Ginseng
As I mentioned before, I want to dive a bit more into some of the common adaptogens. First, I want to start talking about ginseng. Undoubtably, you’ve seen ginseng on various types of (energy) beverages— Monster Energy, AMP Energy, and Celcius Fitness Energy amongst others. These products taught that ginseng (along with others ingredients) help promote energy. But what these beverages do not show you is how much ginseng you are actually getting and if it is an effective dosage.
Before we get into that, let’s break down what ginseng is:
Like all other adaptogens, ginseng is an herb. There are two main types of herbs- American Ginseng and Asian Ginseng (Panax ginseng). The difference between the two is the concentration of the active component, ginsenosides. American ginseng has a lower concentration of this component and is typically not used in studies or in food/supplement products. The most widely studied (and used) type is Asian ginseng, which we will be talking about.
Asian ginseng (can) have a wide array of benefits: anti-inflammatory properties; supporting healthy blood sugar levels; improvement in memory, mood, and other cognitive functions; immune support; helps prevent cancer.
However, most of these benefits are poorly studied. The only benefit that has substantial studies behind it is the cognitive benefits (i.e. improvements in memory, mood, mental alertness, and decreased levels of mental fatigue).
These studies have shown that ginseng extract levels between 200-400 mg over the course of 8 days to 4 weeks showed the strongest improvement of cognitive health. Other studies have 1-2 g of ginseng root (not the extract) that showed the same results.
The best way to take any form of ginseng is before meals, as that will give you the strongest absorption rate.
If you want to take ginseng for increased mental clarity and energy, I would recommend this supplement. This is the only product that I have seen on the market that would give you the correct dosage you would need for the benefits of this herb.
Consuming ginseng in beverages can be tricky. Nutrition facts panels do not have to tell you the amount of ginseng that is actually in the beverage. So, you probably are consuming less than what you actually need for any significant benefit.
Look to see where ginseng falls in the order of ingredients on a label. If it below ingredients such as “caffeine” or “sucralose" (or another sweetener), then it is not going to give you the level and benefit that you are looking for.
What is your favorite energy drink? Does it contain ginseng?
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand.