Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Jiaogulan (Gynostemma pentaphyllum) is an herb traditionally used in East Asian medicine and has more recently garnered attention as a potential adaptogen and exercise aid. Scientific studies investigating jiaogulan’s effects on athletic performance are limited but emerging. Some animal and small human studies suggest that jiaogulan may enhance endurance and reduce fatigue, likely due to its content of gypenosides—compounds structurally similar to ginsenosides found in Panax ginseng. These saponins are thought to modulate nitric oxide production, which could improve blood flow and oxygen delivery during exercise. One small randomized controlled trial showed that supplementation with jiaogulan extract increased exercise tolerance and reduced markers of fatigue in healthy adults, possibly by promoting mitochondrial biogenesis and enhancing antioxidant capacity (PubMed). However, the number of robust clinical trials is limited, and study sizes are generally small. Traditional use in China and Southeast Asia also includes claims of boosting energy and resilience, but direct evidence for athletic performance remains preliminary. Overall, while there is some scientific and traditional rationale for using jiaogulan as an exercise aid, the current level of scientific validation is moderate to low, justifying a rating of 2 out of 5 for the quality and quantity of supporting evidence.

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