Evidence supporting the use of: Ginseng
For the health condition: Athletic and Exercise Aids

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Ginseng, particularly Panax ginseng, has a long history of use as a tonic for improving stamina and physical performance, especially in East Asian traditional medicine systems. In recent decades, its potential as an athletic and exercise aid has also been the subject of scientific investigation. Several small randomized controlled trials and meta-analyses have explored whether ginseng supplementation can enhance physical performance, reduce fatigue, or improve recovery in athletes and physically active individuals.

The evidence, however, is mixed and generally weak. Some studies suggest that ginseng may have modest benefits for aerobic capacity, perceived exertion, or muscle damage markers, but these effects are usually small and inconsistent. The mechanisms proposed for these effects include ginseng’s potential to modulate oxidative stress, improve energy metabolism, and influence the hypothalamic-pituitary-adrenal axis.

Systematic reviews, such as those published in Journal of Strength and Conditioning Research and Sports Medicine, generally conclude that while ginseng is safe and well-tolerated, its ergogenic effects are not robustly demonstrated, and the quality of evidence is low due to small sample sizes, short study durations, and heterogeneity in ginseng preparations and dosages.

In summary, while ginseng has traditional roots in supporting physical vitality and a moderate body of scientific research, current evidence only weakly supports its use as an athletic or exercise aid, warranting a low evidence score.

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acetyl l-carnitine
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alpha d-ribofuranose
alpha-ketoglutarate (AKG)
amino acids
ashwagandha
astaxanthin
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collagen
colostrum
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cordyceps
creatine monohydrate
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green tea
guarana
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l-isoleucine
l-alanine
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l-arginine
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l-citrulline
l-glutamine
l-glycine
l-leucine
l-ornithine
l-taurine
l-tyrosine
l-valine
maca
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maltodextrin
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vitamin C
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Alpha glyceryl
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adenosine triphosphate (ATP)
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salt
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