5 benefits of ginseng — from fighting colds to treating erectile dysfunction

• Ginseng has many benefits for your brain, blood sugar, immune system, and more.
• The root may help combat fatigue by fighting inflammation and balancing your cortisol levels.
• It may also help treat erectile dysfunction because it can help relax the muscles in the penis.

Ginseng is a root that has been used for thousands of years as a remedy to treat a broad range of conditions from fatigue to erectile dysfunction. There are actually two types of ginseng — Asian and American — but both contain compounds called ginsenosides that offer health benefits.

Here are five science-backed uses of ginseng root.

1. Help fight off colds and the flu

Ginseng may strengthen your immune system, helping your body fight off infections like colds or the flu.

"Ginseng root extract has been shown to have a strong antiviral activity," says Keri Gans, MS, a registered dietician nutritionist in private practice. However, most of the existing research studies have been done on animals or human cells in a lab.

One 2020 human study, albeit a small one, found that people who took two capsules of ginseng extract daily were nearly 50% less likely to catch cold or flu infections, compared with people who took a placebo.

And if you're already sick, taking ginseng can still help — the same study found that ginseng extract shortened illness from an average of 13 days down to six.

2. Boost energy levels

Ginseng may help combat fatigue and keep your energy levels up — this is because it contains compounds called ginsenosides, which work in three important ways:

• Keeping your central nervous system in balance, so it doesn't become overexcited and deplete your energy levels.
• Fighting inflammation in your body that can worsen fatigue.
• Balancing your levels of cortisol, a stress hormone that can affect your energy levels.

A 2018 review of 10 studies found that ginseng works as a remedy for fatigue, though the authors say more research is still needed.

3. Improve brain performance

"Ginseng has been shown to have a neuroprotective effect, which may help with cognitive decline and degenerative brain diseases such as Alzheimer's," says Abbie Gellman, MS, a chef and registered dietician in private practice.

In a small 2008 study, Alzheimer's patients took 4.5 grams of ginseng powder each day for 12 weeks. The patients were tested regularly for Alzheimer's symptoms, and those who took ginseng had significantly improved cognitive symptoms, compared with people who received a placebo pill.

And ginseng may have cognitive benefits for healthy people too. In a small 2015 study, researchers gave middle-aged adults 200 mg of ginseng extract, then tested their short-term memory. The results showed that the adults who took ginseng had significantly better test scores than those who took a placebo pill.

However, other studies show no significant benefit. A very small 2016 study found that taking 500 mg or 1000 mg of ginseng didn't improve scores on various cognitive tests.

"The research on ginseng and cognition shows potential, but is not 100% proven at this time," says Gans.

4. Treat erectile dysfunction

According to recent research, "ginseng may be an effective treatment for treating erectile dysfunction (ED)," Gans says.

This is because ginseng can help boost sexual arousal and relax the smooth muscles of the penis, triggering an erection.

A 2018 review of 24 studies showed that taking ginseng supplements can significantly improve erectile dysfunction symptoms.

Ginseng berry, another part of the plant, may also help treat ED. A 2013 study found that erectile dysfunction patients who took 1,400 mg of ginseng berry extract daily for 8 weeks had significantly improved sexual functioning, compared with those who took a placebo pill.

5. Help control blood sugar

Evidence from recent studies suggests that the ginsenoside compounds in ginseng can help normalize blood sugar levels, Gans says.

"Ginseng may help improve glucose metabolism, which helps blood sugar control" and may help treat type 2 diabetes, Gellman says.

Ginseng also helps to reduce inflammation, which is important because inflammation can put you at greater risk of developing diabetes or worsen diabetes symptoms.

A 2019 review of eight studies found that taking ginseng supplements can help improve blood sugar control and insulin sensitivity — two essential factors in treating diabetes.

Insider's takeaway

If you want to try ginseng supplements, you should talk to your doctor to make sure it won't cause issues with any current medications or medical conditions.

"Before starting on a supplement for any medical reason an individual should consult with a registered dietitian and/or their physician," Gans says.

More research is still needed, but studies suggest that ginseng can offer many important health benefits, like helping to fight off infections and boost energy levels.