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Whether your goal is work or play, you will eventually come up against the problem of fatigue.
Of course, as we get older we get fatigued more easily.
So supplements that can safely decrease fatigue are of great interest.
Ginseng is one of the most well-known anti-fatigue supplements.
Researchers tested the effect of ginseng on exercise output.
And the results do show that ginseng could significantly decrease fatigue.
But the ginseng supplementation regiment was also associated with a whole host of other health benefits.
The scientists carried out this human research at the Laboratory of Exercise Biochemistry, Department of Sports Sciences, University of Taipei, Taipei, Taiwan. They published the results in PLOS ONE.
“As a popular worldwide herbal supplement, ginseng has been alleged to have performance-enhancing properties for thousands of years.”
There has been some research into the effects of ginseng on fatigue… But it has resulted in conflicting evidence.
“Previous scientific studies provided mixed results.”
However, in the last few years, scientists identified a compound in ginseng that they believe is responsible for many of its benefits.
The concentrations of that compound (Rg1) can vary a lot with the type and quality of ginseng.
“One major limitation in ginseng research is its inconsistent ginsenoside profile due to differences in variant type, harvesting season, and soil.”
So researchers began to wonder if the variable levels of Rg1 were responsible for the inconsistent results.
They designed this study to test the effect of a standardized dose of Rg1 from ginseng on exercise performance.
The researchers recruited healthy young men for the study. These men were relatively inexperienced at exercise.
They put the participants through a number of experiments to test the effects of Rg1 supplementation.
“Randomized double-blind placebo-controlled crossover trials were performed, separated by a 4-week washout.”
They gave the participants 5 mg of Rg1 or an inactive placebo pill before an exercise task.
“Healthy young men were randomized into two groups and received capsules containing either 5 mg of Rg1 or placebo one night and one hour before exercise.”
In one of the experiments, they asked the men to cycle for as long as they could on an exercise bike.
The men had to cycle at a certain intensity – determined by VO2max output.
This meant that they couldn’t artificially last longer by cycling at a lower intensity.
This type of experiment is often used to look at the effects of a given treatment on fatigue.
The men who had the ginseng supplement lasted 20% longer on the exercise bikes.
“Cycling time to exhaustion at 80% VO2max increased significantly by ~20%.”
That is a significant lowering of fatigue.
So this does indicate that Rg1 from ginseng does have an anti-fatigue effect.
The previous mixed results from ginseng experiments could be attributed to the variability of Rg1 concentrations in the ginseng supplements.
The study found a number of other beneficial effects.
In particular, Rg1 lowered inflammation levels after exercise.
“Rg1 can attenuate pro-inflammatory shift under exercise challenge.”
Rg1 could improve workouts and workout recovery.
These effects are likely to translate into improved mental performance too… Ginseng is well known to boost mental capacities.
The ginseng extract also helped with sugar processing after exercise.
People given Rg1 were able to shuttle glucose into their muscles more quickly after the post-workout meal.
“Rg1 supplementations enhanced post-exercise glycogen replenishment.”
Many studies show that ginseng can have a myriad of health benefits…
But we are now beginning to understand the importance of the actual levels of Rg1 in ginseng.
You should consult a healthcare practitioner about treating and diagnosing health-related problems.
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- Improved Inflammatory Balance of Human Skeletal Muscle during Exercise after Supplementations of the Ginseng-Based Steroid Rg1
- Oral Rg1 supplementation strengthens antioxidant defense system against exercise-induced oxidative stress in rat skeletal muscles
- Long-term Ginsenoside Rg1 Supplementation Improves Age-Related Cognitive Decline by Promoting Synaptic Plasticity Associated Protein Expression in C57BL/6J Mice