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Gynostemma pentaphyllum (Jiaogulan)
An adaptogenic herb (jiaogulan) whose saponins (gypenosides) activate AMPK; moderate evidence for lipid-lowering (lower triglycerides, higher HDL) and modest weight/fat loss, plus single-trial signals for hair and exercise.
What the evidence says
Most Gynostemma studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from medium-quality meta-analyses and randomised trials published 2014–2025 with a typical study size of 80 participants.
Based on 5 studies · 1 meta-analysis · 3 RCTs · 196 total participants
Confidence
ModerateBy outcome
Gynostemma has an evidence score of 4.5/10 — emerging evidence based on 5 indexed studies, including 1 meta-analysis. An adaptogenic herb (jiaogulan) whose saponins (gypenosides) activate AMPK; moderate evidence for lipid-lowering (lower triglycerides, higher HDL) and modest weight/fat loss, plus single-trial signals for hair and exercise. Representative study: PMID 37129524.
The commonly studied dose of Gynostemma is 450mg standardized extract daily (actiponin weight studies used ~450mg/day); tea uses 2-4g dried herb. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
See full supplement plans that include Gynostemma.
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Last reviewed June 2026 · evidence from 5 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Gynostemma pentaphyllum (jiaogulan, 'southern ginseng') is an adaptogenic vine rich in gypenosides — saponins structurally similar to ginsenosides that activate AMPK, the cellular energy sensor. Its best human evidence is metabolic: a meta-analysis confirms it lowers triglycerides and raises HDL cholesterol, and a 12-week RCT of a heat-processed extract (actiponin) showed modest weight, fat-mass, and BMI reductions in obese adults. Broader claims rest on single trials — one 24-week RCT found improved hair density/elasticity, and a small crossover study reported better exercise performance. Overall a moderate-evidence metabolic adaptogen; effects are real but modest, and several outcomes hang on one trial each.
Gypenosides activate AMP-activated protein kinase, the cellular energy sensor that increases fat oxidation and glucose uptake.
Regulates triglyceride and cholesterol handling, lowering TG and raising HDL.
Ginsenoside-like saponins with antioxidant and stress-modulating activity.
How Gynostemma works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
450mg standardized extract daily (actiponin weight studies used ~450mg/day); tea uses 2-4g dried herb
Take with food
| Form | Type |
|---|---|
| 💊Gypenoside-standardized extract (actiponin) | Recommended |
| 🍵Jiaogulan tea | Alternative |
The weight RCT used a specific heat-processed extract.
Minimum: 8 weeks
Optimal: 12 weeks
Cycling: Not required
Note: With food; daily use over weeks.
Dose-response data unavailable. The current published research for Gynostemma does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Reduces body weight, fat mass, and BMI (modest).
Lowers triglycerides and raises HDL cholesterol.
AMPK-mediated metabolic effects; preliminary exercise-performance signal.
Avoid — insufficient data.
Monitor blood glucose — additive lowering possible.
Use caution — immunomodulatory.
AMPK activation may add to glucose-lowering — monitor for hypoglycemia.
Theoretical additive bleeding risk; some saponins affect platelets.
Immunomodulatory activity may interfere — caution.
Tip: Take with food; reduce dose
Tip: Monitor blood glucose
The best time to take Gynostemma is with meals. Take it with food. Taken with food; consistency over weeks needed for metabolic/lipid effects.
Gynostemma is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are nausea/GI upset, mild hypoglycemia (with antidiabetics). Use caution if any of these apply to you: Pregnancy and breastfeeding (insufficient data); Autoimmune conditions (immunomodulatory — theoretical); Use with diabetes/blood-pressure medications (monitor).
Citrus extract with compelling evidence for cholesterol management, particularly LDL reduction and improved lipid ratios.
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