Gogi
Also known as: Goji berry, Wolfberry, Lycium barbarum
Overview
Goji berries, derived from the fruit of Lycium barbarum, have been a staple in traditional Chinese medicine for over two millennia. They are consumed both as a food and a dietary supplement, primarily valued for their antioxidant, immunomodulatory, and metabolic health benefits. The key bioactive compounds are Lycium barbarum polysaccharides (LBP), which are believed to be responsible for many of the observed health effects. Research on goji berries spans preclinical studies, small randomized controlled trials (RCTs), and some meta-analyses, focusing on their impact on metabolic, cardiovascular, immune, and neuropsychological outcomes. While the evidence base is expanding, it is often characterized by relatively small sample sizes and variability in study designs. Goji berries are available in various forms, including whole dried berries, juice, and concentrated extracts.
Benefits
Goji berries offer several evidence-based benefits, primarily attributed to their Lycium barbarum polysaccharides (LBP): * **Metabolic Health:** A 2022 meta-analysis of 7 RCTs indicated that LBP supplementation significantly improved serum triglycerides, fasting blood glucose, LDL cholesterol, and HDL cholesterol levels. This suggests a role in supporting healthy lipid and glucose metabolism, which is relevant for managing chronic non-communicable diseases. The evidence quality is moderate due to heterogeneity across studies. * **Immune Function:** Multiple RCTs, particularly in elderly populations, have demonstrated that goji supplementation over 1-3 months can enhance immune response and improve vaccine efficacy. This supports an immunomodulatory role, with moderate evidence quality. * **Neuropsychological Effects:** A meta-analysis of 4 RCTs reported that standardized goji juice improved calmness, mental acuity, focus, and sleep quality, while reducing stress and fatigue. While promising, clinical data specifically on mood disorders remain limited, indicating moderate evidence. * **Antioxidant Activity:** Goji polysaccharides exhibit potent antioxidant properties, including radical scavenging and metal ion chelation. This underlying mechanism contributes to many of its health benefits by combating oxidative stress. The evidence for this mechanism is strong, derived from both in vitro and in vivo studies.
How it works
The health benefits of goji berries are primarily mediated by Lycium barbarum polysaccharides (LBP). LBP influences glucose and lipid metabolism by potentially enhancing insulin sensitivity and improving pancreatic β-cell function. Its antioxidant effects stem from the ability of polysaccharides and phenolic compounds to scavenge free radicals and chelate metal ions, thereby reducing oxidative stress. In terms of immune modulation, goji polysaccharides are thought to enhance immune cell activity and improve vaccine responses, possibly through the regulation of cytokines. Furthermore, goji's potential neuroprotective effects and positive impact on mood may be linked to its antioxidant activity and possible prebiotic effects on gut microbiota, which can indirectly influence neurological function. While polysaccharides have moderate bioavailability, their effects may also be partly mediated through interactions with the gut microbiome.
Side effects
Goji berries are generally considered safe for healthy adults when consumed at typical supplement doses. However, some individuals may experience mild gastrointestinal discomfort, though this is rare. Critical safety considerations involve potential drug interactions. Goji berries are known to interact significantly with **warfarin**, an anticoagulant, by increasing the International Normalized Ratio (INR) and elevating the risk of bleeding. They can also interact with **antidiabetic medications** and **antihypertensive drugs**, potentially leading to increased risks of hypoglycemia (low blood sugar) or hypotension (low blood pressure), respectively. Therefore, individuals on these medications should exercise caution and consult their healthcare provider before using goji. Goji berries are **contraindicated during pregnancy** due to their betaine content, which may have uterine stimulant effects. While studies in elderly populations have not reported major adverse effects, caution is advised for individuals with pre-existing conditions or those on multiple medications. It is crucial to be aware of these interactions and contraindications to ensure safe use.
Dosage
The recommended dosage for goji berries varies depending on the form and desired effect, as there is no single consensus on an optimal range. Clinical studies have utilized diverse dosages; for instance, some trials used 20 grams per day of dried berries, while others used 120 mL per day of standardized goji juice, with durations ranging from 14 to 90 days. Generally, doses in clinical trials have ranged from 10-30 grams per day of dried berries or an equivalent amount of polysaccharide extracts. The maximum safe dose has not been definitively established, but no serious toxicity has been reported at these studied dosages. For sustained effects, daily consumption is recommended. Goji is available as whole dried berries, juice, or concentrated polysaccharide extracts. The bioavailability of polysaccharides may be enhanced when consumed with other foods, and their effects can also be influenced by interactions with gut microbiota.
FAQs
Is goji berry safe?
Goji berry is generally safe for healthy adults. However, caution is advised if you are taking warfarin, blood sugar-lowering, or blood pressure-lowering medications due to potential interactions.
How long does it take to see benefits from goji berry?
Some metabolic and immune benefits may be observed within 2-3 weeks of consistent use. Neuropsychological effects, such as improved calmness and focus, may also become apparent within a similar timeframe.
Can goji berry replace prescribed medications?
No, goji berry should not replace prescribed medications. It can support overall health and well-being, but it is not a substitute for medical treatment or advice from a healthcare professional.
Are all goji products equally effective?
Not necessarily. For consistent effects, standardized extracts with a known content of Lycium barbarum polysaccharides (LBP) are generally preferred over non-standardized products.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34213407/ – This meta-analysis of 7 RCTs investigated the effects of Lycium barbarum polysaccharides (LBP) on metabolic parameters. It found that LBP supplementation significantly improved serum triglycerides, fasting blood glucose, LDL cholesterol, and HDL cholesterol levels, suggesting potential benefits for lipid and glucose metabolism.
- https://www.news-medical.net/health/Goji-Berries-Health-Benefits-for-Immunity-Vision-and-Metabolism.aspx – This article summarizes a 2021 meta-analysis of 4 RCTs on goji juice. It reported improvements in calmness, mental acuity, focus, sleep quality, and reductions in stress and fatigue, indicating potential neuropsychological benefits. It also touches upon immune and metabolic health aspects.
- https://www.explorationpub.com/Journals/eff/Article/101070 – This review of RCTs highlights goji's ability to enhance immune response and vaccine efficacy, particularly in elderly populations. It also discusses its antioxidant properties and overall safety profile, noting that small sample sizes and short durations are common limitations in current research.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8868247/ – This review focuses on the strong antioxidant activity of Lycium barbarum polysaccharides (LBPs). It details the mechanisms by which LBPs scavenge free radicals and chelate metal ions, underscoring their role in combating oxidative stress and contributing to various health benefits.
