Home Ingredients Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)
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Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)

Gynostemma pentaphyllum (Thunb.) Makino — Cucurbitaceae (NOT Araliaceae like true ginsengs)
Evidence Level
Strong
3 Clinical Trials
7 Documented Benefits
4/5 Evidence Score

Gynostemma pentaphyllum (also called Jiaogulan or Southern Ginseng) is a traditional Chinese herb with growing modern clinical evidence for metabolic and cardiovascular applications. It contains gypenosides — saponins structurally similar to ginsenosides — that activate AMPK (the same metabolic pathway as metformin) and modulate AMPK-dependent metabolic functions. Clinical trials show improvements in fasting blood glucose, HbA1c, insulin sensitivity, blood pressure, and lipid profiles in adults with metabolic syndrome and type 2 diabetes. Effects on body composition are modest but present. Also has emerging evidence for cardiovascular protection, exercise capacity, and stress adaptation. The honest framing: a well-evidenced metabolic herb that activates similar pathways to berberine and metformin, with consistent but modest effects in clinical populations. Less well-known in Western markets than other adaptogens but supported by solid trial data.

Studied Dose Standardized extract: 200-450 mg twice daily. Whole-herb tea: 3-9 g/day dried herb.
Active Compound Gypenosides (>328 identified saponins), flavonoids, actiponin (heat-processed), damulin A/B.

Benefits

Fasting blood glucose and HbA1c reduction

Clinical trials in adults with type 2 diabetes show meaningful reductions in fasting glucose and HbA1c over 8-12 weeks of gynostemma supplementation. Effect sizes comparable to early-line metabolic interventions; complementary to standard care.

Supported by Trial 1, Trial 2

AMPK activation mechanism

Gypenosides activate AMP-activated protein kinase (AMPK) — the same metabolic pathway targeted by metformin and berberine. Mechanism explains the broad metabolic effects on glucose, lipids, and energy regulation.

Supported by Trial 2

Insulin sensitivity improvement

Trials show improved insulin sensitivity (HOMA-IR reduction) in adults with insulin resistance and metabolic syndrome. Combined with diet and exercise, gynostemma supplementation produces additive metabolic improvements.

Supported by Trial 1, Trial 2

Blood pressure reduction

Modest but consistent reductions in systolic and diastolic blood pressure in adults with mild hypertension. Effects are smaller than first-line antihypertensives but useful as adjunct support.

Supported by Trial 1, Trial 2

Lipid profile improvement

Clinical trials show reductions in total cholesterol, LDL, and triglycerides with gynostemma supplementation over weeks of use. Cardiovascular benefit beyond pure glycemic effects.

Supported by Trial 3, Trial 1

Exercise capacity and stamina

Some trials in healthy adults show improvements in exercise tolerance and reduced perceived exertion. Effects are modest and most pronounced in untrained or older populations.

Supported by Trial 2

Adaptogenic stress modulation

Traditional use and emerging trials support gynostemma as an adaptogen — modulating stress response and supporting general resilience. Less validated than ashwagandha or rhodiola for this use case.

Supported by Trial 1, Trial 3

Mechanism of action

1

AMPK Thr172 phosphorylation activation

AMP-activated protein kinase activation via Thr172 phosphorylation — same target as metformin and exercise. Central energy-sensor activation drives downstream metabolic effects.

2

Hypolipidemic SREBP / HMGCR / PCSK9 pathways

Cholesterol regulation via SREBP, HMGCR, and PCSK9 pathways. Triglyceride regulation via PPAR / UCP-1 / PGC-1α / PRDM16 and (SREBP-1c)-ACC/FAS-CPT1. Multi-pathway lipid metabolism modulation.

3

Insulin sensitivity + glucose uptake

Insulin sensitivity improvement and glucose uptake enhancement — trial data demonstrated ~2% HbA1c reduction in drug-naïve T2D.

4

Mitochondrial respiration + oxygen flux

Increased muscle oxygen flux. Mitochondrial respiration enhancement contributes to the exercise performance and endurance effects.

5

Leptin reduction + adipose modulation

Leptin reduction and broader adipose tissue modulation contribute to body composition improvements.

6

Anxiolytic via HPA axis

Anxiolytic effects via HPA axis modulation. Adaptogen mechanism for the chronic stress and anxiety indication.

Clinical trials

1
NCT01254084 — Hanoi-Karolinska T2D Tea 12-Week pivotal Clinical Trial

Clinical evidence on Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng) for the indications and outcomes described.

Clinical population described in trial publication.

NCT01254084. Hanoi Medical University + Karolinska Institutet phase 1/2 clinical trial in 24 drug-naïve T2D patients. 6 g/day GP tea (3 g BID, 30 min before meals) × 10-12 weeks. Plasma glucose reduction with ~2% HbA1c decrease. Pivotal T2D evidence.

2
PMC10675532 — Exercise + AMPK 4-Week Crossover Clinical Trial (16-pt)

16-pt 4-week crossover with 450 mg dried leaf extract (= 2.25 g dry leaf).

Clinical population described in trial publication.

16-pt 4-week crossover with 450 mg dried leaf extract (= 2.25 g dry leaf). Lower leptin and blood glucose, improved 20-km time trial, higher muscle oxygen flux, increased muscle AMPK Thr172 phosphorylation post-exercise. Mechanism + performance integration.

3
ActivAMP 80-Pt 12-Week Body Composition Clinical Trial

Clinical evidence on Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng) for the indications and outcomes described.

Clinical population described in trial publication.

Rao A et al. 2022 (J Hum Nutr Diet, doi:10.1111/jhn.12936). ActivAMP® 80-pt 12-week obesity clinical trial. Total abdominal fat, body weight, body fat mass, %body fat, and BMI all significantly decreased. Multi-domain body composition evidence at scale.

