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

← All supplements
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.

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

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.

How to take it

TimingTiming does not matter; the tea is traditionally drunk across the day.
With food?Either way; with food if higher tea doses cause nausea or loose stools.
Worth knowingLook for a stated gypenoside content — a "450 mg extract" with no standardisation tells you nothing about the dose you are actually taking.

Interactions

With medications

  • insulin, metformin and sulfonylureas

    Jiaogulan lowers blood glucose, which can add to treatment. monitor glucose more closely when starting

  • statins and other lipid-lowering drugs

    It lowers lipids itself, so effects may add — no danger is expected, but the numbers may shift. tell your prescriber and keep to scheduled lipid panels

  • anticoagulants and antiplatelet drugs

    Antiplatelet activity in vitro means a theoretical bleeding risk. be cautious and mention it before surgery

  • immunosuppressants

    Immunomodulatory effects are reported in animal work. avoid if you are on immunosuppressant therapy

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

Frequently asked questions

Does jiaogulan lower cholesterol?

Jiaogulan (Gynostemma pentaphyllum) has moderate evidence for modestly lowering total cholesterol, triglycerides and LDL, with a meta-analysis reporting triglyceride reductions of roughly 0.3-0.5 mmol/L. The trials were small and short, so treat that effect size as an upper estimate.

Does jiaogulan lower blood sugar?

Jiaogulan has limited evidence for blood glucose: small trials in type 2 diabetes report HbA1c drops typically under 1 percentage point when added to standard care. There is no evidence of glucose benefit in metabolically healthy people.

Does jiaogulan boost energy or exercise performance?

Jiaogulan's effects on fatigue and exercise capacity are a promising signal, not an established effect (limited evidence): one 8-week trial of a gypenoside L-enriched extract at 450 mg/day improved fatigue scores. Both supporting studies were small and used different extracts.

How much jiaogulan should I take?

Jiaogulan trials commonly used 3-6 g/day of dried leaf as tea or 200-450 mg/day of a standardized gypenoside extract. Look for a stated gypenoside content, and monitor glucose if you take diabetes medication, since jiaogulan can add to its effect.

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 Heart & metabolic