💡 What You Need to Know Right Away
- Cholesterol Management: A systematic review of 22 randomized controlled trials (2,407 participants) found Gynostemma pentaphyllum comparable to conventional lipid-lowering medications when used alone, with fewer adverse events[Evidence: A][1]
- Body Composition: A 16-week RCT demonstrated significant reductions in total body weight, BMI, and fat mass in overweight adults taking 450mg daily[Evidence: B][3]
- Stress Relief: An 8-week clinical trial showed 17.8% reduction in overall anxiety scores with no adverse drug reactions reported[Evidence: B][4]
- Physical Performance: A 12-week RCT found improved maximal oxygen consumption and elevated endothelial nitric oxide synthase levels in healthy adults[Evidence: B][6]
Have you heard about the "immortality herb" that Chinese villagers in Guizhou province attribute to their extraordinary longevity? Jiaogulan (Gynostemma pentaphyllum), also known as Southern ginseng, is a climbing vine native to Asia that has captured the attention of modern researchers for its remarkable range of health benefits.
Unlike many herbal supplements with limited scientific backing, jiaogulan has been studied in multiple randomized controlled trials and a comprehensive systematic review. This guide examines what the research actually shows—and doesn't show—about this adaptogenic herb. We'll cover the documented benefits for cholesterol, weight management, stress relief, and physical performance, along with evidence-based dosage recommendations and important safety considerations.
Whether you're considering jiaogulan for metabolic health, stress management, or overall wellness, you'll find the scientific evidence you need to make an informed decision.
❓ Quick Answers
What is Jiaogulan used for?
Jiaogulan (Gynostemma pentaphyllum) is primarily used for cholesterol management, weight control, stress reduction, and physical performance enhancement. A systematic review of 22 RCTs found it comparable to conventional lipid-lowering medications[Evidence: A][1]. Research also shows benefits for body composition, anxiety reduction, and exercise endurance[Evidence: B][3][4][6].
Is Jiaogulan safe to take?
Jiaogulan appears safe when used for up to 16 weeks based on clinical trial data. A systematic review of 22 RCTs (2,407 participants) reported fewer adverse events compared to pharmaceutical treatments[Evidence: A][1]. An 8-week anxiety study reported no adverse drug reactions among 72 participants[Evidence: B][4].
What are the side effects of Jiaogulan?
Clinical trials report minimal side effects. The systematic review of 22 RCTs noted fewer adverse events than pharmaceutical lipid-lowering treatments, and the review confirmed safety for use exceeding 8 weeks[Evidence: A][1]. No adverse drug reactions were reported in the 8-week anxiety trial[Evidence: B][4].
How do you make Jiaogulan tea?
To prepare jiaogulan tea: Heat water to approximately 90°C (195°F), just below boiling. Use 1-2 teaspoons of dried leaves per cup. Steep for 3-5 minutes—longer for stronger flavor. Strain and serve. The leaves can be reused 2-3 times. Look for small soap-like bubbles, which indicate saponin (gypenoside) extraction.
What are gypenosides?
Gypenosides are saponin compounds that serve as jiaogulan's primary bioactive constituents. Research has identified more than 328 saponins in Gynostemma pentaphyllum[Evidence: D][15]. These compounds activate AMPK (adenosine monophosphate-activated protein kinase), a key metabolic regulator, and work through multiple pathways to support cardiovascular and metabolic health[Evidence: D][2].
When is the best time to take Jiaogulan?
Clinical studies typically used divided doses taken twice daily. The anxiety reduction study administered 200mg twice daily (400mg total)[Evidence: B][4]. Jiaogulan does not contain caffeine and does not appear to affect sleep, so timing is flexible based on personal preference. Taking with meals may improve absorption.
Does Jiaogulan contain caffeine?
No, jiaogulan does not contain caffeine. Unlike true teas (Camellia sinensis), Gynostemma pentaphyllum is a caffeine-free herb. This makes it suitable for evening consumption and for individuals sensitive to stimulants. Its adaptogenic properties support calm energy without the jitteriness associated with caffeine.
