Panax ginseng, the types, what it's good for and side effects
Korean, red, American, Siberian and Indian ginseng explained, what trials found for tiredness, memory and exercise, traditional amounts and who should avoid it.
- Written by
- Alex W.
- Last updated
- Reading time
- 7 min read
Overview
Panax ginseng, also called Korean or Asian ginseng, is a root used in traditional Chinese medicine. Pooled trials found it eased tiredness a little and may help memory slightly, but most reviews were low quality and it didn't help physical performance. Trouble sleeping is its most common side effect, and it can interact with medicines.
Key points
- Korean, American and Chinese ginseng are Panax plants, while Siberian and Indian ginseng are different plants.
- Red and white ginseng are the same root, steamed or peeled and dried.
- Ginseng eased tiredness a little in pooled trials, but most people in them came from one cancer fatigue trial.
- Ginseng didn't improve physical performance in 8 trials.
- Trouble sleeping is the most common side effect, and ginseng may affect blood sugar and blood thinners.
Pick up a box labelled ginseng and it could hold one of several plants. Korean, American and Chinese ginseng are all Panax plants. Siberian and Indian ginseng are not [1][2][3].
Panax ginseng, also called Korean or Asian ginseng, is a root used in traditional Chinese medicine. Pooled trials found it eased tiredness a little and may help memory slightly. But most of the reviews were low quality, and it didn't help with exercise [1][4]. Trouble sleeping is its most common side effect, and it can interact with some medicines [5].
What is Panax ginseng?
Panax ginseng is a plant native to Korea, north-east China and the far east of Siberia. The root is the part used, and the compounds thought to matter most are called ginsenosides [5].
How the root is prepared changes its name. White ginseng is 4 to 6 years old, peeled and dried. Red ginseng is 6 years old and steamed without peeling [1]. In plain terms, it's the same plant, prepared two ways, a bit like green and black tea from one bush.
What are the different types of ginseng?
Several plants are sold as ginseng. Only some are Panax plants.
| Name on the label | Plant | Panax? |
|---|---|---|
| Korean or Asian ginseng | Panax ginseng [1] | Yes |
| Red or white ginseng | Panax ginseng, prepared in different ways [1] | Yes |
| American ginseng | Panax quinquefolius [1] | Yes |
| Chinese ginseng | Panax notoginseng [1] | Yes |
| Siberian ginseng | Eleutherococcus senticosus [2] | No |
| Indian ginseng | Ashwagandha, Withania somnifera [3] | No |
Siberian ginseng earned the name because it looks like ginseng and was used in a similar way [2]. In one trial of 96 adults with long-term fatigue, it did no better than a placebo overall [6]. Indian ginseng is ashwagandha, which has its own guide.
What is ginseng good for?
Ginseng has been tested for tiredness, memory and exercise. Most trials had fewer than 200 people and lasted under 3 months [5].
| Use | What trials found | Evidence |
|---|---|---|
| Tiredness | A small to medium drop in 4 trials of 429 people, most of them from one cancer fatigue trial [7] | Mixed |
| Memory | Slightly better memory across 15 trials, with no clear effect on attention or overall thinking [4] | Early |
| Exercise | No effect on physical performance in 8 trials [7] | Moderate |
On tiredness, the pooled result looks better than the detail. Of the 429 people, 271 came from one trial of American ginseng in cancer-related fatigue [7]. A US government summary says Asian ginseng alone may help general tiredness a little, when it isn't caused by an illness. Not all studies agree [5].
On memory, an earlier Cochrane review found no convincing evidence that ginseng helps thinking in healthy people [8]. The US summary adds that any memory benefit has seemed to depend on adding ginkgo [5]. So far, then, the tally is a little help with tiredness, maybe a little with memory, and none for exercise. You can see each trial's dose and result on our ginseng studies page, and our guide to the best nootropics in the UK compares it with other options.
How much ginseng per day?
Trials used so many different products that a review of 19 meta-analyses couldn't recommend a dose [1]. The European Medicines Agency (EMA) lists traditional amounts for adults [9].
- White ginseng root powder, 600 to 2,000 mg a day
- Red ginseng root powder, 1,200 to 1,800 mg a day
- An extract with 4% ginsenosides, 40 to 200 mg a day
- Ginseng tea, 1 to 2 g of root simmered in 150 ml of water, 2 to 3 times a day
The EMA says to use it for up to 3 months, and to see a doctor if symptoms last longer than 2 weeks. It doesn't recommend ginseng for anyone under 18 [9]. In the UK, one Panax ginseng product is registered as a traditional herbal medicine. It's for the short-term relief of fatigue, weakness and exhaustion, based on long use rather than trials [10].