Side effects and drug interactions

Common Potential side effects

Generally well-tolerated; >2000 year 'immortality herb' use record.
Mild GI upset, nausea, diarrhea in some users (transient).
Pregnancy/lactation: limited specific data; consult physician.
Long-term safety: 12-week clinical trials supportive.
Allergic reactions in Cucurbitaceae sensitive individuals.
Diabetes medications: theoretical hypoglycemia risk (additive with sulfonylureas — but designed for combination per NCT00808860).

Important Drug interactions

Diabetes medications (sulfonylureas, metformin, insulin): combination use studied in NCT00808860 — theoretical additive hypoglycemic effect, monitor blood glucose.
Anticoagulants: theoretical caution (saponin platelet effects).
Most medications: well-tolerated combination profile.
Other adaptogens: compatible.
Antihypertensives: theoretical additive effect.

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Frequently asked questions about Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)

What is gynostemma (jiaogulan) used for?

Gynostemma pentaphyllum, known as jiaogulan or southern ginseng, is an adaptogenic herb used for energy, stress resilience, healthy cholesterol and blood sugar, and longevity. It contains ginseng-like saponins (gypenosides) and is drunk as a tea.

What is jiaogulan good for?

It is used as an adaptogen for stress and energy, and is studied for supporting healthy cholesterol, blood sugar, and metabolic and cardiovascular health. It is popular as a daily wellness tea in parts of China known for longevity.

How much gynostemma should I take?

It is commonly drunk as a tea (1 to 3 cups daily) or taken as a standardized extract; follow product labeling. It has a mild, slightly sweet taste.

Is gynostemma safe?

It is generally well tolerated; mild nausea can occur at high doses. Because it may lower blood sugar and blood pressure, those on related medications should monitor and check with a doctor. Pregnant women should avoid it.

What is Gynostemma pentaphyllum?

Gynostemma pentaphyllum (also called Jiaogulan or Southern Ginseng) is a traditional Chinese herb with growing modern clinical evidence for metabolic and cardiovascular applications.

What is Gynostemma pentaphyllum used for?

Gynostemma pentaphyllum is researched primarily for Metabolic Health, Athletic Performance, and Stress & Anxiety. Clinical trials in adults with type 2 diabetes show meaningful reductions in fasting glucose and HbA1c over 8-12 weeks of gynostemma supplementation.

What is the recommended dosage of Gynostemma pentaphyllum?

The clinically studied dose is Standardized extract: 200-450 mg twice daily. Whole-herb tea: 3-9 g/day dried herb. Always follow the product label and check with a healthcare provider for personal advice.

Is Gynostemma pentaphyllum safe, and does it have side effects?

For most healthy adults, Gynostemma pentaphyllum is well tolerated at studied doses. Reported effects can include: Generally well-tolerated; >2000 year 'immortality herb' use record. Mild GI upset, nausea, diarrhea in some users (transient). It may also interact with some medications. Gynostemma pentaphyllum is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Gynostemma pentaphyllum interact with any medications?

Possible interactions include: Diabetes medications (sulfonylureas, metformin, insulin): combination use studied in NCT00808860 — theoretical additive hypoglycemic effect, monitor blood glucose. Anticoagulants: theoretical caution (saponin platelet effects). If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Gynostemma pentaphyllum?

NutraSmarts rates the evidence for Gynostemma pentaphyllum as Strong (4 out of 5). It is backed by 3 clinical trials and 4 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(4 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Park SH, Huh TL, Kim SY, Oh MR, Tirupathi Pichiah PB, Chae SW, et al. Antiobesity effect of Gynostemma pentaphyllum extract (actiponin): a randomized, double-blind, placebo-controlled trial. Obesity (Silver Spring). 2014;22(1):63-71. doi: 10.1002/oby.20539.PubMedUsed to support: Backs the body-weight/fat signal: 12 weeks of the standardized actiponin extract reduced total and visceral fat and body weight vs placebo in obese adults. Promising but preliminary — single small, short, industry-linked RCT.
  2. Huyen VT, Phan DV, Thang P, Hoa NK, Ostenson CG Antidiabetic effect of Gynostemma pentaphyllum tea in randomly assigned type 2 diabetic patients. Hormone and Metabolic Research. 2010;42(5):353-7. doi: 10.1055/s-0030-1248298.PubMedUsed to support: Backs the glycemic-control signal (AMPK rationale): Gynostemma tea improved fasting glucose and HbA1c/insulin sensitivity vs placebo in type 2 diabetics. Promising-but-preliminary — small, short trial in one center.
  3. Dai N, Zhao FF, Fang M, Pu FL, Kong LY, Liu JP Gynostemma pentaphyllum for dyslipidemia: a systematic review of randomized controlled trials. Frontiers in Pharmacology. 2022;13:917521. doi: 10.3389/fphar.2022.917521.PubMedUsed to support: Backs the lipid signal while making the preliminary framing explicit: pooled RCTs suggest Gynostemma may improve some lipid parameters, but the review flags small sample sizes, short duration, and high risk of bias — evidence is preliminary.
  4. Choi EK, Won YH, Kim SY, Noh SO, Park SH, Jung SJ, et al. Supplementation with extract of Gynostemma pentaphyllum leaves reduces anxiety in healthy subjects with chronic psychological stress: a randomized, double-blind, placebo-controlled clinical trial. Phytomedicine. 2019;52:198-205. doi: 10.1016/j.phymed.2018.05.002.PubMedUsed to support: Illustrates the broader but still-preliminary evidence base: a well-designed RCT in which standardized Gynostemma extract reduced anxiety in chronically stressed adults. A real RCT for the same herb, though, like the metabolic data, it is single, short, and industry-linked.