Steaming and drying ginseng produces red ginseng. The process changes the profile of its ginsenosides, creating compounds such as Rg3 and Rk1 that are nearly absent in the fresh root.
Red ginseng is Korea's best-selling functional food, but the range claimed in advertising and the range supported by clinical evidence differ considerably. What follows is limited to findings that human trials have repeated.
Key benefits
It reduces fatigue
In several randomised trials among adults reporting chronic fatigue, red ginseng improved fatigue scale scores compared with placebo. The effect is not large, but the direction is consistent.
It shifts immune markers
Changes in NK cell activity and some cytokine measures have been reported, along with studies finding fewer and shorter colds. Sample sizes are small, so this is not settled.
It modestly improves glucose markers
Meta-analyses in adults with type 2 diabetes or impaired glucose tolerance report small improvements in fasting glucose and insulin resistance indices. It is not a substitute for medication.
There is research on erectile function
Pooled randomised trials in erectile dysfunction show improvement over placebo. The studies are few and small, so it is not recommended as first-line treatment.
How to eat it well
- 2โ3 g a day (dried basis) is the range most often used in trials. More does not scale the benefit.
- Whatever the form โ sliced, candied or concentrate โ check the stated ginsenoside content. It varies widely between products.
- Take it in the morning or daytime. It causes insomnia in some people.
- Most trials ran four to eight weeks or longer. A few days tells you little.
- Combined with a lot of caffeine, it can increase jitteriness.
What to watch out for
- It can reduce the effectiveness of warfarin. If you take anticoagulants, consult your clinician.
- With diabetes medication, it may increase the risk of hypoglycaemia.
- Insomnia, headache, raised blood pressure and palpitations can occur. Use caution with uncontrolled hypertension.
- Not recommended in pregnancy or breastfeeding.
- With autoimmune disease or immunosuppressant use, its immune-stimulating action may be a problem.
Nutrition
Approximate values per 100 g of dried red ginseng. Actual intake is typically 2โ3 g a day.
- Calories
- 338 kcal
- Carbohydrates
- 70 g
- Fiber
- 23 g
- Protein
- 12 g
- Potassium
- 1,100 mg
- Magnesium
- 110 mg
Key nutrients
- Protein
- Fiber
- Potassium
- Magnesium