Contents
What it is
Red ginseng is fresh ginseng that has been steamed and dried. It is not a different plant but the same root processed: steamed with the skin left on, its sugars and amino acids react and it takes on the reddish colour that gives it the name. Steaming also converts some of its saponins into other forms, and that is the point at which its composition diverges from white ginseng. Having lost its water, it keeps a long time at room temperature. It sits closer to a medicinal and functional-food item than to an everyday ingredient, taken as a decoction, a concentrated extract or a candied root.
Scientific name Panax ginseng
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
- Early research
It reduces fatigue
A meta-analysis pooling four randomised trials found ginseng improved fatigue scale scores over placebo (standardised mean difference 0.34). The authors nonetheless wrote that four trials is not enough evidence to support its use, and the same analysis found no difference at all in physical performance.[1]
- Early research
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.[2]
- Moderate evidence
It modestly improves glucose markers
A meta-analysis of 16 randomised trials found fasting glucose down 0.31 mmol/L (about 5.6 mg/dL). But fasting insulin, HbA1c and the insulin resistance index (HOMA-IR) showed no significant change. Fasting glucose was the only thing that moved, and not by much. It is not a substitute for medication.[3]
- Early research
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.[4]
How to eat it well
- 2–3 g a day (dried basis) is the range most often used in trials. More does not scale the benefit.
- Whatever the form — sliced, candied or concentrate — 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.
How to read the grades
Each benefit carries a label showing how far research on people supports it. Grades differ between items even within the same ingredient.
- Nutrition data
- A fact verifiable from food composition databases or health authorities. This is a different kind of statement from a clinical effect.
- Strong evidence
- Consistently confirmed across randomised controlled trials or meta-analyses.
- Moderate evidence
- Human studies exist, but effect sizes are small or results are mixed.
- Early research
- Cell or animal work, or small preliminary studies.
- Not established
- Commonly claimed, but not confirmed in studies on people.
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 2–3 g a day.
- Calories
- 338 kcal17%
- Carbohydrates
- 70 g25%
- Fiber
- 23 g82%
- Protein
- 12 g24%
- Potassium
- 1,100 mg23%
- Magnesium
- 110 mg26%
Percentages are of the US FDA Daily Value for adults and children 4 and over. National reference intakes differ by sex and age.
Calculate this alongside other ingredients →
Key nutrients
By health concern
Sources
The databases and health authorities this article's nutrition figures and health statements draw on.
- 1Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysisMeta-analysisBach HV, et al. J Korean Med Sci 2016PMID 27822924
- 2Panax ginseng in randomised controlled trials: a systematic reviewSystematic reviewsShergis JL, et al. Phytother Res 2013PMID 22969004
- 3The effect of ginseng (the genus panax) on glycemic control: a systematic review and meta-analysis of randomized controlled clinical trialsMeta-analysisShishtar E, et al. PLoS One 2014PMID 25265315
- 4Red ginseng for treating erectile dysfunction: a systematic reviewSystematic reviewsJang DJ, et al. Br J Clin Pharmacol 2008PMID 18754850
- 5MFDS Food Composition Database · 식품안전나라Food composition database
- 6NIH Office of Dietary SupplementsHealth authority
- 7Cochrane LibrarySystematic reviews
- 8PubMedResearch literature