Jiaogulan
Known as the "Herb of Immortality," this climbing vine from Southern China is a premier adaptogen, celebrated for its ability to restore balance and vitality to the body.
🔬 How Does Jiaogulan Work?
Understanding how jiaogulan works in your body helps explain its wide range of benefits. At the core of its effects are unique compounds called gypenosides—more than 328 have been identified[Evidence: D][15].
The AMPK Master Switch
Think of AMPK (adenosine monophosphate-activated protein kinase) as your body's metabolic master switch—when it's turned on, your cells shift into energy-efficient mode, burning fat for fuel and improving how your body handles glucose. Jiaogulan's gypenosides are potent AMPK activators. Research demonstrates that gypenosides regulate triglyceride and cholesterol metabolism through the AMPK pathway, which is a key factor in glycolipid metabolism regulation[Evidence: D][15].
Anti-Inflammatory Pathways
Gypenosides work like molecular peacekeepers, calming inflammatory signaling throughout your body. Laboratory studies show dose-dependent reduction of inflammatory markers including IL-6, IL-1β, COX-2, and TNF-α, with significant inhibition of NF-κB nuclear translocation[Evidence: C][7]. Additional research confirms suppression of macrophage activation and cytokine production through NF-κB and STAT3 signaling inhibition[Evidence: C][9].
Cardiovascular Protection
Network pharmacology analysis identified 88 bioactive compounds with 71 drug-disease targets related to cardiovascular protection[Evidence: C][13]. Gypenosides promote PINK1/parkin-mediated mitophagy and activate the PI3K/Akt/GSK-3β/Mcl-1 signaling pathway, supporting heart cell survival and function[Evidence: C][13]. Animal studies show cardioprotection via the AMPK/Nrf2/HO-1 pathway, with reduced oxidative stress markers and inflammatory cytokines[Evidence: C][5].
Lipid Metabolism
Jiaogulan influences cholesterol through multiple mechanisms. Research shows it reduces triglycerides via PPAR/UCP-1/PGC-1α/PRDM16 and SREBP-1c-ACC/FAS-CPT1 pathways, while lowering cholesterol through SREBP-2-HMGCR, PCSK9-LDLR, and bile acid biosynthetic pathways[Evidence: D][15]. In animal models, gypenosides reduced serum lipid levels and liver fat accumulation by downregulating fatty acid synthesis genes (Srebf1, Fasn) while promoting fatty acid breakdown (Cpt1a)[Evidence: C][14].
Endothelial Function and Nitric Oxide
A 12-week clinical trial demonstrated elevated endothelial nitric oxide synthase (eNOS) levels in the jiaogulan group[Evidence: B][6]. Nitric oxide is essential for healthy blood vessel function, supporting blood pressure regulation and cardiovascular health.
📊 Dosage and How to Use
Dosage recommendations come from clinical trials that demonstrated measurable benefits. The evidence supports different amounts depending on your health goals.
| Purpose/Condition | Dosage | Duration Studied | Evidence |
|---|---|---|---|
| Body composition/weight management | 450mg extract daily (ActivAMP®) | 16 weeks | [B][3] |
| Anxiety/stress reduction | 200mg twice daily (400mg total) | 8 weeks | [B][4] |
| Physical performance/anti-fatigue | Gypenoside L-containing extract | 12 weeks | [B][6] |
| Cholesterol/lipid management | Varies by study; consult practitioner | Up to 8+ weeks | [A][1] |
Forms Available
- Standardized Extract (Capsules): Most clinical trials used standardized extracts. Look for products with verified gypenoside content.
- Dried Leaf Tea: Traditional preparation. Use 1-2 teaspoons per cup, steeped 3-5 minutes.
- Powder: Can be added to smoothies or beverages. Follow product-specific dosing.
Important Dosing Notes
The systematic review of 22 RCTs confirmed safety for use exceeding 8 weeks[Evidence: A][1]. However, the longest individual clinical trial duration was 16 weeks[Evidence: B][3]. Long-term safety beyond 16 weeks has not been established in controlled human trials.
