Ginseng: A Modern Interpretation of the "King of Qi Supplementation"

Ginseng (Panax ginseng) has been known since ancient times as the "King of Herbs," with its effects recorded in traditional Chinese medicine texts, including "greatly replenishing vital energy, restoring pulse and preventing collapse, and benefiting the spleen and lungs." In modern nutritional and pharmacological research, the active component of ginseng—ginsenosides—has become the focus of attention.

Ginsenosides possess various biological activities, such as antioxidant, immune regulation, blood sugar reduction, and neuroprotection. In cell experiments and animal models, ginseng has shown effects such as delaying fatigue, enhancing learning and memory, and alleviating anxiety and depression, even demonstrating potential auxiliary effects in some anti-tumor studies.

However, the results of human studies are inconsistent: some show that taking ginseng extract can improve cognition and mood, but the effects fluctuate with individual differences and dosage; other studies indicate that there is no significant enhancement of physical performance or stress reduction in the short term.

Additionally, the applicability of ginseng is limited by its "warming" nature. For individuals with a yang excess constitution or those suffering from heat-related illnesses, misusing ginseng may exacerbate dryness and heat, leading to symptoms such as dizziness, insomnia, and palpitations.

Therefore, from a scientific perspective, ginseng indeed has various active properties, but it should be used cautiously based on constitution, dosage, and processing methods. Blindly pursuing "Qi supplementation" may disrupt the body's regulatory rhythm.

Sea Cucumber: Collagen Accumulation or Trace Nutrient Treasure Trove?

Sea cucumber (Holothuroidea) is known as "sea ginseng," and its nourishing reputation is largely based on its "rich collagen" and "high protein, low fat" nutritional labels. The collagen content in the body wall of sea cucumbers can reach up to 70%, and its protein content exceeds that of meat. Its mild and non-heating properties make it particularly popular among the elderly for postoperative and postpartum recovery.

However, it is important to note that collagen, as a macromolecule protein, is ultimately broken down into amino acids for absorption in the human body and does not directly supplement skin or joints in its "collagen form." In simple terms, the collagen consumed does not transform into the collagen layer in the skin.

In contrast, the advantage of sea cucumber lies in its content of various trace elements such as selenium, zinc, calcium, as well as special components like ginsenosides and chondroitin sulfate. Among these, chondroitin sulfate has been confirmed by some studies to be beneficial for joint cartilage protection and anti-inflammatory repair, while ginsenosides may have anticoagulant and immune-regulating effects.

However, the processing of sea cucumbers is complex, and some commercially available products contain a large number of additives or sauces, and even mixed with gelatin to create "fake sea cucumbers." Their prices are also greatly influenced by supply and demand speculation.

The true health benefits come from the reasonable consumption of fresh sea cucumbers after proper cooking. As a source of protein, they can complement a diverse dietary structure, but they are not sufficient to support the myths of "beauty reversal" or "universal repair."

Bird's Nest: Consumption Misconceptions Beyond Sialic Acid

Bird's nest, a mixture of saliva and feathers secreted by the swiftlet, is dried to form "cup-shaped bird's nests." Traditionally, bird's nest is believed to "nourish yin, moisten dryness, and replenish qi," used for lung deficiency cough, physical weakness, and postpartum recovery.

Modern research focuses on the core component, sialic acid, also known as N-acetylneuraminic acid, which is widely present in human brain nerves and breast milk, and has potential value for nerve development and immune regulation. Some studies indicate that the sialic acid content in bird's nest is relatively high (about 10%) and may participate in body regulation through intestinal absorption.

However, the problem is that sialic acid is also widely present in other foods, such as dairy products and egg yolks, and its metabolic pathways in the body are complex, making its actual intake and effects far less magical than the name "golden nutrient" suggests.

Additionally, bird's nest is rich in glycoproteins, but the overall protein content is not high (about 30%-40%), which is far lower than that of soy products and lean meat. The smooth texture and low allergenicity of bird's nest indeed make it suitable for light supplementation for postpartum and postoperative recovery, but it offers no extra advantages for the general healthy population.

Furthermore, there is a significant difference in the quality of bird's nests, and issues such as adulteration, bleaching, and dyeing are not uncommon. High prices do not necessarily equate to high quality, and efficacy is not necessarily stronger with higher costs.

Bird's nest is suitable for "light supplementation" rather than "heavy therapy," and is more appropriate as a "seasonal tonic" rather than a long-term health product.

To Supplement or Not to Supplement: Constitution and Timing Are More Critical

Whether it is sea cucumber, ginseng, or bird's nest, their so-called "nourishing" effects often have a temporal and individual adaptability, and there is no universally applicable logic.

Taking ginseng as an example, it is suitable for those with "Qi deficiency and fatigue," but if used by someone with "excess fire and yin deficiency," it may have the opposite effect; sea cucumber is suitable for those with high protein supplementation needs, but if used by individuals with weak digestive function, it may cause bloating or absorption issues; bird's nest is suitable for slowly nurturing those who are physically weak after illness, but it offers very low "cost-effectiveness" for healthy adult males.

Furthermore, from a traditional Chinese medicine perspective, any supplement should emphasize "differentiated supplementation"—that is, adjustments should be made based on constitution, symptoms, and seasons, rather than a "fixed formula, uniform consumption."

Improper supplementation may even lead to "deficiency not receiving supplementation"—manifesting as thick and greasy tongue coating, gastrointestinal discomfort, dry mouth, and heat sensations.

Therefore, rather than pursuing "what to supplement," it is more scientific to first confirm "whether to supplement," starting from an assessment of constitution.

Has Modern Science Verified the "Supplementation Culture"?

In recent years, research on supplements such as ginseng, sea cucumber, and bird's nest has gradually increased. Although there are some positive conclusions, there are generally three common issues:

First, the research samples are mostly animal experiments or in vitro cell models, making it difficult to directly extrapolate to humans.

Second, the dosages often far exceed daily consumption levels; for example, the effective dosage of ginsenosides often requires taking dozens of times the extract to achieve.

Third, there is a lack of long-term, large-sample randomized controlled studies, making it difficult to eliminate psychological placebo or lifestyle interference factors.

From a nutritional perspective, bird's nest provides a small amount of high-quality protein and glycoproteins, sea cucumber is a low-fat protein source, and ginseng is a herbal component regulator. They do indeed have physiological effects in specific scenarios, but their roles cannot replace a balanced diet and healthy lifestyle.

It is important to be cautious when supplements are mythologized as tools for "reversing aging" or "preventing all diseases," as they often drift further away from science.

Case Reflection: When "Supplement Anxiety" Becomes a "Consumer Trap"

Ms. Zhang is a 60-year-old retired teacher who has been taking high-priced "ready-to-eat bird's nest" daily for nearly three years, believing it improves her complexion and skin hydration. However, during a health check, she found elevated fasting blood sugar and high uric acid levels. After analysis by a nutritionist, it was discovered that her daily intake of "ready-to-eat bird's nest" contained as much as 12% sugar, with total calories nearing that of a main meal, making long-term consumption essentially "sweet beverage with bird's nest."

Another case involves Mr. Li, who has chronic kidney disease and began frequently consuming sea cucumber for nourishment upon a friend's recommendation, leading to a spike in uric acid and fluctuations in kidney function. He was clearly advised by his doctor to "control high protein intake" and not to blindly supplement.

These cases remind us that when supplements are divorced from medical judgment and real-life situations, they can easily become "harmful to health."

"Supplementation" has never been a cost-free indulgence, but rather a rational choice that requires understanding the body's logic.