Goji berries, or wolfberries, are the fruit of two closely related plants, Lycium barbarum and Lycium chinense, cultivated for centuries in Asia. These small red berries have historically been a staple in traditional Chinese medicine, valued for their health-supporting properties. Modern interest classifies them as a superfood due to their dense nutritional profile, which includes high levels of antioxidants, vitamins, and minerals.
Determining the Ideal Daily Serving
The most common way to consume goji berries is in their dried form, similar to raisins. Most sources suggest a daily intake between 10 grams and 30 grams of dried berries for an average adult seeking general health benefits. This quantity translates roughly to one to three tablespoons.
This range is influenced by both historical and contemporary practices; traditional Chinese medicine often recommends 6 to 18 grams daily, sometimes increasing up to 30 grams. Beginning at the lower end of the range is advisable to assess tolerance. A serving of approximately 28 grams provides substantial nutrients, including fiber and antioxidants like zeaxanthin, which is important for eye health.
Consumption Based on Different Forms
The ideal amount shifts when the berries are consumed in forms other than dried fruit due to concentration differences. For goji berry juice, which concentrates the fruit’s soluble compounds, a typical serving is about 120 milliliters per day. Some recommendations suggest consuming 30 milliliters of juice twice daily.
When using goji berry powder, the serving size is reduced compared to the volume of the whole dried berry. The specific amount depends on the manufacturer’s concentration ratio. Standardized extracts and capsules, often found as supplements, typically contain concentrated active components, such as Lycium barbarum polysaccharides. Standard dosages for capsules can range from two to three 500-milligram capsules, though higher-dose products may recommend up to 2,500 milligrams per day.
Important Safety Considerations
While goji berries are generally well-tolerated, safety considerations exist, particularly concerning potential drug interactions. The berries may interfere with certain medications, most notably anticoagulants like Warfarin. This interaction could increase the risk of bleeding by affecting the drug’s metabolism or action. Individuals taking blood thinners, as well as drugs for diabetes or high blood pressure, should consult a healthcare provider before adding goji berries to their diet.
Consuming large amounts may cause mild digestive upset, such as bloating or gas, which is a common effect of suddenly increasing fiber intake. Goji berries are also members of the nightshade family, meaning that individuals with known allergies to other nightshade vegetables, like tomatoes or potatoes, may have a higher risk of an allergic reaction. Starting with a small portion and gradually increasing the daily intake allows the body to adjust to the fiber content and helps monitor for any adverse reactions.