Gynostemma pentaphyllum, known as jiaogulan or southern ginseng, is a herbal remedy and tea option often sought after for its potential to enhance energy levels naturally.
This herb has a rich history within traditional Asian medicinal practices, where it has been revered for its purported abilities to foster youthfulness and longevity. Notably, in the mountainous regions of Guizhou, where Gynostemma is deeply intertwined with local culture, a significant number of individuals have surpassed the age of 100.
Beyond its association with vitality, Gynostemma pentaphyllum benefits are believed to extend to metabolic and cardiovascular health. Additionally, there is emerging interest in its potential role in combating cancer, attributed to its ability to counteract oxidative stress and inflammation. However, further research is required to fully understand its efficacy in this regard.
What Is Gynostemma?
Gynostemma(jiaogulan), is a vine indigenous to southern China and various regions across Asia. Its leaves are harvested for the production of anti-inflammatory teas and herbal blends.
Belonging to the Cucurbitaceae family, akin to melons and cucumbers, gynostemma leaves harbor an array of protective compounds such as antioxidants like polysaccharides, plant sterols, flavonoids, ginsenosides, and saponins. These constituents are believed to combat oxidative stress and support healthy aging.
Furthermore, gynostemma boasts an abundance of enzymes, vitamins, and minerals, contributing to its nutritional profile.
Gynostemma/jiaogulan is also known by several other monikers, including "miracle grass" and makino.
What foods include Gynostemma?
Gynostemma, a leafy herb, can be consumed directly as food, steeped to create herbal tea, or processed into extracts. The leaves are occasionally incorporated into salads or dried and powdered for use in various culinary creations.
Is gynostemma akin to green tea? Although they are distinct species, they share certain benefits and possess a comparable flavor profile.
When brewed as tea, this herbal variant is naturally devoid of caffeine, in contrast to the caffeinated nature of green tea. Its taste is subtly bittersweet, reminiscent of both black and green teas.
Benefits of Jiaogulan
Here are some of the potential benefits of gynostemma:
1. May increase energy
Gynostemma is sometimes called the "immortality herb" because of its reputation for promoting longevity and vitality.
Often referred to as southern ginseng, gynostemma is distinct from Panax ginseng, a renowned herb in Chinese medicine primarily known for its stimulant properties.
Despite this distinction, some individuals utilize gynostemma for its purported ability to combat fatigue and enhance concentration and stamina. Notably, it lacks caffeine and is generally not classified as a stimulant. However, its potential to boost energy levels may stem from its rich reservoir of antioxidants and other health-supportive compounds.
While further scientific investigation is required to elucidate its mechanisms, it's hypothesized that gynostemma may activate AMP-activated protein kinase (AMPK), thereby facilitating fat-burning and energy-releasing metabolic processes.
2. May have adaptogenic properties
Adaptogens are a class of herbs that are believed to help the body adapt to stress. Gynostemma may help to regulate the body's stress response and improve resilience to stress.
Adaptogens function by regulating the body's stress response and preserving optimal levels of stress hormones, such as cortisol. Excessive release of these hormones can manifest in various symptoms, including disrupted sleep patterns, digestion issues, and metabolic imbalances.
A study featured in the journal Phytomedicine revealed that supplementation with gynostemma effectively diminished "anxiety proneness" in individuals enduring chronic psychological stress, as evidenced by a reduction in the State-Trait Anxiety Inventory (T-STAI) score.
This might be achieved through its effects on the hypothalamic-pituitary-adrenal (HPA) axis, a key player in the body's stress response system.
3. Supporting Cardiovascular Health
Jiaogulan benefits encompass supporting cardiovascular health through its potential to reduce inflammation and mitigate the negative effects of stress, such as blood pressure fluctuations.
Moreover, it may enhance circulation and promote healthy cholesterol levels, owing to the presence of saponins, which are key compounds known to bind and reduce cholesterol.
Research indicates that consuming jiaogulan may lead to a decrease in total cholesterol while simultaneously increasing levels of "good" HDL cholesterol.
4. Reduced Risk of Respiratory Illnesses
Gynostemma herbal tea has a longstanding tradition in natural medicine systems for alleviating coughs, colds, asthma, and symptoms stemming from respiratory conditions like chronic bronchitis.
Emerging research suggests its efficacy in supporting respiratory health by mitigating airway inflammation and potentially reducing allergic reactions. Additionally, studies indicate that G. pentaphyllum has the capacity to bolster immune function by activating T and B cells, thereby fostering positive immune responses.
5. Aiding Liver Function
Research indicates that gynostemma offers benefits for liver function, including aiding in detoxification and safeguarding against nonalcoholic fatty liver disease.
