Ashwagandha vs. Ginseng
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Herbal medicine has fascinated the world of science and nutrition in many ways.
Herbal extracts and botanicals from various parts of the world can provide many proven benefits for human health, including enhancing physical strength, improving metabolism, reducing anxiety, and promoting sexual health.
In this article we shall cover the following points:
- Phytotherapy
- Ashwagandha
- Ginseng
- What is best for you
Phytotherapy
Plants play an essential part in our lives as food sources, spices, delicacies and remedies. Modern phytotherapy differs from herbal medicine by employing scientific methodologies to identify and refine plant compounds with therapeutic benefits.
Herbalists or naturopathic doctors who practice phytotherapy rely on plant knowledge to treat various health conditions; this practice should not replace conventional medical therapies, however.
Medicinal Plants
As society becomes more concerned with potential side effects from prescription medicines, natural remedies derived from plants have grown increasingly popular.
Medicinal plants provide vitamins, essential amino acids, unsaturated fatty acids, minerals and food enzymes - as well as antiviral, antioxidant, anti-inflammatory and antibacterial compounds for use as medicinal remedies.
Medicinal plants have long been utilized throughout history and their uses documented by ancient Chinese and Egyptian papyrus writings as well as Indian and Ayurvedic traditional medical systems.
More modern processes, including bioassay-guided natural drug discovery and reverse pharmacognosy allow us to identify many phytochemicals with medicinal properties.
Medicinal plants can be utilized either whole, as preparations, or in their original state as flowers, fruits, leaves, roots, bark, twigs and stems.
Phytotherapists employ numerous approaches in understanding how plants affect human health - from science and tradition through indigenous perspectives and ethnobotany to anthropology sociology mythology philosophy spirituality spirituality.
All in an attempt to foster holistic wellness among their patients and communities. This practice is known as holistic view healing.
Botanical Extracts
Since ancient times, whole herbs have been utilized as natural alternatives to synthetic pharmaceuticals in medicine and cosmetics.
More recently, herbal extracts used as part of phytotherapy have grown in popularity as cost-effective, more potent, and safer treatment solutions for various urological diseases such as BPH, ED, LOH and male infertility.
Botanical extracts are concentrated, soluble mixtures made from botanical raw materials.
Their concentration can be gauged using their Plant to Extract ratio, which quantifies its relative strength relative to how much raw materials were consumed during its creation.
These ratios depend on the chemical composition of starting material, extraction solvent systems and manufacturing processes.
However, due to the unique chemical makeup and interactions of plants that vary according to extraction conditions, exact comparability cannot be assumed between extracts (known as phytoequivalence ).
More specific information such as starting raw material characteristics, extraction conditions and marker constituents would be required before any such conclusion can be drawn.
Phytotherapy Techniques
A phytotherapist recognizes the innate healing capacities of the human organism and seeks to support this process through diet, balancing activity and rest, herbal medicines or simply listening to patients describe their suffering.
Modern phytotherapy differs from herbalism, herbology or traditional medicine in that its foundation lies on scientific evidence rather than tradition or ethnic knowledge.
Historically, plant medicines were utilized as broad chemical mixtures that contained compounds other than their active or therapeutic ones - thus rendering the modern approach of phytotherapy unique from traditional medical approaches.
Botanical therapies may reduce nephrotoxicity caused by anticancer drugs by decreasing oxidative stress, DAMP production and inflammation processes, while increasing cell apoptosis.
They can also be used to mitigate chemotherapy side effects such as neutropenia and mucositis; however it should not replace conventional treatment and should only be undertaken under physician guidance.
Phytotherapy Products
Plants produce an array of chemical compounds for various uses, some of which contain therapeutic benefits.
When extracted and isolated, these become phytotherapeutic products - unlike synthetic drugs which may be manufactured versions of naturally occurring substances.
Phytotherapeutics are extracted and standardized directly from whole plant extracts.
Phytotherapeutics come in various forms, from liquids such as tinctures or capsules to pills and ointments you take or apply directly to your skin.
They can have various effects on your physiology, from altering cell activity to changing brain chemistry or stimulating appetite.
Ayurvedic Traditional Medical Systems
Ayurved traditional medical systems are founded on the philosophy that health and wellbeing rely on the balance between body, mind, spirit, environment, diet and environment.
Ayurved therapies may include diet changes, herbs massage exercise and yoga.
One of India's oldest whole body healing systems dating back over 5,000 years - unlike Western medicine it aims to prevent illness rather than treat specific disease symptoms or symptoms directly.
