Can Panax Ginseng and Maca Improve Exercise Performance and Oxygen Uptake?

If you want to improve workout stamina, maintain energy during cardio, or feel less fatigued during exercise, you may have come across Panax ginseng and maca root. Both are plant-based ingredients commonly found in natural energy and vitality supplements. They are also discussed as adaptogens, although their effects and the strength of supporting research differ.

But can Panax ginseng and maca root actually improve exercise performance, increase VO₂ max, or help your body produce energy more efficiently?

The answer is more nuanced than supplement marketing often suggests. Some research offers promising signals, particularly for certain ginseng preparations and exercise endurance. However, the available evidence is limited, and neither ingredient has been conclusively shown to improve aerobic capacity in every population or with every formulation.

This guide explores the science behind Panax ginseng endurance, maca root for athletic performance, adaptogens for VO₂ max, and cellular energy production, including what these ingredients may offer and how to evaluate them realistically.

What Are Panax Ginseng and Maca Root?

Panax ginseng and maca root are traditional plant ingredients used for different purposes. Although they are often grouped together in vitality supplements, they are not interchangeable.

Panax ginseng: An herb studied for physical performance

Panax ginseng, also called Asian or Korean ginseng, is a plant whose roots contain bioactive compounds known as ginsenosides. These compounds are being investigated for their potential effects on physiological processes, including inflammation, glucose metabolism, and responses to physical stress.

Researchers have also explored whether ginseng supplementation could influence fatigue, exercise tolerance, and physical performance.

However, results vary across studies. Different products contain different ginsenoside profiles, extract concentrations, and doses. Evidence from one standardized ginseng preparation cannot automatically be applied to every supplement containing ginseng.

Learn more about the ingredient in our guide to Panax ginseng benefits, evidence, and how to use it.

Maca root: A traditional plant used for vitality

Maca, scientifically known as Lepidium meyenii, is a plant native to the Andes of Peru. Its root is traditionally consumed as food and used in supplements marketed for energy, vitality, and sexual well-being.

Maca contains several plant compounds and nutrients, but its composition varies depending on the preparation and processing method.

Interest in maca for athletic performance partly comes from a small human study involving trained male cyclists. Researchers observed an improvement in cycling time compared with baseline after supplementation, but the improvement was not statistically significant compared with placebo. This distinction matters because improvement over time does not necessarily mean the supplement caused it.

For more background, read our guide to maca root benefits and the evidence behind them.

What Is VO₂ Max, and Why Does It Matter for Exercise?

VO₂ max refers to the maximum rate at which your body can take in, transport, and use oxygen during intense exercise. It is commonly expressed in millilitres of oxygen per kilogram of body weight per minute, written as mL/kg/min.

It is one measure of aerobic fitness, particularly relevant to activities such as running, cycling, swimming, and other forms of sustained exercise.

Several systems contribute to VO₂ max:

• Lungs: Transfer oxygen from the air into the bloodstream.
• Heart and circulation: Deliver oxygen-rich blood to working muscles.
• Blood: Carries oxygen to tissues.
• Muscles: Use oxygen to support aerobic energy production.

VO₂ max is influenced by genetics, age, training history, health, and other factors. Structured aerobic exercise can improve aerobic fitness, although the extent of improvement varies between individuals.

A supplement that makes you feel more energetic does not necessarily increase your VO₂ max. Similarly, an ingredient that affects fatigue or a laboratory marker does not automatically improve race times or endurance.

These are related but distinct outcomes, and high-quality research needs to measure them separately.

Can Panax Ginseng Improve Exercise Endurance?

Research into Panax ginseng and athletic performance has produced mixed findings.

Some studies suggest that certain ginseng preparations may help with selected measures of exercise endurance. Other controlled trials have found no meaningful improvements in oxygen consumption, heart rate, or perceived exertion.

A 2022 systematic review and meta-analysis examined ginseng supplementation in athletes and physically active participants. It found no statistically significant overall effect on VO₂ max, perceived exertion, peak power output, or heart rate. A limited short-term effect was reported for vertical jump performance under a particular high-dose condition.

You can review the findings in the systematic review of ginseng supplementation and exercise performance.

Another exploratory review published in 2022 reported a potential improvement in time to exhaustion across a small number of studies involving Panax species or ginsenosides. However, the authors highlighted limitations involving study precision, possible publication bias, and the need for better trials.

Taken together, these findings suggest that ginseng may have potential for certain aspects of physical performance, but the evidence is not strong enough to establish it as a reliable endurance enhancer.

Does Panax ginseng increase VO₂ max?

At present, the evidence does not establish that ordinary Panax ginseng supplements reliably increase VO₂ max.

One important reason is that studies use different preparations and protocols. A standardized ginsenoside complex, a concentrated red ginseng product, and a general ginseng root powder are not necessarily equivalent.

Some individual trials have reported improvements in VO₂ max during supervised exercise programs, while broader analyses have not consistently confirmed an overall effect.

The practical takeaway: Panax ginseng is a promising research subject, not a proven substitute for aerobic training. If your goal is to improve oxygen uptake, consistent exercise and recovery remain more established approaches.

