Codonopsis pilosula (Dang Shen)
What it is
Known as the "poor man's ginseng" in TCM, Codonopsis is a gentler Qi-tonifying herb used for fatigue, poor appetite, and recovery from illness. Contains codonopsin and lobetyolin. A 2024 systematic review found limited but consistent evidence for immune modulation and anti-fatigue effects. Generally very safe and suitable for long-term use. Often substituted for Panax ginseng in traditional formulas when a milder effect is desired.
Dose
9–30 g/day in traditional decoctions or 1,000–3,000 mg/day dried root powder; milder than ginseng
Time of day & tips
Take with warm water or in soups. Very safe for long-term use. Milder than ginseng — suitable for those who find ginseng too stimulating. Can be added to broths and stews. No significant drug interactions.
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