Goji berry (Lycium barbarum)
TCM 'Eye Brightening' fruit, small RCT signal for subjective wellbeing and antioxidant markers; broad longevity claims overhyped.
Why
Goji berries (Lycium barbarum, gou qi zi) are widely used in TCM as a yin-tonifying fruit, traditionally for vision, kidney, and liver support. Small modern RCTs (Amagase 2009) report modest improvements in subjective wellbeing, antioxidant biomarkers, and macular pigment density at 13.7–28 g/day standardised juice. Modern marketing has often outstripped the actual evidence base.
How it works
Lycium barbarum polysaccharides (LBP) modulate antioxidant gene expression and immune cell activity. Zeaxanthin content contributes to macular pigment density. Carotenoid and vitamin C content provides general antioxidant capacity.
Expected onset · Subjective effects within 2–4 weeks
How to take
Dosage
Whole dried berries: 6–15 g/day. Standardised juice (GoChi): 120 ml/day.
Timing
Once daily, any time
On the label
Whole dried berries (food source) or standardised juice (GoChi was the trial-grade form). 'Goji' is the marketed name; Chinese pharmacopoeia name is gou qi zi.
Ideal for
Adults exploring TCM-tradition fruits as part of nutrient-dense eating; people who enjoy the food itself.
Safety
Evidence
Amagase 2009 RCT (n=34): GoChi standardised juice 120 ml/day for 14 days improved subjective fatigue, athletic performance and digestion scores. Bucheli 2011 reported increased macular pigment density. Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
Preliminary, RCTs exist in non-tier-1 journals but are small or short-duration. No Cochrane review, EMA monograph or EFSA-authorised claim covers the indication.
Where to get it
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