Ayurved is different than acupuncture, which involves inserting needles into specific pressure points of the body to relieve pain and balance energy, by offering alternative methods that utilize hands-on touch treatments, massage oils, powders, and herbs.
This also includes general relaxation such as breathing exercises, meditation practices, and yoga postures.
Ayurved practitioners use various combinations of therapies including hands-on touch treatments as well as use of massage oils, powders and herbs - as part of an Ayurved regimen.
Ayurvedic practitioners also practice breathing exercises as part of general relaxation practices and stress reduction practices including breathing exercises, meditation practices and yoga postures among others.
No standardized training requirements exist to become an ayurvedic therapist, with most practitioners only being trained in one aspect such as massage or herbal remedies.
Ayurveda can be traced back to India's ancient systems of philosophy, according to Britannica: vaisheshika - which holds that all things are composed of combinations of earth, water, fire and air - nyaya (school of logic) and samkhya (duality between body and soul).
A significant area for the use of herbs is improving physical health in men, especially their sexual health.
And, herbal remedies/botanical extracts are used throughout the clincial sphere, however, in some cases they can be sold within a proprietary blend of multiple substances making it diffcult to track the effectiveness or prevent unwanted reactions. [1]
You might already know the name of the two most notable herbs for men’s health – Ashwagandha and Ginseng.
The use of these two herbs dates back to around a couple of thousand years, with the former originating from India and the latter used in Chinese/Korean herbal medicine.
These herbs provide long-term benefits for male physical and sexual performance; however, according to modern literature, ashwagandha is associated with lesser risks.
Therefore, using ashwagandha could be a better option overall.
If you are a male trying to enhance your endurance and sexual health and are confused about which herb to go with, this is the right place to figure it out.
Ashwagandha
Ashwagandha’s use in Indian ayurvedic medicine dates back to around 3000 years.
Since then, people have been using it to treat various health conditions, primarily decreased sexual performance. [2]
Ashwagandha (Withania somnifera), also known as the ‘Indian Ginseng,’ is predominantly grown in India.
It is classified as an aphrodisiac herb, i.e., an herb used to enhance sexual desire, pleasure, and performance.
Although notable drug regulatory bodies like FDA haven’t authorized its use, research has shown promising results with non-existent side effects.
Ashwagandha and sexual performance
Ashwagandha promoting male reproductive health isn’t just a myth. Many studies have entitled ashwagandha as the male-reproductive-system-friendly herb. [3]
One study including 75 men eluded that five grams of ashwagandha daily increased sperm count, motility, and overall sexual performance.
These effects were related to better testosterone levels and other reproductive hormones.
Furthermore, the improved sexual hormones and reproduction were accredited to reduced oxidate stress and increased antioxidant levels in the body.
Considering some factors affecting male sexual health, stress is one of the top culprits. Intuitively, ashwagandha’s documented stress-relieving properties greatly help the male reproductive capacity.
Another study, including 60 men, concluded that treatment with ashwagandha reduced stress in the subjects, improved antioxidant levels, and enhanced the overall semen quality. [4]
Moreover, 14% of the subjects’ partners became pregnant. Ashwagandha indeed has the potential to improve your sexual strength.
Physical or Muscular strength
Certain clinical studies assessing the usefulness of ashwagandha have provided significant results.
In one 8-week study, the daily use of 500 mg ashwagandha increased the muscle mass while the subjects given placebo had no improvements.
The study concluded that the use of ashwagandha could provide significant improvements in muscle weakness, enhance speed and lower-limb muscular strength, as well as neuromuscular coordination. [5]
Various other studies have shown similar results and aim to assess these beneficial effects of ashwagandha on a more significant population.
Ashwagandha and Testosterone levels
Some of the effects described above might be due to the increased levels of testosterone (T) in the body. [6]
Testosterone promotes sperm production, muscle growth, and healthy libido (sexual drive) in men. [7]
Having decreased T levels will put you in an inactive state with reduced strength and sexual drive.
A clinical study of around 50 men showed a 15% increase in testosterone levels with ashwagandha intake.
Safety and side effects
Ashwagandha has little-to-no side effects and is safe for most people. Most people in various clinical studies experienced no adverse effects with its use. [8]
However, pregnant and breastfeeding women should consult their physicians before using ashwagandha.
Moreover, people with hyperthyroidism should always take advice from their healthcare provider before starting ashwagandha intake.
Ginseng
Ginseng is regarded as one of the king-of-herbs by many.
It comes from traditional Chinese medicine and has been used primarily for enhancing energy levels, muscular strength, sexual performance, and much more.
Multiple pieces of research have shown the beneficial effects of ginseng in countering fatigue, lethargy, and decreased sexual performance.
