By Britt Larson, IFBB Pro & Functional Health Practitioner. January 27, 2025.
Ever feel like life is running you over, and you’re barely keeping up? Maybe you’re trying to survive on coffee fumes, your to-do list is multiplying, or your energy hits rock bottom halfway through the day.
I think most of us can relate to these feelings – ENTER GINSENG.
What is it? Ginseng is the ancient herb that’s like the MVP of the plant world. Ginseng is an absolute HERO. It’s been used for centuries to help people feel sharper, stronger, and just plain better. But not all ginsengs are created equal, and if you’ve ever been lost in the supplement aisle, staring at labels like “Panax this” and “Elu.. Eleeu? Elooo? Eleuthero that,” you’re not alone.
This guide is here to break it all down – what each type of ginseng does, who it’s great for, and how to use it without overdoing it. Let’s keep it simple, helpful, and, because I’m crazy about plants AND ginseng.. dare I say, fun. 🙂
Panax Ginseng (Asian or Korean Ginseng): The Energy Booster
You’ve got a big presentation, but your brain feels like oatmeal. Taking Panax ginseng for a few weeks can help you walk into that room sharp and ready to crush it.
What It Is:
Panax ginseng is the OG of ginsengs. Known as the “true ginseng,” it’s been used for thousands of years in Traditional Chinese Medicine as a go-to for energy, focus, and overall vitality.
The benefits:
- Boosts energy without the caffeine crash.
- Enhances mental clarity and focus.
- Supports immune function and stress resilience.
- May improve circulation and libido.
Who It’s For:
If you’re someone who wants sharper focus, more energy for your day, or an immune system that laughs at cold season, Panax ginseng might be your new BFF.
Who It’s Not For:
Those with high blood pressure, anxiety issues, or who are already overstimulated should proceed with caution.
What You’ll Feel:
Expect an uplift in energy and focus within a couple of weeks. It’s not a jittery buzz – more like a steady, “I’ve got this” vibe.
how to use it:
- Best taken daily for 6-8 weeks, followed by a 1-2 week break (cycle basis).
- Take in the morning or early afternoon to avoid messing with your sleep.
dosage:
- General use: 200-400 mg daily of a standardized extract (5-7% ginsenosides).
- Energy and focus: 400 mg/day, split into two doses (morning and early afternoon).
Reputable Brands:
- Nature’s Way Korean Ginseng – Standardized to 7% ginsenosides, affordable, and widely available.
- NOW Foods Panax Ginseng – Consistent potency, GMP-certified, and budget-friendly.
- Solgar Korean Ginseng Root Extract – High-quality extract, non-GMO, and vegan-friendly.
Why These Brands?
These brands prioritize quality control, are third-party tested for purity, and provide clear standardization of ginsenosides.
American Ginseng: The Chill Pill in Herb Form
After a week of juggling work deadlines and family chaos, you’re running on fumes. American ginseng helps you feel grounded and energized enough to tackle the week ahead.
What It Is:
American ginseng is the chill cousin of Panax. It’s native to North America and has a more calming, restorative energy.
the benefits:
- Helps with stress and nervous system overload.
- Supports immune health and recovery.
- Aids in regulating blood sugar levels.
- Reduces inflammation.
Who It’s For:
People who want a gentle energy lift without feeling wired—perfect for stressed-out parents or professionals.
Who It’s Not For:
Avoid if you’re taking blood-thinning medication or have low blood sugar concerns.
What You’ll Feel:
Calm, balanced energy – like you’ve taken a deep breath and finally exhaled. It’s subtle but effective.
how to use it:
- Safe to take daily over longer periods (2-3 months) without cycling.
- Take in the morning or midday.
dosage:
- General use: 200-600 mg daily of a standardized extract (5% ginsenosides).
- Immune support: Up to 600 mg/day during stressful times.
Reputable Brands:
- Herb Pharm American Ginseng – Liquid tincture form, great for quick absorption, organic, and sustainably harvested.
- Nature’s Answer American Ginseng – Standardized and alcohol-free, making it gentle on the stomach.
- Wisconsin Ginseng Co. – Trusted for high-quality cultivated American ginseng root.
Why These Brands?
Herb Pharm and Nature’s Answer are ideal for people who prefer liquid forms, while Wisconsin Ginseng Co. specializes in top-tier American-grown ginseng.
Siberian Ginseng (Eleuthero): The Endurance Expert
You’re training for a marathon – or maybe just trying to survive your new workout routine. Siberian ginseng can help you power through those long runs or tough gym days without feeling like you’ve been hit by a truck afterward. It’s basically your bro spotter for life.
Pro Tip: Perfect for athletes or busy professionals, but if you’re someone with an autoimmune condition, check with your doc first.
What It Is:
Technically not a “true” ginseng, but it’s an adaptogen that does a lot of the heavy lifting. Siberian ginseng is all about endurance and stamina.
the benefits:
- Improves physical performance and recovery.
- Reduces fatigue and boosts endurance.
- Enhances mental clarity during stress.
- Supports the immune system.
Who It’s For:
Athletes, fitness enthusiasts, or anyone needing a boost to keep up with a demanding schedule.
Who It’s Not For:
Avoid if you have an autoimmune condition or trouble sleeping, as it might be too stimulating.
What You’ll Feel:
You’ll notice more stamina and less drag during your workouts or busy days. It’s the herb equivalent of a power nap.
hoW to use it:
- Take daily for 6-8 weeks, then take a 1-2 week break (cycle basis).