A small randomized clinical trial observed that adults who supplemented their diet with 80 mL of gynostemma extract over four months experienced improvements in body mass index, fatty liver scores, and insulin resistance-related scores. These findings led researchers to conclude that gynostemma extract serves as an effective complementary treatment alongside dietary therapy for individuals with nonalcoholic fatty liver disease.
6. Potential Cancer-Fighting Properties
Some evidence suggests that the antioxidants found in gynostemma, like polysaccharides, might stop cancer cells from spreading.
Studies show that gynostemma has things in it that can fight inflammation and help cells fix their DNA. This might help protect against certain cancers, like colon cancer.
For example, a study in 2016 found that gynostemma might work against cancer in different ways, like stopping cancer cells from growing, helping them die, and stopping them from spreading to other parts of the body.
6. Appears to Help with Diabetes
Studies have shown that gynostemma contains compounds called gypenosides, which can help lower blood sugar levels and combat insulin resistance. While we're still figuring out exactly how it works to improve insulin sensitivity, doctors suggest using it along with standard anti-diabetic treatments for better results.
If you're seeking additional support for managing your metabolism, you might want to explore gymnema sylvestre, another herb used in Ayurvedic medicine for maintaining healthy blood sugar levels.
Also read: Benefits of Black ginger extract
How to Use Gynostemma Jiaogulan (Dosage Instructions)
Recommended Intake:
There is no universally accepted dosage for jiaogulan, but it is commonly advised that adults drink between two to four cups of jiaogulan (gynostemma) tea daily.
Research-Based Dosages:
In several studies, the effective dosage for enhancing metabolic health was approximately six grams of dried leaves each day.
Preparing Jiaogulan Tea:
Steep the leaves in boiling water for a minimum of 10 minutes. When using dried gynostemma powder, mix 1/2 to 3/4 teaspoon of the powder into a cup of boiling water, allow it to steep for 15 minutes, and consume up to three times daily or as advised by a healthcare professional.
Extract or Pill Form:
Always adhere to the instructions provided with your specific jiaogulan product, as the strength and composition can vary significantly. Be aware of additional ingredients that might be included for enhanced benefits, such as berberine, quercetin, or vitamin C.
Dosage for Heart and Metabolic Health:
Some research indicates that a daily intake of approximately 10 milligrams of jiaogulan extract, taken three times a day, may be optimal for supporting heart and metabolic health in a safe manner.
Read about: Benefits of Reishi mushroom extract
Side Effects of Jiaogulan
Jiaogulan is generally considered safe when consumed in the recommended dosages for up to four months. Most research suggests minimal adverse effects within this timeframe. However, it's wise to take a break or consult a healthcare professional after four months of continuous use.
Risk of using Jiaogulan
While jiaogulan is well-tolerated by many, some individuals may experience minor side effects such as nausea and diarrhea. If you encounter digestive discomfort after starting this supplement, you may want to reduce the dosage or pause its use before resuming.
Precautions
- Jiaogulan is not recommended for pregnant women due to insufficient research on its safety during pregnancy.
- Individuals with autoimmune diseases should exercise caution as jiaogulan may affect the immune system.
- Those with bleeding disorders or on blood clotting medication should avoid jiaogulan, as it might increase the risk of bleeding.
- If you are on immunosuppressive drugs, be cautious with jiaogulan since it can alter immune system activity.
Always consult with a healthcare provider before beginning any new supplement, especially if you have underlying health conditions or are taking other medications.
Conclusion
Gynostemma pentaphyllum, also known as jiaogulan, is a leafy vine indigenous to Asia, renowned for its use in herbal tea, extracts, and supplements offering diverse health benefits.
Key among Gynostemma benefits are its antioxidant and enzymatic properties, which help mitigate oxidative stress and enhance heart, metabolic, and respiratory wellness. Furthermore, it acts as an adaptogen, bolstering energy and alleviating fatigue without the common side effects associated with stimulants, as it is caffeine-free.
Typically consumed as an herbal tea, pill, or extract, jiaogulan is generally safe for most individuals. However, it may lead to digestive discomfort in some cases.
Best Jiaogulan Extract for Your Health
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- Main Ingredient: This supplement contains 100% pure potent gynostemma extract.
- No Additives: The product prides itself on the absence of any fillers, flow agents, binders, or growth mediums. This ensures that you're getting a clean, unadulterated supplement without unnecessary ingredients that could dilute its effectiveness or cause unwanted side effects.
The purity of the formulation helps ensure that you are consuming only the intended herbal extract, which can be crucial for those with allergies, sensitivities, or preferences for minimalistic and natural supplements.
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