Evidence supporting the use of: Ginseng
For the health condition: Body Building

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Synopsis

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

Ginseng, particularly Panax ginseng, is used in bodybuilding primarily due to its reputed adaptogenic and ergogenic properties. Scientific evidence supporting its use for muscle strength and athletic performance is limited but growing. Some studies suggest that ginseng supplementation may reduce fatigue, improve exercise endurance, and enhance recovery due to its antioxidant and anti-inflammatory effects. For example, a few randomized controlled trials have shown that ginseng can modestly improve physical performance and reduce perceived exertion in athletes. However, results are often inconsistent, with some studies showing no significant benefit on muscle mass, strength, or aerobic capacity. The mechanisms proposed include increased nitric oxide production, which may enhance blood flow and nutrient delivery to muscles, and modulation of cortisol levels, potentially reducing exercise-induced stress.

Historically, ginseng has been used in traditional medicine for enhancing vitality and physical stamina, which has influenced its adoption by athletes and bodybuilders. Despite this, most authoritative reviews and meta-analyses conclude that while ginseng is generally safe and well-tolerated, the scientific evidence supporting significant benefits for bodybuilding outcomes such as increased muscle mass or strength is weak. Thus, while there is some scientific basis for its use, the overall evidence is moderate to low, justifying a score of 2 out of 5.

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