Panax ginseng (Korean/Asian ginseng)

Panax ginseng is a slow-growing root prized in East Asian medicine as a warming tonic ("qi" builder). Its main actives are triterpenoid saponins called ginsenosides; the widely studied G115 extract is standardised to about 4% ginsenosides.

Ginsenosides act on many systems at once — modulating the HPA/stress axis, nitric oxide and neurotransmitters, with antioxidant and immune-modulating effects. This broad, multi-target action is why ginseng behaves as a general anti-fatigue tonic rather than hitting a single pathway. It has also been studied for blood-sugar regulation and immune resistance.

A meta-analysis of 12 randomised trials found ginseng produced a small but significant reduction in fatigue, while not improving raw physical performance.¹ In healthy adults, a single 200 mg dose of G115 improved performance on a demanding subtraction task and reduced subjective mental fatigue (a higher 400 mg dose did less).² Cognitive and immune findings are mixed. Honest read: a mild, real tonic effect — not dramatic.

200–400 mg/day of a standardised extract (e.g. G115, ~4% ginsenosides), or about 1–2 g/day of dried root; take in the morning. Many people cycle it (for example a few weeks on, then a break).

Usually well tolerated; overstimulation, insomnia, headache or blood-pressure changes can occur. It can lower blood glucose (caution with diabetes medication) and may interact with warfarin, MAOIs and stimulants. Avoid in pregnancy. Best for people with fatigue or wanting a mild energy/mental-tonic; less suited to those who already feel "wired" or have uncontrolled high blood pressure.