← All supplements
Limited evidenceGut health

Atractylodes (Bai Zhu)

Bai zhu is one of the most-used herbs in Chinese digestive formulas but is almost never tested on its own. The available evidence concerns multi-herb formulas that contain it, plus animal work.

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.

What the science says

  • Functional dyspepsia Limited evidence

    A network meta-analysis of placebo-controlled randomized trials of herbal medicines for functional dyspepsia found benefit for several formulas, many of which contain Atractylodes. The contribution of the single herb cannot be separated out.

  • Effects on the gut in preclinical models Limited evidence

    Reviews of Atractylodes polysaccharides describe effects on intestinal barrier function and inflammation in animal and cell models. A systematic review of the genus likewise finds the pharmacology documented preclinically, with no trial of the isolated herb in people.

Dosage & safety

Studied doseTraditional decoctions use 6–12 g of dried rhizome daily, almost always inside a formula. Single-herb capsules typically supply 500 mg and have not been studied.
SafetyGenerally regarded as mild, with occasional dry mouth and nausea. Safety data in pregnancy are inadequate despite traditional use, and product quality varies because several Atractylodes species are sold interchangeably.

How to take it

TimingTiming does not matter.
With food?With food if the herb unsettles your stomach, otherwise it makes no difference.
Worth knowingIt is almost never used alone traditionally, so single-herb capsules carry no trial evidence at all.

Frequently asked questions

Does atractylodes (bai zhu) help indigestion?

The evidence is limited: herbal formulas containing atractylodes showed benefit for functional dyspepsia in a network meta-analysis, but the contribution of the single herb cannot be separated out. Bai zhu alone has never been tested in people.

How much atractylodes should I take?

Traditional decoctions use 6–12 g of dried atractylodes rhizome daily, almost always inside a formula. Single-herb capsules typically supply 500 mg and have not been studied.

Is atractylodes safe?

Atractylodes is generally regarded as mild, with occasional dry mouth and nausea. Safety data in pregnancy are inadequate, and product quality varies because several Atractylodes species are sold interchangeably.

Scientific references

Related in Gut health

Herbal medicines: what the evidence says (335)