⚠️ Risks, Side Effects, and Warnings
What Clinical Trials Report
The safety profile from human studies is reassuring. A systematic review of 22 randomized controlled trials involving 2,407 participants found fewer adverse events with jiaogulan compared to pharmaceutical lipid-lowering treatments[Evidence: A][1]. The 8-week anxiety reduction trial with 72 participants reported no adverse drug reactions[Evidence: B][4]. The 16-week body composition study also did not report significant adverse effects[Evidence: B][3].
Potential Interactions
Lipid-lowering medications: The systematic review found that jiaogulan plus lipid-lowering agents was superior to agents alone for triglycerides, LDL, and HDL[Evidence: A][1]. This suggests additive effects—inform your healthcare provider if combining.
Blood sugar medications: Animal studies show improved insulin levels and glucose control[Evidence: C][5][8]. If you take diabetes medications, monitor blood sugar closely and consult your physician.
Contraindications
No absolute contraindications have been established in post-2015 clinical literature. However, based on its known biological activities, exercise caution if you have:
- Bleeding disorders (anti-inflammatory mechanisms may affect platelet function)
- Scheduled surgery within 2 weeks (discontinue before surgical procedures)
- Autoimmune conditions (immunomodulating properties documented[Evidence: D][2])
Pregnancy and Breastfeeding
No human safety data exists for pregnancy or lactation. This represents a significant evidence gap. Avoid use during pregnancy and breastfeeding unless specifically approved by your healthcare provider.
When to Seek Medical Attention
Stop use and consult a healthcare provider if you experience: unusual bleeding or bruising, severe digestive upset, allergic reactions (rash, difficulty breathing), or significant changes in blood pressure or blood sugar levels.
🥗 Practical Ways to Use Jiaogulan
How to Use This in Your Daily Life
Scenario 1: Body Composition and Weight Management
- Dose: 450mg standardized extract daily[3]
- Duration: 16 weeks (study duration)[3]
- Population studied: Overweight adults (BMI 25-30)
- What to track: Body weight, BMI, body fat percentage
- Expected results: Significant reduction in total body weight, BMI, total fat mass, and gynoid fat mass[3]
Scenario 2: Stress and Anxiety Support
- Dose: 200mg twice daily (400mg total)[4]
- Duration: 8 weeks[4]
- Population studied: Healthy adults with chronic psychological stress
- Timing: Split doses, morning and evening
- What to track: Anxiety symptoms, stress levels, mood
- Expected results: 16.8% reduction in trait anxiety scores, 17.8% overall anxiety reduction[4]
Scenario 3: Physical Performance
- Dose: Gypenoside L-containing extract (exact amount requires product-specific guidance)[6]
- Duration: 12 weeks[6]
- Population studied: Healthy Korean adults aged 19-60
- What to track: Exercise capacity, fatigue levels, perceived exertion
- Expected results: Higher maximal oxygen consumption, elevated O2 pulse levels, decreased free fatty acids, reduced perceived exertion[6]
Practical Integration
Take supplements with meals to support absorption. For tea, steep 3-5 minutes in hot (not boiling) water. The leaves can be reused 2-3 times. Store in a cool, dry place away from direct sunlight.
Common Mistakes to Avoid
- Inconsistent dosing: Clinical trials used daily dosing for 8-16 weeks[3][4]—sporadic use may not achieve the documented benefits.
- Expecting immediate results: Studies measured outcomes after 8-16 weeks of consistent use. Allow adequate time for effects.
- Ignoring extract standardization: Look for products specifying gypenoside content. Unstandardized products may have variable potency.
- Combining without professional guidance: If taking medications for cholesterol, blood sugar, or blood pressure, consult your healthcare provider before adding jiaogulan.
