Herbal supplement that can improve attention, memory, and mood.

    Which herbal supplement has been shown to improve attention, memory, and mood?  The name of this supplement is Panax Ginseng. This supplement has been used in Korea and China for centuries as a herbal medicine to maintain physical vitality. Panax ginseng is also among the most researched species of ginseng and herbal supplement. In the nootropic space, Panax ginseng is put in tons of formulas and even in some pre-workout supplements. This is because research has shown that Panax ginseng can improve attention, memory, and mood. Anecdotal data from people who use Panax ginseng say they feel more alert after taking it. Whether this is a placebo or not, you may just have to find out for yourself!

    What does the research say?  A study done in 2005 by Lancaster University shows that single-dose administration of ginseng can improve mood and cognitive performance in a time-dependent manner.  In this study, 30 healthy young adults were given 400mg of ginseng matched with a placebo group. Cognitive tests were done 90 minutes after ingestion. The ginseng(400mg) group showed an improvement in the speed of attention. Basically meaning they were able to focus on particular tasks faster than the placebo group. A 2010 study showed that ingestion of 400mg of ginseng improved calmness and mental arithmetic. Another study done in 2010 shows that ginseng showed significant improvements in working memory, reaction time, and calmness. In this study, varying doses of ginseng were given, from 100-400mg. All doses showed improvements in cognition, but the 200-400mg dose range showed the most improvements. Furthermore, studies from 2005 and 2006 showed that ginseng administration reduced mental fatigue during sustained mental effort. 

  

    How does Panax ginseng work? The exact mechanism of action of Panax ginseng is unknown, but scientists do have some ideas about how it works. One of the main benefits of ginseng is that it causes vascular endothelial cells to produce more nitric oxide. Nitric oxide(NO) dilates blood vessels allowing for more blood flow. Through this mechanism, ginseng lowers blood pressure, but we aren't worried about blood pressure. We are worried about the brain. This NO boosting effect ginseng offers allows for more blood flow in the brain. Ginsenosides found within the ginseng may allow for an increase in choline uptake, acetylcholine release, and monoamine metabolism. Ginsenosides are natural steroid glycosides and triterpene saponins found in ginseng. By allowing for an increase in choline uptake the cells in our brain and body will be able to produce more acetylcholine. Basically, our cells will have more choline in the "tank" to pair with acetate to make acetylcholine. Now that the acetylcholine is made ginsenosides will allow for an increased release of acetylcholine, this molecule is responsible for firing the neurons and muscle cells in your body. With faster-firing neurons, you can be more alert and focused on particular tasks. This also may implicate that we can pair ginseng with a choline donor to further improve cognition. Ginseng is also thought to increase monoamine metabolism if this is true this may be the mechanism by which ginseng produces a calming feeling. Through the upregulation of monoamine metabolism, we can see increases in serotonin, norepinephrine, and dopamine.  One of the most popular theories of depression is the monoamine theory, this theory states that the loss of monoamines is one of the reasons for depression. Furthermore, the ginsenosides found within ginseng are known to be anti-inflammatory, this will allow for the destruction of reactive oxygen species in the brain possibly leading to better cognition. 

    How can I apply this? Just like any other supplement, I do not suggest taking it year-round. Also just because a supplement benefits one person does not mean it will benefit everybody. So how do I go about supplementing ginseng? First, find out if it works for you! Try it out at different doses anywhere from 100 to upwards of 800mg. Now that you know whether it works for you or not let's put it to use! If you want to use it daily I'd suggest using a lower dose such as 200-400mg a day. Anywhere from 30-90 minutes before cognitive work, you can just take it in the morning before you head to school or work. If you're using this on a daily basis I'd suggest using it for 2-3 weeks, then taking a 1-2 week break in between weeks of usage. This will maximize the benefits of ginseng by allowing your body to be sensitive to it and just give your body a break from the supplement. Just like any supplement you want to use it in a cyclic pattern. Unless you're taking a vitamin that you're deficient in, then take that every day. If you want to use ginseng acutely and not on a daily basis you can increase the dose to 800mg. Personally, I have taken upwards of two grams and I did not deal with any negative side effects. There is definitely a point of diminishing returns I did not feel any more "enhanced' at 2 grams than I did at a dose of 600mg. This is just anecdotal evidence, not actual scientific evidence.  There are many companies that put this in their nootropic formulas and pre-workouts, so why not just go buy some ginseng extract yourself and see what it has to offer.

    Can I pair ginseng with other supplements? Of course, you can! Feel free to experiment as much as you please. I found it interesting that ginseng may increase choline intake, acetylcholine release, and monoamine metabolism. So I decided to stack ginseng with alpha gpc before cognitive tasks. Anecdotally I found that pairing these together enhanced my cognition more than just alpha gpc on its own. There are tons of things you can stack ginseng with. Now that you know a little more about ginseng and its mechanisms feel free to experiment.