- Best taken in the morning or before physical activity.
dosage:
- General use: 300-800 mg daily of standardized extract (0.8% eleutherosides).
- Endurance and recovery: Up to 1200 mg/day, divided into two doses.
Reputable Brands:
- Gaia Herbs Eleuthero Root – Organic and sustainably sourced, liquid extract for quick absorption.
- Solaray Eleuthero Root – Capsules, consistent potency, and non-GMO.
- Pure Encapsulations Eleuthero – High-quality, hypoallergenic, and trusted by professionals.
Why These Brands?
Gaia Herbs is great for those preferring liquid tinctures, while Solaray and Pure Encapsulations cater to capsule users seeking consistent, high-quality options.
Indian Ginseng (Ashwagandha): The Impostor Adaptogen
Okay, Ashwagandha isn’t a “ginseng” at all, but it’s earned its spot on the list because of its adaptogenic superstar status. You’re lying awake at night, your brain racing with every little thing you forgot to do today. Ashwagandha steps in like that calm friend who reminds you to chill. It won’t knock you out, but it’ll help you wind down and wake up feeling refreshed.
Pro Tip: Technically not a true ginseng, but it’s a fan favorite in the adaptogen world.
the benefits:
- Lowers cortisol levels to reduce stress.
- Improves sleep quality and supports relaxation.
- Enhances muscle recovery and strength.
- Balances hormones and supports thyroid function.
Who It’s For:
If you’re stressed out, struggling to sleep, or feel like your hormones are out of whack, Ashwagandha is your herb.
Who It’s Not For:
Avoid if you’re pregnant, breastfeeding, or on thyroid medications without consulting a doctor.
What You’ll Feel:
A noticeable reduction in stress and better sleep quality after a few weeks. It’s like a warm hug for your nervous system.
how to use it:
- Safe for long-term daily use (no cycling required).
- Take in the evening for sleep or morning for stress management.
dosage:
- General use: 300-600 mg daily of a standardized extract (5% withanolides).
- Stress reduction: 600 mg/day (split into two doses).
- Sleep improvement: 300 mg before bed.
Reputable Brands:
- KSM-66 by Sensoril Ashwagandha – Gold-standard extracts, clinically studied, and highly bioavailable.
- Thorne Ashwagandha – Known for its purity, third-party testing, and professional-grade supplements.
- Organic India Ashwagandha – USDA organic and ethically sourced.
Why These Brands?
KSM-66 and Sensoril extracts are clinically studied, making them highly reliable, while Thorne and Organic India focus on sourcing purity and bioavailability.
*Special note for those with adrenal insufficiency:
Taking ashwagandha can be beneficial for individuals with adrenal insufficiency, but with caution and proper monitoring.
Why Ashwagandha Might Help
- Adaptogenic Properties: Ashwagandha helps the body adapt to stress by modulating cortisol levels. For people with adrenal insufficiency, it may help balance low cortisol during stress by supporting the hypothalamic-pituitary-adrenal (HPA) axis.
- Energy Support: It’s known to improve energy levels, reduce fatigue, and enhance resilience, which can be helpful in managing the fatigue that comes with adrenal insufficiency.
- Stress Reduction: Ashwagandha can lower overall stress, reducing the load on the adrenal glands.
Potential Concerns
- Cortisol Modulation: Since adrenal insufficiency already involves low cortisol production, ashwagandha’s ability to lower cortisol levels may not always be appropriate for everyone in this category. It depends on the individual’s baseline cortisol levels and how their body responds.
- Autoimmune Conditions: If adrenal insufficiency is secondary to an autoimmune condition like Addison’s disease, there is some caution with adaptogens that modulate the immune system, as they may interact with the immune response.
Recommendations (not a doctor, not your doctor, so double check with your practitioner for your particular case)
- Start Low and Go Slow: If ashwagandha is considered, begin with a lower dose (150-300 mg/day) to monitor tolerance.
- Work with a Practitioner: It’s critical to have a healthcare provider involved, as adrenal insufficiency often requires precise monitoring of hormone levels and symptoms.
- Timing Matters: For adrenal insufficiency, taking ashwagandha in the evening may help support relaxation and recovery without risking overstimulation.
- Check Compatibility with Medications: Ashwagandha may interact with corticosteroid replacement therapies, so check with your doctor or pharmacist.
Alternatives to Consider
If ashwagandha feels risky or inappropriate, other adaptogens or nutrients may better support adrenal insufficiency, including:
- Rhodiola Rosea: Gentle adaptogen for energy and stress resilience without suppressing cortisol further.
- Vitamin C & B5: Both are essential for adrenal function. It’s basically gas for your adrenals.
- Licorice Root: Supports cortisol levels by slowing its breakdown, but only use with guidance to avoid issues like high blood pressure.
Conclusion: Ginseng – Your Natural Ally for Energy and Balance
Whether you’re looking to boost your energy, calm your mind, or support your overall wellness, there’s a type of ginseng that can help you on your journey. From the invigorating effects of Panax ginseng to the calming properties of American ginseng, these incredible herbs have something for everyone.
Remember, quality matters when it comes to supplements. I’ve made it easy for you to find trusted, high-quality ginseng products by curating my favorites in my Fullscript dispensary—all with a 10% discount to make your wellness journey a little easier. Click here to explore the collection!
Until next time, friends. Stay happy, stay healthy, and thank you for spending time with me today! 🙂
Britt Larson
IFBB Pro, Functional Health & Competitive Coaching
Stay Connected with Me
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Disclaimer
This blog is for informational purposes only and is not intended to diagnose, treat, or cure any condition. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking medications.