Gynostemma, also known as Jiaogulan, is a traditional herb with a rich history in Asian cultures. Often called the “herb of immortality,” it has been valued for centuries, with documentation dating back to China’s Ming Dynasty in 1406. Initially a food source during scarcity, its reputation as a health tonic grew in southern China. This climbing vine, part of the Cucurbitaceae family (which includes cucumbers and melons), is now recognized for its many potential health properties.
Health Benefits of Gynostemma
Adaptogenic Properties
Gynostemma is an adaptogen, helping the body manage and adapt to various stressors and promoting balance. Adaptogens assist in maintaining normal levels of stress hormones like cortisol, which can otherwise cause issues such as poor sleep and digestive problems. This herb enhances the body’s resilience against stress.
Cardiovascular Health Support
Gynostemma supports cardiovascular health, aiding in cholesterol and blood pressure regulation. Its active compounds, especially saponins, help reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. It also supports healthy blood pressure by widening blood vessels and enhancing circulation, which improves overall blood flow.
Blood Sugar Regulation
Gynostemma helps maintain healthy blood glucose levels. Its compounds, called gypenosides, balance blood sugar and improve insulin sensitivity. Studies show Gynostemma tea can improve glycemia and insulin sensitivity in individuals with type 2 diabetes, reducing fasting plasma glucose levels and enhancing the body’s insulin response.
Antioxidant and Anti-inflammatory Effects
Gynostemma has antioxidant and anti-inflammatory properties. It contains protective compounds like polysaccharides, plant sterols, flavonoids, and saponins that combat oxidative stress and reduce inflammation. These properties help protect cells from free radical damage and alleviate inflammatory responses.
Digestive and Liver Support
Gynostemma supports digestive health and liver function. Research suggests it aids detoxification and protects against liver conditions, including fatty liver and fibrosis. It also helps protect the stomach lining and improves overall gastrointestinal function.
Immune System Modulation
Gynostemma modulates the immune system, enhancing or balancing immune responses. It can increase the production of immune cells like lymphocytes and phagocytes. The herb’s polysaccharides improve immune responses, helping the body maintain balanced immune function and supporting its natural defenses.
Weight Management and Metabolism
Gynostemma supports weight management and metabolic health. It can help reduce body weight and fat mass, including visceral fat. The herb activates AMP-activated protein kinase (AMPK), a key enzyme for energy metabolism and fat burning. This activation improves cellular glucose uptake and stimulates metabolic processes.
How to Incorporate Gynostemma
Forms and Preparation
Gynostemma is available in several forms. The most traditional method is brewing tea from its dried or fresh leaves; steep about 4 grams in 12 ounces of hot water for 3 to 10 minutes. The tea is caffeine-free with a mildly sweet, slightly bittersweet taste. Gynostemma also comes in dried powder, capsule, or extract forms. For powder, mix 1/2 to 3/4 teaspoon with hot water, while capsules and extracts are concentrated and require following manufacturer’s dosage directions.
General Dosage Guidelines
There is no universally standardized dosage for Gynostemma, but general recommendations exist based on traditional use and studies. For brewed tea, two to four cups per day is a common suggestion for adults. For dried leaves, around six grams per day has been explored in research. Dosages for concentrated extract or pill forms vary widely by product strength, often ranging from 100-600 mg daily. Always follow the specific instructions on the product label.
Safety Considerations and Precautions
Gynostemma is generally considered safe in recommended amounts, with studies showing few side effects over several months. Some individuals may experience mild digestive issues like nausea or increased bowel movements. However, Gynostemma may not be suitable for everyone, especially pregnant or breastfeeding women due to insufficient research. The herb can interact with certain medications, including blood thinners due to its potential blood-thinning properties, and may interfere with immunosuppressant drugs by modulating the immune system. Individuals with pre-existing health conditions, particularly autoimmune diseases, or those taking medications, should consult a healthcare professional to ensure it is appropriate and to avoid potential interactions.