Heaven Mountain Goji
Also known as: Goji berry, wolfberry, Ningxia goji, Lycium barbarum
Overview
Goji berries, primarily *Lycium barbarum*, are fruits with a rich history in traditional Chinese medicine spanning over 2,000 years. They are highly valued for their Lycium barbarum polysaccharides (LBP), which are considered their main active components. These berries are consumed both as a functional food and for their medicinal properties, particularly for their potential to support metabolic and cardiovascular health, enhance immune function, and improve vision. The supplement is recognized for its antioxidant, anti-inflammatory, and metabolic regulatory properties. While research on goji berries is maturing, with an increasing number of randomized controlled trials and meta-analyses, some of their reported benefits still require further high-quality studies for definitive confirmation.
Benefits
Goji berry supplementation offers several evidence-based benefits. Meta-analyses indicate that Lycium barbarum polysaccharides (LBP) significantly improve lipid and glucose metabolism by reducing serum triglycerides (TG), fasting blood glucose (FBG), and low-density lipoprotein (LDL), while increasing high-density lipoprotein (HDL) levels. For immune function, randomized controlled trials (RCTs) have shown that goji supplementation can increase lymphocytes, IL-2, and IgG levels, suggesting an enhanced immune response, particularly in older adults. Neuropsychological benefits include improved energy, mental focus, calmness, and sleep quality, along with reduced fatigue and stress in healthy adults. Additionally, goji intake has been shown to increase macular pigment optical density (MPOD), which may be beneficial for individuals with age-related macular degeneration (AMD). While animal studies suggest cardiovascular benefits like blood pressure normalization, human trials have not consistently demonstrated significant antihypertensive effects. The prebiotic effects of LBPs may also contribute to systemic immune and neurological benefits.
How it works
Lycium barbarum polysaccharides (LBPs), the primary active compounds in goji berries, exert their effects by modulating glucose and lipid metabolism. This is achieved through their antioxidant and anti-inflammatory properties, which contribute to improved insulin sensitivity and enhanced pancreatic β-cell function. In terms of immune modulation, LBPs are known to increase the production of cytokines, such as IL-2, and elevate immunoglobulin levels, thereby boosting the body's immune response. The neuroprotective effects observed with goji berry consumption are likely mediated by their antioxidant activity and their ability to modulate neurotransmitter systems, although the precise molecular targets are still under investigation. The bioavailability of LBPs is moderate, with absorption influenced by their polysaccharide structure and interactions with the gut microbiota.
Side effects
Goji berries are generally considered safe, with no serious adverse effects reported in randomized controlled trials lasting up to 90 days. Common side effects are rare, and no significant adverse events (defined as occurring in more than 5% of participants) have been documented in clinical trials. However, there are important potential drug interactions to be aware of. Goji berries may potentiate the effects of anticoagulant medications, such as warfarin, increasing the risk of bleeding. They can also enhance the effects of antidiabetic and antihypertensive drugs, potentially leading to hypoglycemia (low blood sugar) or hypotension (low blood pressure). Due to its betaine content, which may induce uterine contractions, goji berry supplementation is contraindicated during pregnancy. Individuals on medications for blood thinning, diabetes, or high blood pressure should consult their healthcare provider before using goji berries to avoid adverse interactions.
Dosage
Effective dosages of goji berries vary in studies, but common supplementation ranges from 10 to 28 grams of dried goji berries daily, or an equivalent amount of LBP extracts. For optimal lipid and glucose modulation, dosages of around 10–30 grams per day of dried fruit or standardized extracts with sufficient LBP content appear most effective. The timing of consumption is flexible, and goji berries are often consumed with meals. Absorption of the active compounds may be enhanced when co-administered with other antioxidants or dietary fibers. While specific upper limits are not widely established for long-term use, adherence to recommended dosages in clinical studies suggests a safe range for short to medium-term consumption. It is important to consider the LBP content when using extracts, as this is the primary active component.
FAQs
Is it safe long-term?
Current randomized controlled trials (RCTs) have demonstrated safety for up to 90 days. Longer-term safety data are limited, so extended use should be discussed with a healthcare professional.
Can it replace medications?
No, goji berries should not replace prescribed medications. While they may support metabolic health, they are not a substitute for conventional medical treatments for conditions like diabetes or high cholesterol.
When to expect benefits?
Metabolic and immune effects typically become noticeable within 2–4 weeks of consistent supplementation. Neuropsychological benefits, such as improved energy and focus, may appear even sooner, within 2 weeks.
Are all goji berries equal?
No, the quality and Lycium barbarum polysaccharide (LBP) content can vary significantly depending on the source. Ningxia goji is generally considered a high-quality variety known for its beneficial properties.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/34213407/ – This meta-analysis of 7 RCTs found that Lycium barbarum polysaccharides (LBP) significantly reduced triglycerides, fasting blood glucose, and LDL cholesterol, while increasing HDL cholesterol. It suggests LBP's efficacy in improving lipid and glucose metabolism, though it noted heterogeneity and a small number of studies as limitations.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10545344/ – This systematic review and meta-analysis confirmed the improvements in lipid profiles observed with goji berry supplementation. It highlighted that while overall positive effects were seen, sensitivity analyses indicated some variability among studies, suggesting the need for more standardized research.
- https://www.explorationpub.com/uploads/Article/A101070/101070.pdf – This review summarizes findings from RCTs, indicating that goji berries improved immune markers, mental focus, sleep quality, and macular pigment optical density (MPOD) in various populations, including healthy adults and those with AMD. It noted that some trials had small sample sizes, affecting the generalizability of results.
- https://www.news-medical.net/health/Goji-Berries-Health-Benefits-for-Immunity-Vision-and-Metabolism.aspx – This review of RCTs and preclinical data supports the metabolic, immune, and neuropsychological benefits of goji berries. It also provides important information regarding potential drug interactions, particularly with anticoagulants, antidiabetic, and antihypertensive medications, emphasizing the need for caution.
Supplements Containing Heaven Mountain Goji
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