What are Goji Berries? Benefits, Nutrition, & Side Effects

The goji berry plant has been used in Chinese medicine for centuries. It is mainly grown in the  Ningxia and Xinjiang regions of Northwestern China. The goji plant is a boxthorn species in the nightshade family.

Also known as the wolfberry, there are two varieties of goji berry by the Latin names Lycium barbarum or Lycium chinense. The L. Barbarum variety is typically sweeter than the other, with meatier fruit than L. chinense, which is more fibrous.

Around the year 2000, goji berries started to become mainstream in the United States as a superfruit. Some studies show goji berries have various health benefits and improve some skin and hair conditions.

But do they live up to the hype? Let’s take a look and find out about the:

• Benefits of goji berries
• Nutrition facts
• How to eat goji berries
• Any side effects
• Tips on buying them

Benefits of Goji Berries

Plants have been used for many years in Chinese medicine for their health benefits. Here are some of the benefits you may see if you use goji berries.

Improved Well Being

Have you been feeling tired, depressed, or just generally unwell recently? Drinking goji berry juice for some time could improve your symptoms.

One study followed two groups over the course of 14 days to see how goji juice would better their circumstances. Eighteen people served as the placebo group and 16 people were in the juice group. Each group completed a questionnaire on day one and day 15 to compare.

In the end, the juice group noticed significant improvements in:

• Sleep quality
• Athletic performance
• Focus
• Happiness
• Energy
• Ability to wake each morning
• Focus
• Calmness
• Gastrointestinal function
• Better overall feeling of health

The control group only improved in heartburn and happiness, according to their questionnaires. 

A meta-analysis included this study and three others to determine improvement in well-being from goji berry juice. All studies concluded that participants drinking the juice regularly showed significant increases in overall health, neurological, and psychological improvement.

Improve Immunity 

After the last section, is it any surprise that goji berries could improve immunity? More studies suggest just that. 

One of the main components, L. barbarum polysaccharides (LBPs), contains potent immune-enhancing components. LBPs have hypoglycemic effects, anti-oxidative, and antitumor properties, among other properties.

Goji berries also have high concentrations of polyphenols, which have anti-oxidative and anticancer properties. Higher concentrations of vitamins A and C compared to other berries also help build immunity and ward off colds. 

An interesting study done on mice showed that feeding them a diet including wolfberries for 30 days. They were then given a flu vaccine and injected with the flu A virus. The goji berry group had higher flu antibodies and shorter and less severe illnesses than the control group with vaccine alone.

Regulate Blood Sugar

Polysaccharides also seem to have anti-diabetic properties, which means goji berries could help regulate blood sugar. 

Studies on mice and rats have shown promise to reduce blood glucose levels using LBPs. While results are positive, testing would have to be done on humans to be sure how goji berries would work.

In the future, goji berries could be incorporated into medications or other alternatives to help regulate diabetes. Like medication, doses would have to be measured to avoid dropping blood sugar too low.

Protect Eye Health

Certain properties in goji berries have also been shown to improve retinal health. Retinal disorders are often hereditary and can end up causing blindness over a person’s lifetime.

Studying some disorders in rats, researchers have found properties in goji berries that protect the photoreceptors. They may also be able to inhibit certain proteins from forming in the retina.

Other than LBPs, goji berries include other neuroprotective compounds like:

• Zeaxanthine
• Beta-carotene
• Cerebroside
• Lutein 
• Zinc
• Iron
• Copper

Goji berries may protect the retinal ganglion cells, which can help prevent glaucoma in those prone to it. Diabetics can also end up with poor eyesight and other health issues as the disease progresses. Studies in rats and mice have shown goji berries to protect from diabetic retinopathy and retinal abnormalities in early diabetics.

Regulate Cholesterol

Many people suffer from high LDL (bad cholesterol) and low HDL (good) cholesterol levels. To regulate cholesterol and improve lipid profiles, supplementing with goji berries could help.

One study followed a control and supplement group for 45 days. In the end, the goji berry group had improved their cholesterol readings and lipid profile. They also noted a lower waist circumference, which can be difficult for those with metabolic syndromes.

Protect the Liver

Dried goji berries have long been used in traditional Chinese medicine to protect the liver. It is believed to bring balance to the “yin” and “yang” of the body.

