Ginseng in exercise training and injury recovery: Composition, mechanism of action, dosage recommendations, and safety analysis.

Ginseng (Panax ginseng) is a well-known adaptogen used in traditional medicine and has garnered attention as a functional ingredient in sports nutrition. This review synthesized the findings from various studies on the bioactive components of ginseng, focusing on ginsenosides and polysaccharides. Mechanisms for enhancing physical performance, including mitochondrial biogenesis, glycogen synthesis, lactate reduction, and antioxidant properties, were analyzed. Clinical evidence regarding effective dosages, safety, and potential side effects was also reviewed. Ginsenosides improved exercise performance by enhancing mitochondrial biogenesis through the AMP-activated protein kinase (AMPK)/peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1α) pathway, promoting glycogen synthesis, reducing lactate accumulation, and improving VO₂max and endurance. Polysaccharides exhibit potent antioxidant and immunomodulatory effects, and mitigate oxidative stress and fatigue. Clinical studies have indicated that daily supplementation with 200 to 400 mg of ginseng extract optimizes athletic performance, although individual responses may require tailored dosing. In addition, ginseng has anti-inflammatory effects, reduces muscle damage markers, and supports muscle recovery. Ginseng has the potential to be a multifunctional dietary supplement for athletes and active individuals, enhancing performance and recovery. Although generally safe within the recommended doses, caution is required regarding interactions with anticoagulants. Furthermore, well-designed clinical trials are essential to establish standardized guidelines for ginseng supplementation in sports nutrition.