⚖️ Jiaogulan vs. Ginseng
Jiaogulan is often called "Southern ginseng" due to similarities in its adaptogenic properties. However, important differences exist between these herbs.
| Feature | Jiaogulan | Panax Ginseng |
|---|---|---|
| Scientific Name | Gynostemma pentaphyllum | Panax ginseng |
| Plant Family | Cucurbitaceae (cucumber family) | Araliaceae (ginseng family) |
| Active Compounds | 328+ gypenosides (saponins)[15] | ~100 ginsenosides |
| Shared Compounds | Some gypenosides are identical to ginsenosides (e.g., Gypenoside III = Ginsenoside Rb1; Gypenoside VIII = Ginsenoside Rd) | |
| Part Used | Leaves (aerial parts) | Root |
| Sustainability | High (regrows annually, aerial harvest) | Lower (multi-year root harvest) |
| AMPK Activation | Strong activator[15] | Moderate activator |
| Lipid Evidence Level | Systematic review of 22 RCTs[1] | Mixed clinical evidence |
| Caffeine Content | None | None |
| Cost | Generally more affordable | Premium pricing |
Key Differences
While both herbs are adaptogens with overlapping benefits, jiaogulan offers some distinct advantages. It contains more than three times as many saponin compounds as ginseng[Evidence: D][15]. Its leaf harvest makes it more sustainable and typically more affordable than root-harvested ginseng. For cholesterol management specifically, jiaogulan has stronger systematic review evidence[Evidence: A][1].
Choosing Between Them
Consider jiaogulan if: Your primary goals are cholesterol management, weight support, or you want a more sustainable/affordable option.
Consider ginseng if: You have specific conditions where ginseng has established evidence, or you prefer the more extensively researched traditional herb.
What The Evidence Shows (And Doesn't Show)
What Research Suggests
- Strong evidence for cholesterol management: A systematic review of 22 RCTs (2,407 participants) found jiaogulan comparable to conventional lipid-lowering medications, with superior results when combined with standard treatments[Evidence: A][1]
- Moderate evidence for body composition: A 16-week RCT demonstrated significant reductions in body weight, BMI, and fat mass with 450mg daily extract[Evidence: B][3]
- Moderate evidence for anxiety reduction: An 8-week RCT showed 17.8% reduction in overall anxiety with 400mg daily[Evidence: B][4]
- Moderate evidence for physical performance: A 12-week RCT found improved oxygen consumption and reduced fatigue[Evidence: B][6]
- Preliminary evidence for liver health: Animal studies show dose-dependent reduction of liver fat and fibrosis[Evidence: C][12][14]
What's NOT Yet Proven
- Diabetes management in humans: Post-2015 human RCTs for diabetes are lacking—evidence comes from animal studies only
- Long-term safety: The longest clinical trial was 16 weeks[3]; chronic use beyond this timeframe has not been studied in humans
- Optimal dosage: Studies used different extracts, standardizations, and doses—no consensus on optimal therapeutic dosage exists
- Specific populations: No clinical trials in pregnant women, nursing mothers, children, or elderly specifically
- Cancer prevention: While review notes tumor-fighting properties[2], this is from in vitro/animal research—no human cancer prevention trials exist
Where Caution Is Needed
- Drug interactions: Additive effects with lipid-lowering medications documented[Evidence: A][1]—inform healthcare providers if combining
- Blood sugar medications: Animal studies show improved glucose control[Evidence: C][5][8]—monitor closely if diabetic
- Immunomodulating effects: May not be appropriate for those with autoimmune conditions[Evidence: D][2]
- Extract variability: More than 328 saponins identified[15]—product quality and standardization vary significantly
Should YOU Try This?
Best suited for: Adults seeking support for cholesterol management (systematic review evidence), body composition (RCT evidence), stress/anxiety reduction (RCT evidence), or physical performance (RCT evidence). Those who prefer natural approaches with documented clinical trial support.
Not recommended for: Pregnant or breastfeeding women (no safety data), children (no pediatric trials), individuals with autoimmune conditions (immunomodulating properties), those scheduled for surgery within 2 weeks, or anyone taking medications without first consulting their healthcare provider.
Realistic timeline: Clinical benefits were measured at 8-16 weeks[3][4][6]. Do not expect immediate results. Consistent daily use is essential.
When to consult a professional: Before starting if you take any medications (especially for cholesterol, blood sugar, blood pressure). If you have chronic health conditions. If you experience any adverse reactions. For personalized dosage guidance based on your health goals.
Frequently Asked Questions
How long does it take for Jiaogulan to work?
