Overview

Gingko is most widely used as a cognitive enhancer, especially by boomers seeking to prevent the mental decline that so often accompanies age. Highly revered for its ability to improve circulation and enhance memory, this herb may relieve some age-related mental challenges. If, on the other hand, you need to improve focus, concentration, and mental alertness in the gym or on the field, this "smart herb" may be worth trying.

Usage

Amount: Most research studies use 40 to 80 mg of Ginkgo biloba extract 3 times per day. Therapeutic amounts range up to 200 mg 3 times daily for age-related cognitive disorders (memory loss) and Alzheimer's disease.

Note: A standardized form of ginkgo of 24% glycosides and 6% terpene lactones (more commonly referred to as a 24/6 form) is preferable.

Timing: Some experts suggest taking one dose 30 to 60 minutes before working out to help improve focus and alertness, although regular use of this herb is needed to realize this effect.

Important note: Ginkgo may need to be taken for six to eight weeks before benefits are apparent.

While gingko is most widely known for its cognitive benefits for seniors, its array of potential benefits aren't just for people who have celebrated their 50th birthdays, and it isn't reserved for just lowered mental acuity either. In fact, this ancient plant has some effects athletes may find interesting, especially its ability to increase focus and alertness in the gym or on the field and its potential to boost intensity and mind-muscle connections. It has even been used for centuries as a natural sexual enhancer.

Questions and Answers

Q.	What does the research on ginkgo show?
A.	No need to forget where you put those car keys anymore. Recent research shows there is now a solution to age-related cognitive decline, and it's called ginkgo. Ginkgo biloba is actually the world's oldest living tree species, so fighting aging is a natural for this plant. The leaves from this tree, extensively used in Traditional Chinese Medicine and in Europe, have been shown to increase blood flow to the brain and protect brain cells from damage—all of which means you feel smarter and more focused. There's a reason it's flying off the shelves: it works!
Q.	Could any other supplements make ginkgo even more effective?
A.	Ginkgo is often used in combination with other herbs that increase circulation, such as butcher's broom, cinnamon bark, prickly ash bark, ginger, and cayenne. Ginkgo has also been reported to work more effectively when combined with other cognitive-enhancing nutrients, e.g., L-tyrosine, 5-HTP, kava kava, and St. John's wort.
Q.	What's the most common amount of ginkgo used to achieve optimal results?
A.	First of all, you want to find a standardized extract containing 24% ginkgo flavonglycosides (heterosides) and 6% terpene (more commonly referred to as a 24/6 form) and take a dose of about 40 mg 3 times a day. Or if you're looking for a greater boost, you can ramp it up to 80 mg 3 times a day since studies support that amount as well. Also, you'll need to take it for at least six weeks to really notice a difference.
Q.	Can too much ginkgo cause any side effects—is it safe?
A.	There are no reports of significant adverse reactions when ginkgo is used at the recommended dosage. Very infrequently (less than 0.5% of users), people experience mild gastric upset and headaches. Extremely large amounts, over 600 mg per day, may cause diarrhea or vomiting. If you have a history of atherosclerosis, poor blood flow to the brain, or are elderly, start with a lower dose of the extract and build up to the recommended amount over a period of a few weeks. Gingko has also been shown to thin the blood, much like aspirin, and should probably be avoided by people using blood-thinning medications.
Q.	Can I get the same effects of ginkgo by eating regular ginkgo-containing whole foods?
A.	There are no ginkgo-containing whole foods except ginkgo, and the leaves aren't all that tasty. However, you'll often see Asians gathering the fallen fruit from the ginkgo tree for consumption. It smells like vomit (seriously!), but they still eat it.

Safety Information

Safety:
Extremely large amounts, over 600 mg per day, may cause diarrhea or vomiting.

If you are using or considering using prescription drugs, please consult with your health practitioner about possible contraindications with this herb.

Known drug interactions:
Gingko may thin the blood, much like aspirin, and should not be used by people using blood-thinning medications.

Toxicity:
None known.

Bans and Restrictions:
None reported.

References

Cohen, A.J., and Bartlik, B., "Ginkgo biloba for Antidepressant-Induced Sexual Dysfunction," J Sex Marital Ther 24.2 (1998) : 139-43.

DeFeudis, F., "Ginkgo biloba Extract (EGb 761)," Pharmacological Activities and Clinical Applications (Elsevier, Paris, 1991).

Halama, P., et al., "Disorders of Brain Performance of Vascular Origin. Randomized Double-Blind Study of the Effectiveness of Gingko biloba Extract," Fortschr Med 106.19 (1988) : 408-12.

Itil, T.M., et al., "Central Nervous System Effects of Ginkgo biloba, a Plant Extract," Am J Ther 3.1 (1996) : 63-73.

Maurer, K., et al., "Clinical Efficacy of Ginkgo biloba Special Extract EGb 761 in Dementia of the Alzheimer Type," J Psychiatr Res 31.6 (1997) : 645-55.

Warot, D., et al., "Comparative Effects of Ginkgo biloba Extracts on Psychomotor Performances and Memory in Healthy Subjects," Therapie 46.1 (1991) : 33-6.