Jiaogulan (Gynostemma pentaphyllum)
What it is
Known as "Southern Ginseng" in China, jiaogulan contains gypenosides that activate AMPK — the same metabolic pathway as metformin and exercise. A 2024 small RCT found 450 mg/day reduced fasting blood glucose and insulin resistance in pre-diabetic adults. Also shows adaptogenic stress-reducing effects in animal models. Traditionally consumed as a longevity tea in Guizhou province.
Dose
450–900 mg/day standardised extract (98% gypenosides) or 3–5 cups of jiaogulan tea daily
Time of day & tips
Can be consumed as a pleasant caffeine-free tea or as capsules. Take with meals. Additive effects with blood sugar-lowering medications — monitor glucose if diabetic. Allow 4–8 weeks for metabolic effects.
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