Jiaogulan (Gynostemma pentaphyllum), often called the "immortality herb," is a vine native to Asia with a history of use in traditional Chinese medicine. Known for its adaptogenic and tonic properties, it has been suggested to aid in weight management and metabolic health. This article explores the potential benefits of Jiaogulan for weight loss, examining traditional uses, scientific studies, and practical considerations.
What is Jiaogulan?
Gynostemma pentaphyllum belongs to the Cucurbitaceae family, which also includes melons and cucumbers. The plant can be eaten as a food, brewed into a herbal tea, or used to make extracts. In China, Jiaogulan is known as "Xiancao," meaning "Miracle Grass" or "Immortality Herb," reflecting its traditional use for longevity and overall health. It's also called "Southern Ginseng" due to its adaptogenic properties, which help the body manage stress, increase stamina, and improve well-being. In Japan, it is called "Amachazuru," meaning "sweet tea vine," describing its taste and form.
When made into tea, Jiaogulan is naturally caffeine-free, unlike green tea. It has a vegetal-grassy flavor with a hint of mint and a slightly bitter-sweet taste. The main bioactive components are flavonoids and saponins, including gypenosides, which are similar to catechins in green tea and ginsenosides in ginseng. These compounds contribute to its adaptogenic and antioxidant properties.
Traditional Use and Modern Research
Traditionally, Jiaogulan has been used for its adaptogenic and tonic effects. While classical texts do not specifically mention it for weight loss, anecdotal reports suggest it may help with weight management. Modern scientific studies are limited but emerging.
Preliminary animal studies suggest that gypenosides, compounds found in Jiaogulan, may influence lipid metabolism, reduce fat accumulation, and improve insulin sensitivity. However, more robust, large-scale human studies are needed to validate its use as a primary weight loss aid.
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Jiaogulan and Weight Loss: Examining the Evidence
Several studies have explored the effects of Jiaogulan on weight loss and related metabolic factors. Here's a look at some key findings:
Clinical Trial on Overweight Individuals: One study involved 117 overweight men and women who took either Gynostemma pentaphyllum extract (Gpp) or a placebo daily for 16 weeks. The Gpp group experienced a significant reduction in total body weight, body mass index (BMI), total fat mass, and gynoid fat mass compared to the placebo group. Additionally, blood measures showed statistically significant differences in plasma triglyceride, alanine aminotransferase, and tumor necrosis factor-α levels between the groups at week 16.
Weight Loss in Obese Mice: Gynostemma extract has also been shown to reduce weight in obese mice.
AMPK Activation: Compounds in Gynostemma may reduce the activity of PTP1B, a protein that contributes to obesity and poor insulin sensitivity. Gynostemma extract can enhance fat burning and improve muscle cell sensitivity to insulin by activating AMP-activated protein kinase (AMPK), a molecule that senses energy levels in cells.
Reduction in Body Mass Index: A small, randomized clinical trial found that adults who received 80 mL of gynostemma extract while following a prescribed diet for four months experienced a reduction in body mass index and fatty liver scores, as well as scores related to insulin resistance.
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These studies suggest that Jiaogulan may have potential benefits for weight loss, particularly in reducing body fat and improving metabolic health.
Additional Health Benefits of Jiaogulan
Beyond weight loss, Jiaogulan has been associated with several other health benefits:
Adaptogenic Properties
Gynostemma's components enhance blood circulation during physical activity, potentially increasing one's ability to exercise longer. Gynostemma Pentaphyllum (GP) extract boosts energy levels in cells and could assist in post-exercise recovery. These properties could help sportsmen, people who are forced to undergo intense physical activity as well as those aiming to lose weight.
Diabetes Management
Research indicates that gynostemma's components can provide an antidiabetic effect by balancing blood sugar levels and increasing insulin sensitivity. After 12 weeks of drinking Jiaogulan tea, type 2 diabetic patients showed a prompt improvement in glycemia and insulin sensitivity.
