- Ginkgo biloba benefits are mostly linked to improved circulation, which may support focus, mental fatigue, and overall cognitive function.
- Evidence is mixed for memory and dementia, and NCCIH notes a large trial found ginkgo did not prevent Alzheimer’s or dementia in older adults.
- Side effects are uncommon at recommended doses, but ginkgo can affect bleeding risk and may be unsafe during pregnancy; safety during breastfeeding is unclear.
Ginkgo biloba is a medicinal plant widely used in traditional Chinese medicine and valued for its flavonoids and terpenoids, which have antioxidant and anti-inflammatory effects. Many ginkgo biloba benefits are linked to improved blood circulation to the brain, heart, and peripheral tissues.
Among the most studied ginkgo biloba benefits are better mental performance, concentration, and memory support, especially in older adults. Improved cerebral blood flow may also help reduce mental fatigue and support cognitive function in people under physical or emotional stress.
Other ginkgo biloba benefits include support for eye health, heart function, blood pressure regulation, and mood balance. The plant is also associated with specific dosing recommendations, preparation methods, possible side effects, and safety considerations for certain groups.
Main uses
The main ginkgo biloba benefits include:
1. Improving mental performance and concentration
Ginkgo improves circulation within capillaries, which results in better oxygen perfusion throughout the body, including the brain. By increasing blood flow to the brain, it may enhance concentration and support better decision-making.
Because it also contains anti-inflammatory and antioxidant properties, ginkgo may also help reduce mental fatigue, particularly in people with demanding or active lifestyles.
2. Preventing memory loss
By improving blood flow to the brain and supporting cognitive function, ginkgo may help protect neurons from damage. This effect can help reduce memory loss and may be beneficial for older adults, particularly in lowering the risk of Alzheimer’s disease.
Many studies show that ginkgo, used as a complement to treatment, can result in better mental performance and socialization, even in those who already have Alzheimer's.
However, according to the National Center for Complementary and Integrative Health (NCCIH), a large clinical trial found 240 mg/day of ginkgo biloba did not reduce the development of dementia or Alzheimer’s disease in older adults.
3. Combating anxiety and depression
Ginkgo may help the body cope with elevated levels of cortisol and adrenaline, hormones that increase during times of stress. Because of this effect, people who experience anxiety may benefit from ginkgo biloba, as it can support the body’s ability to manage stress.
In addition, by affecting hormone balance, ginkgo may help reduce sudden mood changes, particularly in people experiencing premenstrual symptoms (PMS), which could lower the risk of developing depression.
4. Improving eye health
Because ginkgo can improve blood circulation and reduce free radicals, it may help protect delicate structures in the eye, such as the cornea, macula, and retina. It is sometimes used to help preserve vision in people with conditions like glaucoma or macular degeneration.
5. Regulating blood pressure
Ginkgo can cause mild vasodilation, or widening of the blood vessels, which may lower arterial pressure in both the vessels and the heart. As a result, people who take ginkgo may experience a slight drop in blood pressure, particularly those with a history of hypertension.
6. Improving heart health
In addition to lowering blood pressure, ginkgo may help prevent the formation of blood clots (thrombi). This can reduce pressure within the heart and improve its efficiency. By lowering the risk of clot formation, ginkgo may also reduce the likelihood of a heart attack.
7. Increasing libido
Ginkgo biloba may help boost libido by affecting hormonal balance and improving blood flow to the genital area. This effect can benefit men experiencing erectile dysfunction.
How to take
The way a supplement is prepared can vary depending on its intended benefit and the manufacturer. For that reason, it’s always best to follow the directions on the product label or consult a naturopath for guidance.
The typical dose of ginkgo biloba extract to enhance mental focus is 120 to 240 mg taken 1 to 4 hours before an activity requiring concentration, such as a test. When used as a daily supplement or for other therapeutic purposes, the usual dose is 40 to 120 mg taken three times per day.
Ginkgo supplements should ideally be taken with meals to allow for optimal absorption.
Ginkgo tea
Ginkgo tea can be easily prepared at home, but the amount of active compounds in the tea is difficult to determine. For this reason, it’s best to use ginkgo in supplement form whenever possible to ensure the correct therapeutic dose.
Ingredients
- 1 tablespoon of dried ginkgo biloba leaves;
- 1 cup of hot water.
How to prepare
Add the dried leaves to hot water and let them steep for 10 minutes. Strain the infusion through a mesh sieve, allow it to cool, and then drink.
Side effects
Side effects from ginkgo biloba are uncommon, especially when taken at the recommended dose. However, some people may experience headaches, skin reactions, nausea, heart palpitations, or low blood pressure.
Contraindications for use
Although ginkgo is generally considered safe, it should not be used by children under 12 years old or by individuals who have a high risk of bleeding or are currently experiencing active bleeding.
According to the National Center for Complementary and Integrative Health (NCCIH), ginkgo may be unsafe during pregnancy due to possible early labor or extra bleeding, and there is not enough reliable information to confirm safety during breastfeeding.