Can Maca Root Improve Athletic Performance?

Maca root is often promoted for physical stamina, daily energy, and exercise recovery. However, research specifically examining athletic performance in humans is limited.

One frequently discussed pilot study investigated maca supplementation in eight trained male cyclists. Participants completed a 40-kilometre cycling time trial after a supplementation period involving maca and placebo conditions.

Although performance improved compared with baseline following maca supplementation, the difference between maca and placebo after supplementation was not statistically significant. The study also reported an improvement in self-rated sexual desire, but that outcome does not demonstrate an improvement in aerobic fitness.

The study's very small sample means its findings should be treated as preliminary rather than definitive evidence.

What does the research mean for endurance athletes?

At present, there is insufficient evidence to conclude that maca reliably improves:

• VO₂ max or maximal oxygen uptake.
• Time to exhaustion during endurance exercise.
• Running or cycling performance across different populations.
• Oxygen delivery to working muscles.
• Recovery following demanding workouts.

Maca may still be of interest to people exploring plant-based vitality supplements, but claims about athletic performance should remain proportionate to the available evidence.

It is also important to distinguish traditional use and general wellness research from controlled trials measuring actual athletic outcomes.

Adaptogens and Cellular Energy: How Do They Work?

Adaptogens are commonly described as substances that may help the body respond to physical or psychological stress. The term is widely used in supplement marketing, but it does not mean that every ingredient marketed as an adaptogen has demonstrated benefits for exercise performance.

Panax ginseng and maca are often discussed in this context, although their evidence bases differ.

Understanding ATP production

Adenosine triphosphate, or ATP, is the molecule cells use to transfer energy for biological processes, including muscle contraction.

During exercise, the body continually regenerates ATP using several energy systems. These systems draw on stored phosphocreatine, carbohydrates, fats, and, depending on the activity, aerobic metabolism.

During sustained exercise, oxygen helps muscles generate ATP efficiently through mitochondrial processes.

Because ATP is central to exercise, supplements are sometimes marketed as supporting cellular energy or mitochondrial function. But a biological mechanism that sounds plausible does not prove that taking a particular herb increases ATP availability in human muscles or improves athletic results.

Could ginseng affect energy metabolism?

Researchers have investigated ginseng's effects on glucose metabolism, oxidative stress, and other biological pathways. These areas may help explain why the ingredient continues to attract interest in sports nutrition.

Nevertheless, changes in laboratory markers do not necessarily translate into better endurance. Evidence that a supplement directly improves mitochondrial energy production in a meaningful way for healthy athletes is not established simply by identifying its active compounds.

Does maca support cellular energy?

Maca contains a range of plant compounds, but there is not enough strong human evidence to conclude that supplementation directly increases ATP production or improves oxygen utilization during exercise.

Claims that maca enhances cellular energy should therefore be interpreted cautiously. Research into vitality, mood, or sexual well-being cannot independently establish a performance benefit.

Panax Ginseng vs. Maca Root for Exercise Performance

The best choice depends on what you want to investigate, but neither ingredient has been proven to improve every aspect of exercise performance.

Neither ingredient should be selected solely because a product claims to boost VO₂ max or maximize cellular energy. Look for human clinical evidence that matches the specific ingredient, extract, dose, and outcome being advertised.

What Matters More Than Supplements for Better Endurance?

If you want to improve stamina, your daily training and recovery habits are likely to have a more dependable impact than adding an unproven supplement.

1. Build aerobic fitness gradually

Regular aerobic exercise helps your body adapt to sustained physical effort. Depending on your starting fitness, activities might include brisk walking, cycling, swimming, or jogging.

Increase duration and intensity progressively rather than trying to push harder every session. Beginners and people returning after a break should start at a manageable level.

2. Eat enough to support your training

Exercise requires energy. Regular meals containing carbohydrates, protein, and healthy fats help support training and recovery.

Carbohydrates are particularly important for many forms of moderate-to-high-intensity exercise because they help replenish glycogen, a major fuel source for working muscles.

If you regularly feel unusually weak or exhausted during exercise, consider whether your overall food intake is sufficient for your activity level.

3. Stay hydrated

Fluid needs depend on exercise duration, temperature, humidity, and individual sweat losses. Dehydration can make exercise feel harder and impair performance, particularly in hot conditions.

Drink regularly throughout the day and pay attention to your needs during exercise. Longer or particularly sweaty sessions may require additional electrolytes.

4. Prioritize sleep and recovery

Your body needs recovery time to adapt to training. Consistently inadequate sleep may affect perceived effort, concentration, and exercise performance.

Maintain a regular sleep schedule and avoid increasing training volume faster than you can recover from it.

5. Track meaningful progress

Rather than relying only on how energetic you feel after taking a supplement, monitor measurable outcomes such as:

• Distance covered at a similar effort.
• Pace or cycling speed during a standardized session.
• Heart rate at a consistent submaximal workload.
• Perceived exertion during comparable workouts.
• Recovery between sessions.

