Ginseng & Exercise: Boost Strength in Older Adults?

study PMID: 40496046

Quick Summary: Research suggests that a combination of ginseng berry extract and whey protein, along with exercise, may help older adults improve muscle strength and physical performance. This study looked at how this combination affected Korean adults aged 60 and over.

Can Ginseng Help Build Muscle?

This study found that a mix of ginseng berry extract and whey protein, taken with regular exercise, helped older adults gain strength and move better. Participants showed improvements in handgrip strength, how quickly they could stand up from a chair, and walking speed.

Study Details

Who was studied: Healthy Korean adults aged 60 and older.

How long: The study lasted for 12 weeks (about 3 months).

What they took: Participants took a mix of low-molecular-weight whey protein hydrolysate and ginseng berry extract daily, along with a resistance exercise program three times a week.

What This Means For You

If you're an older adult, this research suggests that combining exercise with certain supplements might help you stay strong and active.

Focus on Exercise: Regular resistance training (like lifting weights or using resistance bands) is key.

Consider Supplements (with caution): Talk to your doctor about whether a combination of whey protein and ginseng berry extract might be right for you. Remember, the study used a specific mix, and results may vary.

Don't Expect Miracles: Supplements are meant to support exercise, not replace it.

Study Limitations

It's important to keep these things in mind:

It's a Combination: The study used a mix of ingredients, so we don't know if ginseng alone would have the same effect.

Specific Group: The study only included healthy Korean adults, so the results might not be the same for everyone.

Short-Term Study: The study was only 3 months long, so we don't know the long-term effects.

Dosage Unknown: The exact amount of ginseng used wasn't specified, making it hard to replicate the study.

Key Findings

The 12-week intervention combining low-molecular-weight whey protein hydrolysate (LMWPH) and ginseng berry extract (GBE) with resistance exercise significantly improved muscle strength and physical performance in healthy Korean adults aged ≥60 years, compared to placebo plus exercise. Statistically significant enhancements were observed in handgrip strength, 30-second chair stand test performance, and 4-meter gait speed (all p<0.05). The study concluded that this specific nutritional combination, when paired with resistance training, may help mitigate age-related declines in physical function, though effects were not isolated to GBE alone.

Study Design

This was a randomized, double-blind, placebo-controlled trial (RCT) conducted over 12 weeks. Participants were healthy Korean adults aged 60 years or older. The sample size was not specified in the provided summary, but standard RCT methodology was employed with participants randomized to either the intervention group (receiving LMWPH + GBE + resistance exercise) or a control group (placebo + identical resistance exercise). Physical performance metrics were assessed at baseline and post-intervention.

Dosage & Administration

The intervention involved a proprietary mixture of LMWPH and GBE, administered orally. Specific doses of each component (e.g., mg/day of GBE) were not detailed in the provided study summary. Supplements were taken daily alongside a standardized resistance exercise program performed three times weekly under supervision. The placebo group received an inert substance matched for appearance and taste.

Results & Efficacy

The LMWPH+GBE group demonstrated statistically significant improvements versus placebo in:
- Handgrip strength (p<0.05)
- 30-second chair stand repetitions (p<0.05)
- 4-meter gait speed (p<0.05)
Quantitative effect sizes and confidence intervals were not provided in the summary. Results indicate the combination therapy enhanced functional outcomes beyond exercise alone, but the individual contribution of GBE could not be determined due to the multi-component formulation.

Limitations

Key limitations include:
1. Lack of isolated GBE assessment: Effects cannot be attributed solely to ginseng berry extract, as LMWPH was co-administered.
2. Demographic specificity: Participants were exclusively healthy Korean older adults, limiting generalizability to other ethnicities, health statuses, or younger populations.
3. Short duration: A 12-week timeframe may not capture long-term efficacy or safety.
4. Unspecified dosing: Absence of exact GBE/LMWPH doses hinders replication. Future studies should isolate GBE effects and include diverse populations.

Clinical Relevance

For supplement users, this study suggests that a combination of LMWPH and GBE, taken alongside structured resistance exercise, may support muscle strength and mobility in older adults. However, it does not establish GBE as a standalone solution. Practical implications include:
- Older adults should prioritize resistance exercise as the foundation for maintaining physical function.
- Nutritional support (e.g., protein + botanicals like GBE) may provide additive benefits but requires professional guidance.
- Consumers should note that commercial products mirroring this formulation would need identical dosing and exercise adherence to potentially replicate results. Ginseng berry extract alone is unlikely to yield comparable outcomes based on this trial design.