The timeline depends on your health goals and the outcome you're measuring. Clinical trials show different timelines for different benefits. For body composition changes, a 16-week study demonstrated significant reductions in body weight, BMI, and fat mass. For anxiety reduction, measurable improvements in anxiety scores appeared after 8 weeks of consistent use. For physical performance, a 12-week trial showed improved oxygen consumption and reduced fatigue. Some users report subjective improvements in energy within 1-2 weeks, but documented measurable benefits typically require 8-16 weeks of consistent use.
Who should not take Jiaogulan?
While clinical trials report a favorable safety profile with fewer adverse events than pharmaceutical alternatives, certain populations should exercise caution. Pregnant and breastfeeding women should avoid jiaogulan due to lack of safety data. Individuals with autoimmune conditions should consult their physician, as jiaogulan demonstrates immunomodulating properties. Those scheduled for surgery should discontinue use at least 2 weeks beforehand. People taking blood thinners, diabetes medications, or blood pressure medications should consult healthcare providers before starting jiaogulan, as additive effects may occur.
What is the difference between Jiaogulan and ginseng?
Despite being called 'Southern ginseng,' jiaogulan (Gynostemma pentaphyllum) belongs to a completely different plant family than Panax ginseng. Jiaogulan contains more than 328 identified saponins called gypenosides, compared to approximately 100 ginsenosides in Panax ginseng. Interestingly, some compounds overlap—for example, Gypenoside III is identical to Ginsenoside Rb1. Jiaogulan uses the leaves (sustainable, annual harvest), while ginseng uses the root (multi-year cultivation). For cholesterol specifically, jiaogulan has systematic review evidence from 22 RCTs. Jiaogulan is typically more affordable and environmentally sustainable.
Can Jiaogulan help with diabetes?
Evidence for blood sugar benefits comes primarily from animal studies, as post-2015 human diabetes trials meeting our quality criteria are limited. Animal research shows gypenosides improved insulin levels and glucose control. In high-fat diet animal models, gypenosides improved glucose tolerance and restored tissue structure. A polysaccharide extract reduced body weight and blood glucose in diabetic mice. The AMPK activation mechanism is relevant to glucose metabolism. However, robust human clinical trial data for diabetes specifically requires further research. Consult your healthcare provider before using jiaogulan for blood sugar management.
Does Jiaogulan lower cholesterol?
Yes, this is jiaogulan's best-documented benefit. A systematic review of 22 randomized controlled trials involving 2,407 participants found that Gynostemma pentaphyllum was comparable to conventional lipid-lowering medications when used alone. When combined with standard lipid-lowering agents, jiaogulan showed superior results for triglycerides, LDL cholesterol, and HDL cholesterol compared to medications alone. The review also noted fewer adverse events than pharmaceutical treatments. Mechanistic research identifies multiple pathways through which gypenosides reduce triglycerides and cholesterol.
Is Jiaogulan good for fatty liver?
Animal studies show promising results for non-alcoholic fatty liver disease (NAFLD/NASH). Research demonstrated dose-dependent reduction of hepatic steatosis (liver fat) and liver fibrosis. Another study showed gypenosides reduced serum lipid levels and liver fat accumulation by regulating lipid metabolism genes. Studies also show gypenosides counteract hepatic steatosis through AMPK activation and TLR4/NF-κB suppression. However, these are animal studies—human clinical trials specifically for NAFLD are needed. If you have fatty liver disease, work with your healthcare provider on an evidence-based treatment plan.
Can Jiaogulan help you lose weight?
A 16-week double-blind, randomized, placebo-controlled study provides direct evidence. Overweight adults (BMI 25-30) taking 450mg of jiaogulan extract (ActivAMP®) daily experienced significant reductions in total body weight, BMI, and total fat mass compared to placebo. Males showed reduced visceral fat specifically, while females showed reduced gynoid fat. The study also found significant improvements in triglycerides and inflammatory markers. These effects are attributed to AMPK activation, which shifts metabolism toward fat burning. Results require consistent daily use for 16 weeks.
How much Jiaogulan should I take daily?