Liver Health
Gynostemma extract supports healthy liver function in a variety of diseases, like diabetes mellitus and NAFLD. In a controlled clinical trial on 56 people with nonalcoholic fatty liver disease (NAFLD), the group treated with GP extract in addition to diet showed significant improvements in body mass index (BMI), liver enzyme levels, insulin levels, and insulin resistance index after 6 months. A cell study showed that GP extract can protect hepatocytes from cell death, lipid accumulation, and oxidative stress caused by diabetic-like metabolism and lipotoxicity. Gypenosides extracted from Gynostemma Pentaphyllum have been shown to protect the liver and reduce fibrosis in rats with chronic liver injury induced by CCl4.
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Cardiovascular Health
Various studies suggest that Gynostemma Pentaphyllum could be useful in treating cardiovascular diseases such as atherosclerosis and high blood pressure. The plant's active components, mainly flavonoids and saponins, can help lower lipid levels (like cholesterol and triglycerides) in the body.
Gynosaponin TR1 isolated from Gynostemma Pentaphyllum activates LXR-alpha protein which helps regulate cholesterol level in blood and may prevent the buildup of plaque in arteries. Gypenoside XLIX found in Gynostemma helps reduce inflammation and cell sticking in blood vessels.
Animal studies indicate that GP extract:
- Helps prevent heart problems, including arterial spasms, irregular heartbeats, and high blood pressure.
- Helps prevent electrolyte imbalances, which can strain the cardiovascular system.
- Protects the heart from damage during a heart attack.
Anti-Cancer Activity
Studies show Gynostemma’s gypenosides help trigger the self-destruction of human colon cancer cells and a specific type of lung cancer cells (A549). Additionally, Gynostemma may reduce the risk of developing breast cancer, colorectal cancer, and pancreatic cancer by reducing the excess Th2 inflammation.
Animal studies showed that Gynostemma Pentaphyllum saponins (GPS) have anti-cancer activity in ApcMin/+ mice; Ganoderma lucidum (Lingzhi) polysaccharides and Jiaogulan saponins exert cancer preventive effects by shaping the gut microbiota and microenvironment in ApcMin/+ mice.
Anxiety and Stress Reduction
Gynostemma compounds help balance brain activity and reduce stress and anxiety by affecting dopamine, serotonin, and other key elements in the nervous system. In a clinical trial on 72 healthy people, supplementation with gynostemma leaf extract reduced anxiety from chronic psychological stress. Gynostemma leaf extract also reduced anxiety from chronic stress and Parkinson’s disease in mice.
Brain Protection
Gynostemma Pentaphyllum protects brain cells from damage and helps to maintain overall brain health. Studies have shown that active compounds of GP balance immune responses in the brain, reduce oxidative stress, and brain inflammation. It may have therapeutic potential for treating dementia, Alzheimer's, and Parkinson's Diseases. Also, Gynostemma may help prevent and treat brain damage from conditions like stroke by protecting brain tissue against oxygen and blood sugar deficiencies. Increased doses of the GP extract provided a greater effect, indicating a correlation between supplementation and protection.
Allergies
Research indicates that an imbalance in the immune system, specifically when Th2 dominates over Th1, is linked to conditions such as seasonal allergies and asthma. Crude polysaccharides extracted from Gynostemma P. (GPMPP) help to increase immune cell activity, improve the Th1/Th2 balance, and enhance the body's antioxidant levels in rats. GP was found to reduce symptoms of asthma caused by Th2 cytokines in a mice study. A long-term oral intake of GP extract, in both high and low doses, helped reduce allergic reactions and lung inflammation in mice sensitized to an allergen.
Anti-Gastric Ulcer Effect
The butanol fraction of GP has been shown to protect against stomach ulcers in rats by preserving the mucus in the stomach lining.
How to Incorporate Jiaogulan into Your Routine
Jiaogulan can be consumed in various forms:
Jiaogulan Tea
To make Jiaogulan tea:
- Heat water to 90-100ºC (~200ºF).
