How To Use Ginseng For Weight Loss? Is It Truly A Weight Loss Wonder Herb?
Ginseng is a popular herbal supplement that has been used for centuries in traditional Chinese medicine. In recent years, it has gained attention for its potential weight loss benefits. Ginseng, which is derived from the root of the Panax ginseng plant, is touted for its ability to boost energy, reduce stress, and improve overall health….
Ginseng is a popular herbal supplement that has been used for centuries in traditional Chinese medicine. In recent years, it has gained attention for its potential weight loss benefits. Ginseng, which is derived from the root of the Panax ginseng plant, is touted for its ability to boost energy, reduce stress, and improve overall health. But can it also help with weight loss?
Does Ginseng Suppress Appetite?
One of the primary ways ginseng may aid in weight loss is by suppressing appetite. Several studies have found that ginseng can help regulate appetite-related hormones like leptin and ghrelin, which control feelings of fullness and hunger.
For example, a 2014 study published in the journal Nutrients found that overweight and obese individuals who took a ginseng supplement for 12 weeks experienced greater reductions in body weight, body mass index (BMI), and body fat percentage compared to those who took a placebo. The researchers attributed these effects to ginseng’s ability to decrease ghrelin levels and increase leptin levels, which led to reduced calorie intake.
Similarly, a 2013 study in the Journal of Ginseng Research revealed that Korean red ginseng extract helped suppress appetite and food intake in overweight adults. The participants who took the ginseng supplement felt fuller and ate less throughout the day.
What Happens When You Take Ginseng Everyday?
In addition to appetite suppression, taking ginseng daily may offer other weight loss benefits. Ginseng is rich in antioxidants and has anti-inflammatory properties, which can help reduce oxidative stress and inflammation in the body. Chronic inflammation is linked to weight gain and obesity, so ginseng’s anti-inflammatory effects may support healthy weight management.
Ginseng may also boost metabolism and fat burning. A 2014 study in the journal Nutrients found that participants who took a ginseng supplement for 12 weeks experienced an increase in resting energy expenditure, meaning they burned more calories at rest. The ginseng group also had greater reductions in abdominal fat compared to the placebo group.
Furthermore, ginseng may help regulate blood sugar levels. High blood sugar and insulin resistance are risk factors for obesity and type 2 diabetes. Research suggests ginseng can improve insulin sensitivity and help control blood glucose, which may in turn promote weight loss.
How To Use Ginseng For Weight Loss?
To leverage ginseng’s potential weight loss benefits, it’s important to use it properly. Here are some tips for incorporating ginseng into your weight loss regimen:
Choose the right type of ginseng. There are several species of ginseng, including American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng). Research suggests that Asian ginseng may be more effective for weight loss.
Take a standardized supplement. Look for ginseng supplements that are standardized to contain a specific amount of active compounds like ginsenosides. Typical dosages range from 200-1000 mg per day.
Time your dosage. For best results, take ginseng 30-60 minutes before meals. This can help curb your appetite and reduce calorie intake.
Combine this with a healthy diet and exercise. Ginseng should not be viewed as a magic weight loss pill. For optimal results, pair ginseng supplementation with a balanced, calorie-controlled diet and regular physical activity.
Be patient. It may take several weeks or even months to experience the full weight loss benefits of ginseng. Consistency is key.
How Long Does It Take To Feel the Benefits Of Ginseng?
The timeline for feeling the benefits of ginseng can vary from person to person. Some people may notice improvements in energy, focus, and appetite within a few days of starting supplementation. However, the weight loss effects tend to be more gradual.
Most studies suggest it takes at least 4-8 weeks of consistent ginseng use to start seeing meaningful changes in body weight and composition. In the previously mentioned 12-week study, the participants taking ginseng experienced significant reductions in body weight, BMI, and body fat percentage compared to the placebo group.
Keep in mind that individual results may depend on factors like your starting weight, diet, exercise routine, and overall health status. Some people may respond better to ginseng than others. It’s important to give the supplement adequate time to take effect before evaluating its efficacy.
Conclusion
Ginseng is a promising natural supplement for weight loss due to its ability to suppress appetite, boost metabolism, and regulate blood sugar. While more research is still needed, the available evidence suggests that adding ginseng to a healthy lifestyle can support sustainable weight management.
To use ginseng effectively for weight loss, choose a high-quality, standardized supplement and take it consistently before meals. Be patient and stick with it, as the weight loss benefits often take several weeks or months to become noticeable. Combine ginseng with a balanced, calorie-controlled diet and regular physical activity for the best results.
FAQs
A: Yes, ginseng is generally considered safe when used in appropriate dosages. However, some people may experience side effects like headaches, insomnia, or digestive issues. It’s important to talk to your doctor before starting any new supplement, especially if you have a medical condition or are taking medications.
A: Yes, ginseng can be taken long-term for weight loss support. Many studies have examined the effects of ginseng supplementation for 12 weeks or longer without any major safety concerns. As with any supplement, it’s a good idea to take periodic breaks to avoid potential side effects or dependency.
A: For optimal weight loss benefits, it’s recommended to take ginseng supplements 30-60 minutes before meals. This can help curb your appetite and reduce calorie intake. Some people also find ginseng to be energizing, so taking it in the morning or early afternoon may be preferable.
A: Yes, ginseng may interact with certain medications, including blood thinners, diabetes medications, and antidepressants. If you are taking any prescription drugs, be sure to talk to your doctor before adding ginseng or any other supplement to your regimen.
Elizabeth Brown
Elizabeth Brown is a registered and licensed dietitian with over 10 years of experience helping clients successfully achieve their weight loss and nutrition goals. She received her Master of Science in Nutrition from the University of Washington and completed her dietetic internship at Harborview Medical Center. Elizabeth specializes in bariatric patient care, working closely with bariatric surgery teams to provide pre- and post-operative nutrition counseling. She has supported hundreds of patients in preparing for weight loss surgery, adopting the required dietary changes, and making lifestyle adjustments for long-term success. She stays up-to-date on the latest research and best practices in bariatric surgery aftercare through her membership in the Obesity Society (TOS) and the Obesity Action Coalition (OAC). She is an avid speaker and educator, presenting regularly at local and national conferences on topics related to post-bariatric nutrition and weight maintenance.