Clinical trial dosages varied by study and purpose. For body composition and weight management, 450mg of standardized extract daily was used in a 16-week study. For anxiety and stress reduction, 200mg twice daily (400mg total) was used in an 8-week trial. The systematic review of cholesterol studies noted variable dosages across trials. For tea, 1-2 teaspoons of dried leaves per cup is traditional. Optimal dosage may vary based on extract standardization—look for products specifying gypenoside content and follow manufacturer recommendations or practitioner guidance.
Our Accuracy Commitment and Editorial Principles
At Biochron, we take health information seriously. Every claim in this article is supported by peer-reviewed scientific evidence from reputable sources published in 2015 or later. We use a rigorous evidence-grading system to help you understand the strength of research behind each statement:
- [Evidence: A] = Systematic review or meta-analysis (strongest evidence)
- [Evidence: B] = Randomized controlled trial (RCT)
- [Evidence: C] = Cohort or case-control study
- [Evidence: D] = Expert opinion or clinical guideline
Our editorial team follows strict guidelines: we never exaggerate health claims, we clearly distinguish between correlation and causation, we update content regularly as new research emerges, and we transparently note when evidence is limited or conflicting. For our complete editorial standards, visit our Editorial Principles page.
This article is for informational purposes only and does not constitute medical advice. Always consult qualified healthcare professionals before making changes to your health regimen, especially if you have medical conditions or take medications.
Suggested Contents
References
- 1 . Gynostemma pentaphyllum for dyslipidemia: A systematic review of randomized controlled trials, Frontiers in Pharmacology, 2022, PubMed [Evidence: A]
- 2 . Progress in the Medicinal Value, Bioactive Compounds, and Pharmacological Activities of Gynostemma pentaphyllum, Molecules (Basel, Switzerland), 2021, PubMed [Evidence: D]
- 3 . The effect of an orally-dosed Gynostemma pentaphyllum extract (ActivAMP®) on body composition in overweight, adult men and women, Journal of Human Nutrition and Dietetics, 2022, PubMed [Evidence: B]
- 4 . Supplementation with extract of Gynostemma pentaphyllum leaves reduces anxiety in healthy subjects with chronic psychological stress, Phytomedicine, 2019, PubMed [Evidence: B]
- 5 . Cardioprotective Effect of Gynostemma pentaphyllum against Streptozotocin Induced Cardiac Toxicity in Rats, Journal of Oleo Science, 2022, PubMed [Evidence: C]
- 6 . Effects of gypenoside L-containing Gynostemma pentaphyllum extract on fatigue and physical performance, Phytotherapy Research, 2023, PubMed [Evidence: B]
- 7 . Chemical composition of tetraploid Gynostemma pentaphyllum gypenosides and their suppression on inflammatory response, Food Science & Nutrition, 2020, PubMed [Evidence: C]
- 8 . Gypenosides counteract hepatic steatosis and intestinal barrier injury in rats with MAFLD, Pharmaceutical Biology, 2022, PubMed [Evidence: C]
- 9 . Gynostemma pentaphyllum saponins attenuate inflammation in vitro and in vivo, Oncotarget, 2017, PubMed [Evidence: C]
- 10 . Antioxidant and anti-inflammatory activities of an anti-diabetic polysaccharide extracted from Gynostemma pentaphyllum herb, International Journal of Biological Macromolecules, 2020, PubMed [Evidence: C]
- 11 . Gynostemma pentaphyllum polysaccharides ameliorate non-alcoholic steatohepatitis in mice, Frontiers in Endocrinology, 2022, PubMed [Evidence: C]
- 12 . Gypenosides exert cardioprotective effects by promoting mitophagy, PeerJ, 2024, PubMed [Evidence: C]
- 13 . Gypenosides ameliorate high-fat diet-induced nonalcoholic fatty liver disease in mice, PeerJ, 2023, PubMed [Evidence: C]
- 14 . Saponins derived from Gynostemma pentaphyllum regulate triglyceride and cholesterol metabolism: A review, Journal of Ethnopharmacology, 2024, PubMed [Evidence: D]
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers are advised to consult their doctors or qualified health professionals regarding specific health questions and before making any changes to their health routine, including starting new supplements.
Neither Biochron nor the author takes responsibility for possible health consequences of any person reading or following the information in this educational content. All readers, especially those taking prescription medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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