Ginseng in exercise training and injury recovery: Composition, mechanism of action, dosage recommendations, and safety analysis - PubMed
21 hours ago
- #Ginseng Supplementation
- #Muscle Recovery
- #Exercise Performance
- Ginseng (Panax ginseng) is used as an adaptogen in traditional medicine and sports nutrition.
- Bioactive components include ginsenosides, which enhance exercise performance via mitochondrial biogenesis through the AMPK/PGC-1α pathway, glycogen synthesis, lactate reduction, and improved VO₂max and endurance.
- Polysaccharides in ginseng provide antioxidant and immunomodulatory effects, reducing oxidative stress and fatigue.
- Clinical studies recommend daily supplementation of 200 to 400 mg of ginseng extract to optimize athletic performance, with individual tailoring possible.
- Ginseng has anti-inflammatory effects, reduces muscle damage markers, and supports muscle recovery, making it a multifunctional supplement for athletes.
- It is generally safe at recommended doses but may interact with anticoagulants; more clinical trials are needed for standardized guidelines.