Supplement analysis backed by scientific evidence · PT · ES · DE · FR

← All supplements
Limited evidenceWeight management

Ashitaba

Ashitaba is a Japanese herb whose yellow sap chalcones (4-hydroxyderricin, xanthoangelol) have one small positive RCT for visceral fat. One 42-person industry-run trial is not a track record, and the general "longevity herb" marketing has no human support at all.

View on iHerb Ships to 180+ countries · welcome discount for new customers

What the science says

  • Reduces visceral fat Limited evidence

    A 12-week randomised, double-blind, placebo-controlled trial in 42 overweight adults (BMI 25 to under 30) gave 16 mg/day of ashitaba chalcone (10.1 mg 4-hydroxyderricin plus 5.9 mg xanthoangelol). CT-measured visceral fat area was significantly lower than placebo at 12 weeks and waist circumference at both 8 and 12 weeks (p<0.05). The sample was small, the effect sizes modest, and the study was run by the ingredient supplier — it needs independent replication before this counts as established.

  • Extends lifespan or induces autophagy Limited evidence

    The longevity claim comes from a 2019 paper showing the ashitaba flavonoid DMC induces autophagy and extends lifespan in yeast, worms and flies, plus cell work. Nothing in humans tests lifespan, healthspan or any autophagy marker, and the doses used in model organisms do not translate to a capsule.

  • Improves blood sugar and lipids Limited evidence

    Rodent studies report improved insulin sensitivity and lipid profiles with chalcone-rich extracts, but there is no adequately controlled human trial with glycaemic or lipid primary endpoints.

Dosage & safety

Studied doseThe one positive human trial used 16 mg/day of standardized ashitaba chalcone for 12 weeks. Whole-leaf powder products are typically sold at 1-3 g/day, which contains an unstated and usually much lower chalcone dose — leaf powder and standardized chalcone extract are not interchangeable.
SafetyToxicology assessments of ashitaba chalcone extract found no genotoxicity and a high no-observed-adverse-effect level in rodents; human trials at 16 mg/day for 12 weeks reported no notable adverse events. Ashitaba is an Apiaceae plant containing coumarins and furanocoumarins, so photosensitivity and cross-reactivity in people allergic to celery, carrot or angelica are plausible; the sap can irritate skin. Coumarin content raises a theoretical anticoagulant interaction — caution with warfarin. No data in pregnancy, breastfeeding or children, and no long-term human safety data beyond 12 weeks.

How to take it

TimingTiming does not matter.
With food?Either way.
Worth knowingOnly a label stating chalcone milligrams tells you what you are getting — leaf powder and standardized chalcone extract are different products.

Interactions

With medications

  • warfarin and other anticoagulants

    Ashitaba contains coumarins, which raises a plausible though undocumented additive effect. tell your prescriber before starting and watch for unusual bruising

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does ashitaba reduce belly fat?

Ashitaba has limited evidence for visceral fat: one 12-week trial in 42 overweight adults found 16 mg/day of ashitaba chalcone lowered CT-measured visceral fat and waist circumference versus placebo. The study was small, run by the ingredient supplier and not independently replicated.

Is ashitaba a longevity herb?

Ashitaba's longevity claim comes from a 2019 study showing one of its flavonoids extended lifespan in yeast, worms and flies (limited evidence). Nothing in humans has tested lifespan, healthspan or autophagy markers with ashitaba.

Is ashitaba leaf powder the same as ashitaba chalcone extract?

No: the positive ashitaba trial used 16 mg/day of standardized chalcone, while whole-leaf powders sold at 1-3 g/day contain an unstated and usually much lower chalcone dose. Only a label stating chalcone milligrams tells you what you are getting.

Is ashitaba safe?

Ashitaba chalcone caused no notable adverse events at 16 mg/day for 12 weeks, but there are no longer-term human safety data. It contains coumarins, so tell your prescriber if you take warfarin, and people allergic to celery, carrot or angelica may react to it.

Scientific references

Where to buy

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

Related in Weight management