A systematic review of the literature indicates that ginseng has moderate effectiveness for treating these conditions.
The actions of ginseng appear to be similar to those of ashwagandha, i.e., reduced oxidative stress, decreased LDL (bad cholesterol), and increased antioxidants providing a healthy overall body. [9]
Ginseng and Sexual Performance
In traditional Chinese medicine, ginseng is used to treat sexual dysfunction and to improve sexual behavior.
Animal studies show a positive correlation between ginseng and libido and the performance of copulatory functions. These effects have also been confirmed by case-control research in humans.
Ginseng also improves the quality and quantity of sperm in healthy individuals, as well as those with treatment-related fertility issues.
Ginseng and Muscle
The findings of a 2022 study indicate that Panax Ginseng can increase muscle excitation (the ability to respond to a stimulus to pull or stretch the muscle), reduce perceived effort and accelerate muscle recovery in athletes who are well-trained.
Furthermore, the intake of ginseng by healthy adults who exercised has been shown to have positive effects on muscle damage.
It has a direct impact on fatigue, muscle regeneration and perception of effort.
Ginseng and Testosterone
A 2021 study demonstrated that six weeks of ginseng supplementation in conjunction with bodybuilding exercise does not seem to have an additional effect on the anabolic index or body composition.
However, it does appear to reduce T levels' response during acute resistance training.
Safety and side effects
Despite its extensive use, ginseng is associated with some side effects. The typical side-effect of ginseng is agitation (due to increased energy levels). [10]
Other side effects include hypertension, allergies, increased heart rate, etc.
Most of the side effects are related to excessive use of ginseng, which is relatively common amongst many people. [11]
This abuse could partially be attributed to considering ginseng an entirely safe drug for enhancing energy.
Lastly, specific populations should use it with caution in certain population groups similar to ashwagandha.
What is best for you?
Choosing between these two herbs could be a bit hard as they have similar benefits and effects on the male body.
Considering today’s stressful lifestyle, a herb that increases your energy levels while providing you with calmness would be a great option. Ashwagandha does this job very nicely, as shown by research.
Moreover, in a direct pharmacological comparison, ashwagandha was shown to have a better-growing effect on muscle mass than ginseng.
On the contrary, the use of ginseng might be beneficial for reducing fatigue and lethargy.
Still, it appears to have a lower safety index (more side effects) than ashwagandha. Using ginseng is associated with agitation or anxiety, and it is potentially not the best for improving relaxed energy levels.
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References:
- Falzon, C.C. and Balabanova, A. (2017). Phytotherapy. Primary Care: Clinics in Office Practice, [online] 44(2), pp.217–227. Available at: https://www.primarycare.theclinics.com/article/S0095-4543(17)30027-1/abstract.
- Dongre, S., Langade, D. and Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study. BioMed Research International, 2015, pp.1–9. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609357/
- Ahmad, M.K., Mahdi, A.A., Shukla, K.K., Islam, N., Rajender, S., Madhukar, D., Shankhwar, S.N. and Ahmad, S. (2010). Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertility and sterility, [online] 94(3), pp.989–96. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19501822.
- Ahmad MK, Mahdi AA, Shukla KK, et al. Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile males. Fertil Steril. 2010;94(3):989-996. doi:10.1016/j.fertnstert.2009.04.046
- Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MM. Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults. Int J Ayurveda Res. 2010;1(3):144-149. doi:10.4103/0974-7788.72485
- Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015;12:43. Published 2015 Nov 25. doi:10.1186/s12970-015-0104-9
- Ambiye VR, Langade D, Dongre S, Aptikar P, Kulkarni M, Dongre A. Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:571420. doi:10.1155/2013/571420
- Raut AA, Rege NN, Tadvi FM, et al. Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. J Ayurveda Integr Med. 2012;3(3):111-114. doi:10.4103/0975-9476.100168
- Grandhi, A., Mujumdar, A.M. and Patwardhan, B. (1994). A comparative pharmacological investigation of Ashwagandha and Ginseng. Journal of Ethnopharmacology, [online] 44(3), pp.131–135. Available at: https://www.sciencedirect.com/science/article/abs/pii/0378874194011192?via%3Dihub [Accessed 14 Mar. 2022].
- Siegel RK. Ginseng abuse syndrome. Problems with the panacea. JAMA. 1979;241(15):1614-1615. Available at: https://jamanetwork.com/journals/jama/article-abstract/364391
- Paik DJ, Lee CH. Review of cases of patient risk associated with ginseng abuse and misuse. J Ginseng Res. 2015;39(2):89-93. doi:10.1016/j.jgr.2014.11.005