A single workout cannot establish whether a supplement works. Consistent measurements over time provide a more useful picture, although they still cannot replace a properly controlled clinical trial.

For a broader explanation of physical performance and mental fatigue, see our guide to physical stamina versus mental endurance.

How to Choose a Ginseng or Maca Supplement

If you are considering a supplement for general vitality or as an addition to your exercise routine, evaluate the label carefully.

Check the exact ingredient. Panax ginseng, American ginseng, maca powder, and concentrated maca extracts are different preparations. Evidence for one should not automatically be applied to another.

Look at the extract information. A ratio such as 10:1 describes the amount of starting plant material used relative to the extract. It does not, by itself, establish potency or effectiveness.

Check standardization. A label stating the percentage of a marker compound provides more information about composition, but it does not prove that the product improves endurance or VO₂ max.

Avoid unsupported performance promises. Be cautious of products claiming guaranteed oxygen uptake improvements, rapid increases in stamina, or proven ATP boosts without relevant human clinical evidence.

Consider the complete formula. A combination supplement may contain several ingredients at different doses. Evidence about an individual herb cannot establish that the finished formula delivers the same effects.

For example, Vitalitas contains a combination of plant extracts and other ingredients intended for vitality support. Its ingredient list alone does not establish that the finished product improves athletic performance or VO₂ max. It should not be treated as a clinically validated sports performance formula without product-specific research.

Safety Considerations Before Using Adaptogens

Natural ingredients can still cause side effects or interact with medication.

Panax ginseng may cause insomnia and can affect blood glucose. It may also interact with certain medicines, including some blood-thinning or diabetes medications. People with chronic conditions or those taking prescription medicines should consult a healthcare professional before using it.

Maca is generally consumed as a food, but safety information for concentrated supplements and long-term use is more limited. People who are pregnant, breastfeeding, have hormone-sensitive conditions, or take regular medication should seek individualized advice before using concentrated preparations.

If you compete in organized sports, choose supplements carefully because product contamination and undeclared ingredients can create additional risks. Independent quality testing can reduce some of these risks, although it does not prove effectiveness.

Stop using a supplement and seek medical advice if you develop concerning symptoms.

Persistent fatigue, unusual breathlessness, dizziness, chest pain, or a sudden decline in exercise tolerance should not automatically be attributed to poor fitness or low energy. These symptoms may require medical assessment, and chest pain or severe breathlessness during exercise warrants urgent care.

Conclusion: Are Ginseng and Maca Worth Considering for Exercise Performance?

Panax ginseng and maca root are interesting plant ingredients, but their potential benefits should not be overstated.

Panax ginseng has been investigated in a range of exercise studies, with some promising results for selected outcomes. However, the overall evidence does not establish a consistent improvement in VO₂ max or endurance across users and preparations.

Maca root has a much smaller body of human research specifically focused on athletic performance. Its potential role in exercise stamina remains uncertain, and the available pilot evidence is not sufficient to support strong performance claims.

For now, the most reliable approach to improving aerobic capacity is consistent training, adequate nutrition, hydration, and recovery. Supplements may be a secondary consideration, but they should not replace these foundations or be purchased on the assumption that they will increase oxygen uptake.

The bottom line: Research into adaptogens and exercise performance is continuing, but promising mechanisms and early findings are not the same as proven results. Evaluate ingredients based on relevant human studies, realistic expectations, and safety rather than marketing claims.

Frequently Asked Questions

Can Panax ginseng increase VO₂ max?

Current evidence is mixed. Some individual studies have reported improvements in oxygen uptake during exercise programs, but systematic reviews have not consistently found an overall benefit. More high-quality research is needed.

Is maca root good for athletic performance?

Evidence remains limited. A pilot study involving eight male cyclists reported promising findings compared with baseline, but maca did not significantly outperform placebo in the post-supplementation comparison. Larger, well-designed trials are necessary.

Which is better for endurance, ginseng or maca?

Neither can currently be recommended as a reliably effective endurance supplement. Panax ginseng has been investigated more directly in exercise research, but the results are inconsistent. Maca has much less human evidence for athletic performance.

Do adaptogens increase ATP production?

It has not been established that Panax ginseng or maca supplementation meaningfully increases ATP production in human muscles in a way that reliably improves athletic performance. Mechanistic theories should not be confused with demonstrated clinical benefits.

How long does it take for ginseng or maca to improve stamina?

There is no established timeline for a dependable improvement in exercise performance. Studies use different preparations and durations, and positive findings from individual trials do not establish a universal response.

Can I take ginseng and maca together?

Some supplements combine these ingredients, but evidence that taking them together improves VO₂ max or endurance is insufficient. Consider total ingredient doses, potential interactions, and the purpose of the formula. Ask a healthcare professional if you take medication or have an ongoing health condition.

 

Sources and Further Reading

1. Khan N. et al. Dose-response and temporal ergogenic effects of ginseng supplementation in athletes and active participants: A systematic review and meta-analysis. PubMed
2. Stone M. et al. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. PubMed
3. Shergis J.L. et al. Panax ginseng in randomised controlled trials: A systematic review. PubMed