explored popular ginseng diets, ginseng storage tips, 9 original ginseng home remedies, ginseng and weight management, and ginseng for various health conditions.

Here are some of the most interesting takeaways:

• Regularly taking ginseng may be linked to a 16% lower risk of developing cancer.
• A 2018 study of over 6,400 older adults found that consuming ginseng for at least five years was associated with better cognitive function later in life.
• The ginseng market is susceptible to quality issues; one analysis found that 24% of ginseng products sold globally were adulterated.
• Ginseng may boost metabolism by activating the AMPK pathway, often called the body’s “metabolic master switch.”
• Proper storage is key: while fresh ginseng lasts only a few weeks in the fridge, dried ginseng can be stored for up to five years.

This article was last updated in September 2025.

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Ginseng Nutrition FAQs

This section offers concise, science-backed answers to common questions about this medicinal herb. It addresses everything from health benefits and dietary safety to proper storage and consumption guidelines. This part provides quick, practical information for those curious about incorporating ginseng into their lifestyle.

What is ginseng good for?

Ginseng is used for several potential health benefits, supported by a growing body of research. It is often taken to sharpen brain function, with one large 2018 study of 6,422 older adults linking regular consumption for at least 5 years to improved cognitive function. Additionally, ginseng may boost the immune system; a 2020 study found that taking 2 grams of Korean red ginseng daily for 8 weeks significantly increased levels of immune cells in participants. It is also studied for its potential to fight fatigue, reduce inflammation, and improve symptoms of erectile dysfunction.

Is ginseng healthy?

Yes, ginseng is considered a healthy herb due to its rich antioxidant and anti-inflammatory properties. Its main active compounds, called ginsenosides, are believed to be responsible for its therapeutic effects, such as reducing inflammation and protecting against oxidative stress. Some research suggests significant long-term benefits; one 2016 review of several studies concluded that people who take ginseng may have a 16% lower risk of developing cancer. While more research is necessary, its centuries-long use in traditional medicine and emerging scientific evidence support its role in a healthy lifestyle.

Is ginseng fattening?

No, ginseng is not fattening and may actually support weight management. A typical serving size of 2 grams of dried ginseng root contains fewer than 10 calories, making its caloric contribution negligible. In fact, research suggests it has anti-obesity properties; a review in the Journal of Ginseng Research found that ginseng can increase energy expenditure by stimulating the AMPK pathway, a key regulator of metabolism. Animal studies have also shown that ginseng can help reduce food intake and inhibit fat accumulation.

Who should avoid ginseng?

Certain individuals should avoid ginseng due to potential risks and interactions. This includes people with autoimmune disorders, as ginseng may overstimulate the immune system and worsen their condition. Those taking blood-thinning medications like warfarin should be cautious, as ginseng can interfere with blood clotting. Due to its potential to lower blood sugar, individuals on diabetes medications must monitor their levels closely. Finally, because one of its chemicals has been found to cause birth defects in animals, it is not recommended for infants, children, or women who are pregnant or breastfeeding.

Can I eat ginseng daily?

Daily consumption of ginseng is generally considered safe for short periods. Most research indicates that oral use for up to 6 months in recommended doses, typically ranging from 200 milligrams to 3 grams per day, does not produce serious adverse effects. However, the long-term safety of continuous daily use is less clear, and some experts recommend taking periodic breaks. One trial raised concerns after finding an increase in DNA damage in participants taking American ginseng daily for 4 months, suggesting that chronic intake should be approached with caution.

Can dogs eat ginseng?

While some forms of ginseng can be given to dogs, it must be done with extreme caution and under veterinary supervision. American ginseng (Panax quinquefolius) is generally considered safe in small, appropriate doses and is sometimes used in holistic pet care to support immune function and manage stress. However, Asian ginseng (Panax ginseng) is a stronger stimulant and is often not recommended for canines. It is critical to consult a veterinarian before giving a dog any ginseng product to determine the correct type, safe dosage, and to avoid potential side effects or drug interactions.

Can cats eat ginseng?

Ginseng is not recommended for cats and can be toxic. While it is used in some holistic veterinary practices for dogs under strict supervision, its stimulating properties can be dangerous for felines. The active compounds in ginseng can cause adverse reactions in cats, including gastrointestinal upset, nervousness, and changes in heart rate. Given the lack of safety data and potential for harm, it is critical to avoid giving cats any form of ginseng and to consult a veterinarian before introducing any new supplement into their diet.

How long does ginseng last in the fridge?

Fresh ginseng root, when stored properly, can maintain its quality in the refrigerator for a significant amount of time. If you wrap the root in a slightly damp paper towel and place it in a sealed container or plastic bag, it can last for several weeks, typically up to a month. This method helps preserve its moisture and prevents it from drying out or growing mold. For even longer-term storage, liquid ginseng extract can last up to a year in the refrigerator if kept at a consistent, cold temperature.

Can you freeze ginseng?

Yes, you can absolutely freeze fresh ginseng root, and it is an excellent method for long-term preservation. When properly prepared, frozen ginseng can maintain its potency and quality for up to one year. To freeze it, you should first clean and thoroughly dry the root, then wrap it tightly in plastic wrap before placing it in a freezer-safe bag or container. This process helps prevent freezer burn and preserves the active ginsenosides for future use in teas, soups, or other recipes.

How to tell if ginseng is bad?

You can tell if ginseng has gone bad by observing a few key signs of spoilage. For fresh ginseng, a slimy texture, soft spots, or a sour, “off” odor are clear indicators that it has spoiled. You should also look for any visible mold, which can appear as fuzzy patches of white, green, or black. For dried ginseng, a key sign of spoilage is the presence of a brown ring inside the root’s interior when snapped, which often indicates mold.

How long is ginseng good for?

The shelf life of ginseng varies dramatically depending on its form and how it is stored. Fresh ginseng root will only last for a few weeks in the refrigerator, while freezing it can extend its life for up to a year. Dried ginseng, on the other hand, is much more stable and can last for three to five years when stored in an airtight container in a cool, dark place. This long shelf life is one reason why the plant, which takes 5 to 10 years to mature before it can be harvested, is so highly valued.

How to keep ginseng fresh?

To keep ginseng fresh, proper storage is essential to protect its delicate active compounds from light, heat, and moisture. For fresh root, the best method is to wrap it in a damp paper towel, place it in an airtight container, and store it in your refrigerator’s vegetable drawer. This technique maintains the right level of humidity and can keep the root fresh and potent for several weeks. For dried ginseng, storing it in an airtight glass jar in a cool, dark pantry is the ideal way to preserve its quality for up to five years.