Panax Ginseng (or Korean Red Ginseng) is one of those supplements that we see pop up quite regularly, and it's generally what people mean when they say "ginseng" with no other qualifier.
It's not to be confused with American Ginseng, which has a completely different set of microcompounds, and is sometimes used in cheaper supplements when really they should be using Panax Ginseng.
It's actually quite well studied with different extracts having been shown to increase energy levels and endurance, help improve mood swings and anxiety, reduce stress levels, and improve cognitive function.
Although less well studied there's even some evidence that it could have anti-inflammatory properties and can help reduce the risk of heart disease although this is less cut and dry.
How Does Panax Ginseng Work?
The active compounds inside Panax Ginseng are known as Ginsenosides, though there is currently mixed information on which compounds do what.
For the most part Rb1 is the one that's most studied for the mental and energy benefits we typically associate with Ginseng
Does Ginseng Have Side Effects?
Ginseng is generally one of the best tolerated supplements available, in case of overconsumption Ginseng can cause constipation.
Some less common Ginseng side effects include fatigue, dizziness, dry mouth, and headaches.
Now, onto the specific studies
Panax Ginseng For Testosterone
Based on the available evidence, panax ginseng appears to be a safe and effective way to boost your testosterone levels. It should be noted that only Panax Ginseng seems to have these effects, not American Ginseng. In females 75mg of Ginseng extract (equivalent to 600mg of Ginseng root powder) was shown to raise low testosterone levels [2] although higher amounts seem to be needed for the ginsenosides to be effective [3]. More studies would be required for evidence to be conclusive although most of the studies seem to corroborate its efficacy.
It should also be noted that American Ginseng has been shown to be ineffective for raising testosterone levels. This is likely due to a varience in ginsenoside makeup.
Typically speaking Panax Ginseng makes it into most of the products on our best testosterone boosters list.
Panax Ginseng For Stress
In general, ginsenosides appear to be very promising supplements that could benefit many people who struggle with stress or anxiety. Ginseng has been particularly effective in animal models for stress hormone reduction [4] there are also several human studies that show promising results [5] although more would be required for a conclusive result. It should also be noted that due to the other known uses of panax ginseng, it does have some tangential backing for brain health due to its effects on the hippocampus [6] and known anti-inflammatory, and blood flow effects.
Panax Ginseng For Joint Health
Ginsenosides are chemical substances that have been shown to have anti-inflammatory and analgesic properties. They also help to improve blood flow and reduce inflammation in the joints. It’s been shown to have positive results in reducing pain and improving mobility in cases of osteoarthritis using ginsenoside Rb1[7] which is prevalent in Panax Ginseng making up an average of 1/6th Panax Ginseng extracts. However, it only seems to have impact on milder cases of joint pain, exhibiting no results for severe cases of rheumatoid arthritis [8]. Further research is also required for results to be conclusive, but it is unsurprising with a lot of herbal options falling into a similar category of panax ginseng supplements in being effective at assisting pain relief in milder cases, but not being strong enough to treat high moderate to severe cases.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6989239/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352699/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166567/
4 - https://pubmed.ncbi.nlm.nih.gov/20647027
5 - https://pubmed.ncbi.nlm.nih.gov/15198871
6 - https://pubmed.ncbi.nlm.nih.gov/15198871
7 - https://onlinelibrary.wiley.com/doi/10.1111/jfbc.14340
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5925614