Supplement analysis backed by scientific evidence · PT

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Moderate evidenceHeart & metabolic

Jiaogulan

Jiaogulan (Gynostemma pentaphyllum) is the best-supported herb in this group: multiple small RCTs show modest improvements in blood lipids and blood glucose, likely via AMPK activation. Effects are real but small, and the performance and "herb of immortality" marketing runs well ahead of the data.

What the science says

  • Modestly improves blood lipids Moderate evidence

    A systematic review of randomized trials in dyslipidemia found Gynostemma extract reduced total cholesterol, triglycerides and LDL versus control, with a separate meta-analysis reporting triglyceride reductions in the range of roughly 0.3-0.5 mmol/L. Trials were small (typically 40-120 participants), mostly Chinese, ran 8-16 weeks, and varied in extract type — so the direction is consistent but the effect size should be treated as an upper estimate.

  • Reduces fatigue and modestly improves exercise capacity in small trials Limited evidence

    A double-blind placebo-controlled trial of a gypenoside L-enriched extract found improvements in subjective fatigue scores and some physical performance measures over 8 weeks. A separate crossover study in healthy men reported changes in mitochondrial respiration and AMPK signaling with improved exercise performance. Both are small single-site studies with different extracts; this is a promising signal, not an established ergogenic effect.

  • Blood glucose effects exist but are modest and mostly in people who already have dysglycemia Limited evidence

    Small trials in type 2 diabetes report fasting glucose and HbA1c reductions when Gynostemma tea or extract is added to standard care, with HbA1c drops typically under 1 percentage point. Sample sizes are under 100 and blinding quality is inconsistent. There is no evidence of glucose benefit in metabolically healthy people.

Dosage & safety

Studied doseTrials commonly use 3-6 g/day of dried leaf as tea, or 200-450 mg/day of a standardized gypenoside extract; the fatigue trial used a gypenoside L-enriched extract at 450 mg/day for 8 weeks, and dyslipidemia trials cluster around 6-10 g/day of leaf equivalent. Commercial capsules are often 450 mg of an unspecified extract, so gypenoside content — the thing that matters — is usually undisclosed.
SafetyWell tolerated in trials; the most reported side effects are nausea and loose stools, usually at higher tea doses. Because it lowers glucose and lipids, additive effects with metformin, sulfonylureas, insulin and statins are plausible — monitor if combining. Some in vitro antiplatelet activity means caution with anticoagulants. Not enough data in pregnancy or breastfeeding; avoid. Immunomodulatory effects are reported in animal work, so caution with immunosuppressant therapy. Unlike some "immortality herbs," no hepatotoxicity signal has emerged.

Scientific references

Where to buy

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