Hormonal
Ginseng supplementation (Panax ginseng or Siberian ginseng) improves cognitive performance, anaerobic performance, and endurance capacity in untrained or moderately trained individuals, primarily through antioxidant properties and central nervous system stimulation.
If you are not a highly trained athlete, Ginseng (specifically Panax ginseng with standardized ginsenosides) may help boost your mental focus and short-burst physical performance. Stick to doses around 200mg daily. If you have high blood pressure, take blood thinners, or are a highly trained athlete, Ginseng likely won't help and may cause side effects like insomnia or heart rate issues.
Small amount ≤ 200 mg/day of Panax ginseng (root powder or root extract with standardized Ginsenoside content), allows greater improvements in cognitive performance and anaerobic performance in untrained young or older subjects [8, 9].
Why this rating
The paper is a review citing multiple studies with heterogeneous results (some positive, some null), indicating moderate quality evidence dependent on training status.
Source
Herbal medicine for sports: a review
Maha Sellami et al. · Journal of the International Society of Sports Nutrition · 2018
DOI 10.1186/s12970-018-0218-y
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