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Goji Powder

Also known as: Goji berry, wolfberry, Goji powder, Lycium barbarum

Overview

Goji powder is derived from the dried berries of *Lycium barbarum*, commonly known as goji berry or wolfberry. This fruit has been a staple in traditional Chinese medicine for over two millennia, valued for its purported health-promoting properties. It is consumed as a functional food supplement, primarily for its rich content of Lycium barbarum polysaccharides (LBPs), which are considered its chief bioactive constituents. Goji powder is recognized for its potential to support glucose and lipid metabolism, exert significant antioxidant effects, modulate immune function, and offer neuroprotective benefits. While research maturity is moderate with an increasing number of randomized controlled trials and meta-analyses, large-scale human studies are still somewhat limited, and evidence quality is continually improving.

Benefits

Goji powder, primarily through its Lycium barbarum polysaccharides (LBPs), offers several evidence-based benefits. A meta-analysis of 7 randomized controlled trials (RCTs) demonstrated that LBP supplementation significantly improved glucose and lipid metabolism by reducing serum triglycerides, fasting blood glucose, and LDL cholesterol, while increasing HDL cholesterol. These effects are particularly beneficial for individuals with metabolic risk factors. LBPs also exhibit strong antioxidant properties, with in vitro studies showing radical scavenging and anti-lipid peroxidation activities comparable to synthetic antioxidants, thereby contributing to reduced oxidative stress. Furthermore, a meta-analysis of 4 RCTs indicated that goji juice improved calmness, mental acuity, focus, and sleep quality, while reducing stress and fatigue, suggesting potential neurocognitive and mood-enhancing effects. LBPs may also act as prebiotics, enhancing gut microbiota and systemic immunity, which could indirectly benefit inflammation and neurological function. While preclinical studies suggest cardiovascular benefits like improved blood pressure, human trials have not yet confirmed significant effects on blood pressure.

How it works

The primary mechanism of action for goji powder's benefits lies with its Lycium barbarum polysaccharides (LBPs). LBPs modulate glucose metabolism by enhancing insulin sensitivity and improving the function of pancreatic β-cells. Their antioxidant activity is achieved through direct radical scavenging, chelation of metal ions, and inhibition of lipid peroxidation, thereby mitigating oxidative stress. Immune-modulating effects are hypothesized to involve the modulation of gut microbiota, acting as prebiotics, which can influence systemic inflammatory pathways. Neuroprotective effects are thought to stem from these antioxidant and anti-inflammatory mechanisms, though the precise molecular targets are still under investigation. LBPs are water-soluble polysaccharides with moderate bioavailability, and their antioxidant capacity may be enhanced by interactions with other phenolic compounds present in the berry.

Side effects

Goji powder and its active components, Lycium barbarum polysaccharides (LBPs), are generally considered safe for most adults when consumed within typical dietary or supplemental doses. Adverse effects are rare. However, significant interactions have been reported with anticoagulant medications, specifically warfarin, leading to an increased risk of bleeding due to elevated International Normalized Ratio (INR). Therefore, individuals on warfarin should exercise caution and consult a healthcare provider. Caution is also advised for those taking antidiabetic or antihypertensive medications, as goji powder may have additive effects, potentially leading to hypoglycemia (low blood sugar) or hypotension (low blood pressure). Goji powder is contraindicated during pregnancy due to its betaine content, which may potentially induce uterine contractions. No significant adverse effects have been reported in controlled clinical trials at the studied dosages, but these specific drug interactions and contraindications warrant careful consideration.

Dosage

Effective dosages of goji powder vary in research studies, but often involve standardized LBP extracts equivalent to several grams of dried goji berries daily. While meta-analyses confirm consistent metabolic benefits, they do not specify a precise minimum effective dose. Generally, daily supplementation has shown positive effects. The timing of consumption is flexible, with no specific requirements reported for optimal efficacy. Goji is available in various forms, including powders, juices, and extracts, often standardized for their LBP content. While some evidence suggests absorption might be enhanced by co-consumption with other antioxidants or phenolic compounds, specific cofactors for improved bioavailability are not yet well-defined. It is important to adhere to recommended dosages and consult with a healthcare professional, especially if combining with medications.

FAQs

Is goji powder safe for daily use?

Generally, yes, goji powder is considered safe for daily use. However, consult a healthcare provider if you are taking blood thinners, antidiabetic, or antihypertensive medications due to potential interactions.

How soon can I expect to see benefits from goji powder?

Some metabolic improvements and positive mood effects have been observed within a few weeks of consistent daily supplementation in randomized controlled trials.

Does goji powder lower blood pressure?

While some animal studies suggest a potential for blood pressure reduction, human evidence is currently insufficient to confirm a significant effect on blood pressure.

Can goji powder replace my medications?

No, goji powder should be considered a complementary supplement to support health, not a substitute for prescribed medications. Always consult your doctor before making changes to your medication regimen.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34213407/ – This meta-analysis of 7 RCTs investigated the effects of Lycium barbarum polysaccharides (LBPs) on glucose and lipid metabolism. It found that LBP supplementation significantly reduced serum triglycerides, fasting blood glucose, and LDL cholesterol, while increasing HDL cholesterol, but had no significant effect on total cholesterol. The study suggests LBPs are beneficial for individuals with metabolic risk factors.
https://www.news-medical.net/health/Goji-Berries-Health-Benefits-for-Immunity-Vision-and-Metabolism.aspx – This systematic review and meta-analysis of 4 RCTs explored the effects of goji juice on neurocognitive and mood parameters. It concluded that goji juice improved calmness, mental acuity, focus, and sleep quality, while reducing stress and fatigue. The review also noted limited clinical data on cardiovascular outcomes, with no significant blood pressure effect observed in humans.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8868247/ – This narrative review summarizes the various health benefits of Lycium barbarum polysaccharides (LBPs). It highlights their antioxidant activity, immune-modulating properties, and potential neuroprotective effects, supported by in vitro and some human data. The review also discusses the mechanisms of action, including radical scavenging and modulation of gut microbiota, while noting the need for more large-scale human trials.