Ginseng side effects
Short-term use, up to 6 months, appears safe for most people. Trouble sleeping is the most common side effect [5]. Others reported include stomach upset, nausea, diarrhoea or constipation, headache, a racing heart and skin reactions [1][9]. Severe rash, liver damage and severe allergic reactions have been reported, but they're uncommon [5].
Check with your GP or pharmacist first if any of these apply.
- You take warfarin or another blood thinner. American ginseng weakened warfarin's effect in a trial of 20 healthy adults, and Asian ginseng may interfere with blood clotting [5][11].
- You have diabetes. Ginseng may lower blood sugar [5].
- You have an autoimmune condition. Ginseng may make it worse [5].
- You take any regular medicine. Ginseng may interact with some medicines [5].
- You're pregnant or breastfeeding. The EMA advises against it, and a compound in ginseng caused birth defects in animal studies [5][9].
Frequently asked questions
Is ginseng good for you?
It may ease tiredness a little, but most of the reviews behind that were rated low or critically low quality, and it didn't improve physical performance [1].
Is Korean ginseng the same as Panax ginseng?
Yes. Korean ginseng is Panax ginseng, also called Asian ginseng [1][5].
What is the difference between red and white ginseng?
They're the same root prepared two ways. White ginseng is peeled and dried, and red ginseng is steamed without peeling [1].
Can ginseng keep you awake?
It can. Trouble sleeping is its most common side effect, even though traditional Chinese medicine used it as a calming agent [5].
Can you take ginseng and ashwagandha together?
We found no trial that tested the two together, so there's no evidence either way. Both can interact with medicines, so ask a pharmacist first if you take any [3][5].
What is Siberian ginseng?
It's Eleutherococcus senticosus, a different plant from Panax ginseng that's sold under a similar name [2]. The EMA accepts it only for traditional use, for tiredness and weakness [12].
Read more about other herbs sold for stress and tiredness in our guide to adaptogens.
References
Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.
- Li Z, Wang Y, Xu Q, Ma J, Li X, Tian Y et al. (2023). Ginseng and health outcomes: an umbrella review. Frontiers in Pharmacology 14: 1069268. PMID 37465522
- Kos G, Czarnek K, Sadok I, Krzyszczak-Turczyn A, Kubica P, Fila K et al. (2025). Eleutherococcus senticosus (Acanthopanax senticosus): An Important Adaptogenic Plant. Molecules 30(12): 2512. PMID 40572479
- National Center for Complementary and Integrative Health. Ashwagandha. Last updated March 2023. Accessed 31 October 2026. nccih.nih.gov/health/ashwagandha
- Zeng M, Zhang K, Yang J, Zhang Y, You P, Yan L et al. (2024). Effects of Ginseng on Cognitive Function: A Systematic Review and Meta-Analysis. Phytotherapy Research 38(12): 6023-6034. PMID 39474788
- National Center for Complementary and Integrative Health. Asian ginseng. Last updated February 2025. Accessed 31 October 2026. nccih.nih.gov/health/asian-ginseng
- Hartz AJ, Bentler S, Noyes R, Hoehns J, Logemann C, Sinift S et al. (2004). Randomized controlled trial of Siberian ginseng for chronic fatigue. Psychological Medicine 34(1): 51-61. PMID 14971626
- Bach HV, Kim J, Myung SK, Cho YA (2016). Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. Journal of Korean Medical Science 31(12): 1879-1886. PMID 27822924
- Geng J, Dong J, Ni H, Lee MS, Wu T, Jiang K et al. (2010). Ginseng for cognition. Cochrane Database of Systematic Reviews 12: CD007769. PMID 21154383
- European Medicines Agency, Committee on Herbal Medicinal Products (2024). European Union herbal monograph on Panax ginseng C.A.Mey., radix, Revision 1. EMA/HMPC/27744/2023. Accessed 31 October 2026. ema.europa.eu
- Medicines and Healthcare products Regulatory Agency. Herbal medicines granted a traditional herbal registration (THR), list dated 27 October 2025. Accessed 31 October 2026. gov.uk
- Yuan CS, Wei G, Dey L, Karrison T, Nahlik L, Maleckar S et al. (2004). Brief communication: American ginseng reduces warfarin's effect in healthy patients: a randomized, controlled Trial. Annals of Internal Medicine 141(1): 23-7. PMID 15238367
- European Medicines Agency. Eleutherococci radix (eleutherococcus root), herbal medicine summary for the public. First published 10 February 2016. Accessed 31 October 2026. ema.europa.eu