- Put dried herb into the cup/pot in proportion of 1 heaped teaspoon (2-3g) of herb per 1 cup of water (200-250ml).
- Pour hot water into the pot and steep for 1-2 minutes.
- Enjoy your tea. You can steep the tea leaves 2-3 times, extending the time for each subsequent brew.
For the best results, brew Jiaogulan tea strongly. Steep it for 5-20 minutes, or longer if you prefer, to maximize extraction. It’s difficult to overbrew; the flavor will just become more intense. We recommend drinking it within 4-6 hours, as it spoils quickly at room temperature.
When pouring Jiaogulan tea from the pot, you’ll get a foam on the surface of your infusion. Don’t try to get rid of it. It’s those beneficial saponins you’ve extracted from the leaves that form these soapy bubbles. The more bubbles in the tea, the stronger the beneficial effect for your health.
Extracts and Pills
If taking it in extract or pill form, read dosage directions for the specific product you’re using, since concentrations of jiaogulan vary from product to product.
Recommended Daily Intake
If you've never tried Jiaogulan tea before, start by drinking 2-4 cups per day. If you don't notice any discomfort during the first week, you can slowly increase your daily intake. Like many other herbs, it is best to take Gynostemma on an empty stomach, either half an hour before or a couple of hours after a meal. It is best to spread your Jiaogulan intake throughout the day instead of taking it all at once.
Risks, Side Effects, and Precautions
Most studies suggest that Jiaogulan is safe when consumed in recommended amounts for up to four months. In rats, GP extract showed no mortality or toxic symptoms even after prolonged use (90 days). Though some hematological and blood biochemistry values were altered, they still remain within normal limits. However, keep in mind that detailed human studies focusing on GP side effects are limited.
While Gynostemma pentaphyllum is a herb renowned for its potential health benefits, it's important to be aware of its possible risks and side effects.
- Blood Thinning Effects: Gynostemma pentaphyllum may have blood-thinning properties, which can increase the risk of bleeding. This can be a concern for individuals taking anticoagulant or antiplatelet medications, such as warfarin or aspirin. Caution is advised for those with bleeding disorders or those undergoing surgery, as it may interfere with blood clotting.
- Immune Stimulating Side Effects: Due to its immune-boosting effects, Gynostemma should not be taken with immune-suppressing drugs as it can make them less effective. At the same time, overstimulating the immune system can potentially exacerbate autoimmune diseases like rheumatoid arthritis, lupus, or multiple sclerosis. Individuals with these conditions should consult a healthcare provider before using this supplement.
- Mild Gastrointestinal Side Effects: Some people may experience nausea, increased bowel movements, or diarrhea. These symptoms are usually temporary and reduce with continued use. Consider lowering dosages or taking a break.
- Interactions with Medications: Gynostemma pentaphyllum can interact with certain medications, altering their effects. This includes drugs for diabetes, as Gynostemma may enhance insulin sensitivity and lower blood sugar levels.
- Limited Research in Pregnant or Breastfeeding Women: There is insufficient research on the safety of Gynostemma pentaphyllum in pregnant or breastfeeding women. Therefore, it's recommended to avoid use during these periods.
Note: Due to the lack of well-designed clinical studies, the list of side effects and drug interactions is not a definite one. Always consult with a healthcare professional before starting any new supplement, especially if you have pre-existing health conditions or are taking medication.
Jiaogulan and Traditional Chinese Medicine
In traditional Chinese medicine (TCM), excessive weight gain is often attributed to the accumulation of "dampness," which occurs when the processes of food intake, digestion, absorption, and transportation are not balanced. To lose weight, the main strategy in TCM is to eliminate this dampness. According to TCM diet guidelines, bitter, sour, and pungent foods are beneficial for weight loss, while sweet, salty, and fatty foods can lead to weight gain.
Jiaogulan tea, with its soothing flavor and health benefits, works well for weight management. Combined with diet and exercise, Jiaogulan can be a great addition to your weight loss plans.