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Limited evidenceSleep & relaxation

Poria Cocos (Fu Ling)

A fungus used for centuries in Chinese medicine to 'calm the spirit' and drain dampness, and a component of many classical sleep formulas. Evidence in humans is confined to multi-herb formulas, with no trial of Poria on its own.

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What the science says

  • Sedative activity in animals Limited evidence

    Pachymic acid, a triterpene from Poria cocos, prolonged pentobarbital-induced sleeping time in mice through GABA-A-ergic pathways. This supports a plausible mechanism but is a rodent hypnotic-potentiation model, not a clinical sleep outcome.

  • Use in traditional insomnia formulas Limited evidence

    A review of traditional Chinese herbal medicine for insomnia describes Poria cocos as a frequent constituent of classical multi-herb prescriptions used for sleep. Where trials of those formulas exist, they cannot attribute any effect to Poria specifically.

  • Diuretic and fluid-balance effects Limited evidence

    A multidimensional review of Poria cocos summarises diuretic, immunomodulatory and anti-inflammatory activity, largely from animal and in vitro work. Controlled human data on urine output or oedema are lacking.

Dosage & safety

Studied doseNo clinically studied isolated dose. Traditional decoction use is 9–15 g of the dried sclerotium per day within a formula; extract capsules typically list 500–1000 mg as a label dose.
SafetyLong culinary and medicinal use with few reported problems, but formal human safety studies are absent. Because of its traditional diuretic action, use caution with diuretic drugs and in people with electrolyte disturbances. Avoid in pregnancy and breastfeeding for lack of data, and be aware that wild-harvested fungal products vary widely in quality.

How to take it

TimingTiming does not matter - no dosing schedule has been studied.
With food?With food; it is used as a food ingredient in East Asia and is well tolerated that way.
Worth knowingTraditional use is always inside a multi-herb formula, never as a solo supplement, so a standalone capsule is a modern invention with no track record behind it.

Interactions

With medications

  • furosemide, thiazides and other diuretics

    Poria has a traditional diuretic action, so fluid and electrolyte losses may add up. use caution and have electrolytes checked if you take a diuretic regularly

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

Frequently asked questions

Does poria cocos help with sleep?

Poria cocos (fu ling) has limited evidence: a compound from it prolonged drug-induced sleep in mice, and it appears in many classical Chinese insomnia formulas, but no trial has tested Poria on its own in people.

Is poria cocos a diuretic?

Poria cocos has a traditional diuretic use and shows diuretic activity mostly in animal and lab work, but controlled human data on urine output or swelling are lacking. Use caution if you take diuretic drugs or have electrolyte problems.

How much poria cocos should I take?

There is no clinically studied dose of poria cocos alone. Traditional decoctions use 9-15 g of the dried fungus per day within a multi-herb formula, and extract capsules typically list 500-1000 mg as a label dose.

Scientific references

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