Ginkgo biloba, or maidenhair, is one of the oldest surviving trees and is native to China, Japan and Korea. Although the leaves and seeds of the tree have been used in traditional Chinese medicine for thousands of years, current research focuses on ginkgo extract, which is made from the fan-shaped leaves. Ginkgo supplements are associated with a number of health effects, most of which involve improvements to blood circulation and a potential antioxidant effect. Available as a tablet, capsule, liquid extract or as a tea infusion, ginkgo is typically taken by mouth.
There have been a number of studies evaluating Ginkgo’s potential health effects in areas such as cognitive decline and dementia, premenstrual syndrome and Raynaud’s disease. However, evidence to support some of these uses is limited.
Health benefits of Ginkgo biloba may include:
• Rich in protective antioxidant compounds
• Is anti-bacterial
• May be anti-inflammatory
• May improve circulation
• May improve brain function
• May alleviate depression
• May help with premenstrual syndrome
• May aid sexual dysfunction
• May improve the symptoms of Raynaud’s disease
• May alleviate breathing issues
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10 potential benefits of ginkgo biloba
1. Rich in protective antioxidant compounds
Ginkgo biloba leaves are rich in several plant compounds that have protective, antioxidant effects. These include polyphenols and flavonoids, including quercetin and gallic acid. Although growing conditions influence the concentration of these compounds, studies suggest potential therapeutic effects that may protect the body’s cells and tissues from the damage caused by a process called oxidation.
2. Is anti-bacterial
Results from a study investigating the anti-bacterial activity of extracts from Ginkgo biloba leaves showed significant activity against one or more of the examined bacteria, this included Staphylococcus aureus.
3. May be anti-inflammatory
Some human and animal studies suggest a potential anti-inflammatory role for Ginkgo. Although findings look promising, larger scale human trials are needed.
4. May improve blood circulation
Ginkgo’s ability to enhance blood flow is thought to explain many of its alleged health benefits. The mechanism for this may be the herb’s ability to increase levels of nitric oxide, a compound responsible for dilating blood vessels and promoting blood flow. However, more research is needed to fully comprehend Ginkgo’s method of action.
5. May improve brain function
Although popular as a supplement for brain health, not all of the potential brain benefits of Ginkgo are backed by robust evidence. One study reports beneficial effects in adults over 60 years, including improvements in memory, whilst a more recent study reports no positive effects for healthy younger individuals. Nevertheless, reports do suggest improvements in some aspects of cognitive function for those with dementia.
Currently, there is no established mechanism to explain how Ginkgo might improve brain function but it may be a combination of improved blood flow to the brain, reduced oxidative damage and an inhibition of the build-up of amyloid protein fragments that accumulate in the brains of those with Alzheimer’s.
6. May alleviate depression
Although the positive effects of Ginkgo on depression are encouraging, we need more information to understand how supplementation may be helpful. One 2018 study reported improvements in depression when combined with an antidepressant, and a second confirmed reductions in depressive symptoms in post-stroke patients, after 8 weeks of use. Those on prescribed anti-depressants should be aware that Ginkgo may interact with SSRIs (selective serotonin re-uptake inhibitor), potentially rendering them ineffective.
7. May help with premenstrual syndrome (PMS)
There are some suggestions that Ginkgo may help with both the physical and mental symptoms of PMS. One study of college students suggested a 23% reduction in PMS symptoms, when supplementing Ginkgo, however, further research is needed to fully examine how Ginkgo may be helping.
8. May aid sexual dysfunction
Given Ginkgo’s ability to increase nitric oxide and enhance blood flow it may help other conditions that are affected by poor circulation, such as sexual dysfunction. That said some trials suggest limited positive effects, with another reporting that neither short or long-term supplementation appeared to have beneficial effects for female sexual dysfunction.
9. May improve the symptoms of Raynaud’s disease
Raynaud’s disease is a common and painful condition caused by a lack of blood flow to the extremities. It is triggered by emotions and cold which causes the small blood vessels of the fingers and toes to over constrict causing colour changes, numbness and pain. Studies suggest Ginkgo may be effective at reducing the number of Raynaud’s attacks that sufferers experience in a week.
10. May alleviate breathing issues
There are some reports that Ginkgo may alleviate conditions like asthma and COPD (chronic obstructive pulmonary disorder), this is thought to be due to the anti-inflammatory properties of some of the herb’s active constituents. These compounds may reduce inflammation in the airways and increase lung capacity, a study exploring its use, alongside steroid medication, found those supplementing with Ginkgo had lower levels of inflammatory compounds present in their saliva.
Potential side effects of Ginkgo biloba
Ginkgo is generally well tolerated, although likely side effects include dizziness, heart palpitations, stomach upset, headache, allergic skin reactions and increased bruising.
Dosage
Dose depends on the outcome you are hoping to achieve, for example:
• To improve mental performance the recommendation is to take 120-240mg, one to four hours before a mentally challenging task;
• To maintain brain function recommendations suggest taking 40-120mg, three times per day;
• To alleviate Raynaud’s disease consider supplementing up to a maximum of 240mg per day, in three divided doses.
Ginkgo biloba should be taken with meals, up to a maximum daily dose of 240mg. Those who are pregnant, breastfeeding or on certain prescribed medications should not take Ginkgo biloba.
Overall, is ginkgo biloba safe?
Generally recognised as safe, ginkgo leaf extract when taken orally and in moderate amounts, has been used safely in studies lasting as long as 6 years. However, those on prescribed medication should be aware that Ginkgo may interact with certain meds, for example those on blood thinning medication may be at increased risk of bleeding and those on anti-epileptic medication may experience a lower seizure threshold. For these reasons it is important to consult with your GP, if you are on prescribed medication or have an existing health condition.
Those who are pregnant should not take Ginkgo biloba because it may induce labour or increase bleeding during delivery. Insufficient evidence is available to determine whether Ginkgo is safe during breast-feeding and is, therefore, best avoided. If you have scheduled surgery, you should stop supplementation at least 36 hours, and preferably earlier, prior to your procedure.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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