Performance In A Pill? Energize Yourself With Eleuthero
- By Mario Fraioli
- Published Jun. 17, 2011
- Updated Mar. 15, 2012 at 5:10 PM UTC
Eleuthero (in its supplement form) is used to combat the effect of physical and mental stress and to boost physical and mental energy levels.
Written by: Shawn Talbott, Ph.D.
Eleuthero is the commonly used nickname for Siberian ginseng (Eleutherococcus senticosus). Other names include Siberian Ginseng and Ciwujia. Medicinal preparations are made from the roots of the plants.
Siberian “ginseng” (actually not a “true” ginseng because it is a member of a different plant family) was found by Soviet researchers to be an excellent tonic to enhance athletic performance as well as to strengthen the body during times of stress. Modern herbalists consider Siberian ginseng to be a “stimulating” adaptogen. Several other “ginsengs” are used as adaptogenic tonics throughout the world; among them are Panax quinquefolium (also known as American ginseng), Ashwagandha, sometimes called Indian ginseng, (although also not a true ginseng), and Eurycoma longifolia (also called Malaysian ginseng). Like other adaptogenic herbs, eleuthero is used to combat the effect of physical and mental stress and to boost physical and mental energy levels. Typical claims found for eleuthero supplements include:
Scientific Support
Over a period of several decades, German and Soviet researchers have studied the effects of various ginseng and eleuthero extracts, on the performance of athletes. One study found that highly trained male athletes showed an increase in their maximum oxygen uptake (compared to the placebo group) as well as a statistically significant improvement in recovery time and lower serum lactate values. Other studies in various groups of young athletes have shown similar extracts to provide statistically significant improvements in performance measures such as forced vital capacity (lung capacity) and maximum breathing capacity as compared to the placebo groups. Unfortunately, there are also a number of “no effect” studies on ginseng and eleuthero extracts. For every study showing a positive benefit in terms of energy levels and/or physical or mental performance, there is another study showing no benefits. Part of the discrepancy in results from well-controlled studies may have to do with differences between the ginseng/eleuthero extracts used in various studies (non-standardized and low-potency extracts with unknown quantities of active components tend to show no effect, while standardized high-potency extracts containing known amounts of eleutherosides tend to have greater effects).
A recent study in the Chinese Journal of Physiology (2010) found Eleuthero extract (800mg/day for 8 weeks) to improve cycling performance, including a 3% improvement in both VO2max and fat-burning capacity. Interestingly, subjects were able to maintain an increased workload (as measured by heart rate) at a lower perceived exertion during supplementation with Eleuthero – suggesting an improvement in your ability to “go hard” during prolonged exercise.
Pages: 1 2FILED UNDER: Nutrition TAGS: Eleuthero / fat-burning capacity / mental stress / physical stress / prime / Siberian ginseng / Supplements / VO2 Max
Mario Fraioli
Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.