Betaine is a known liver protectant and is often combined with licorice root to increase the effects. Goji berries have been studied in human cells and found to prevent liver cancer cells from forming. They are also known in rats and mice to:

• Reduce oxidative stress
• Prevent alcoholic fatty liver disease progression
• Reduce necroinflammation

A carotenoid present in goji berries, zeaxanthin dipalmitate, is also a liver protectant. Those suffering from hepatitis B, liver cirrhosis, and hepatocellular carcinoma may find their symptoms better managed when consuming goji berries.

Benefits for Skin and Hair

Goji berries can also offer benefits to the skin and hair, providing anti-aging properties to those who consume them. They are juiced, made into powder or extracts, and used in both skin and hair care products. 

A study was done on hairless mice and found that 5% of goji berry juice contains endogenous skin antioxidants. Consuming the juice regularly provided UV protection and reduced the risk of sunburn.

Goji berries have antifungal, antibacterial, and anti-inflammatory properties, which make them a good choice for scalp care. They have also been known to promote hair growth and are moisturizing, protecting the hair follicle.

Now that we know some of the benefits of goji berries, let’s look at the nutrition facts. We’ll also discuss any side effects and precautions you may need to take before including goji berries in your diet.

Goji Berries Nutrition Facts

One reason the goji berry is hailed as a superfruit is due to its antioxidant properties. The more vibrant and colorful a fruit is, the more antioxidant power it has.

Goji berries are high in carbs and protein but low in fat. Here are the nutrition facts for 100 grams of dried goji berries:

• Calories: 349
• Carbohydrates: 77 g
• Protein: 14 g
• Fat: 0.4 g
• Sodium: 298 mg
• Calcium: 190 mg
• Iron: 6.8 mg
• Fiber: 13 g
• Vitamin A: 26822 IU
• Vitamin C: 484 mg
• Sugar: 45 g

When shopping for goji berries, you will most often find them dried in a package. They can be eaten right out of the package and are also found in teas and juices. Goji berries can also be used as a supplement in powder, extract, or tablet form.

How to Eat Goji Berries

How do you eat goji berries? The same way you’d eat any other dried fruit or berry. 

You can eat them raw, fresh or dried, but goji berries can also be added to recipes:

• Granola
• Yogurt
• Trail mix
• Sauces
• Smoothies
• Desserts
• Salads
• Oatmeal 

After learning about some of the benefits, you may wonder how many goji berries can I eat a day? Given the high dose of vitamin A in 100 grams of goji berries, you may want to avoid large quantities.

Vitamin A toxicity, or hypervitaminosis A, can happen when you consume too much vitamin A over time. The recommended dosage is no more than 25,000 IU per day for adults.

Here are some of the symptoms for vitamin A toxicity:

• Blurred vision
• Dizziness
• Drowsiness
• Headache
• Liver damage
• Bone pain
• Vomiting
• Nausea
• Skin changes (peeling, itching, cracking at mouth corners)
• Hair changes (hair loss or oily hair)

Potential Side Effects and Drug Interactions

While there are some notable benefits to eating or using goji berries, they do have some side effects. Most won’t have any but a common problem reported is stomach upset or nausea.

Though rare, goji could cause liver damage and sunlight sensitivity. Women who are pregnant and breastfeeding should avoid them, as not enough is known to deem them safe for consumption.

Use caution with goji berries if you are already allergic to these items:

• Tobacco
• Tomatoes
• Nuts
• Peaches 

People who take medication for high blood pressure should avoid goji root bark. Mixing the two could cause your blood pressure to get too low, however, the fruit may not have the same effect. If you suffer from low blood pressure without medication, you should also avoid goji berries.

Those who take medication to control blood sugar for diabetes should also proceed with caution. Eating goji berry fruit could lower your blood sugar too much when combined with medication.

If you are taking Warfarin or Coumadin for blood thinning, goji berries could increase how long it stays in your system. Bleeding and bruising could result, so it’s best to avoid goji fruit and bark.

Here is a further list of medications that could interact with goji berries. If you are concerned about consuming goji berries, talk with your doctor before trying them.

A Tip for Affordable Goji Berries

Have you ever shopped for goji berries and found the cost to be too much to stomach? If you’re interested in trying them for the health benefits outlined today, here’s a trick for affordable goji berries.

The next time you’re near an international grocery store, check out the dried fruits section. If you happen to see what looks like goji berries listed as lycium berries, you’re in luck. These are one in the same, and will probably be much cheaper than anywhere else you’ve found them before.

Final Thoughts

Due to the many compounds and high anti-oxidative power of the goji berry, it makes sense some consider it a superfruit. While many of the studies referenced today show promise for various health issues, testing still needs to be done on humans.

If you’re curious and want to add goji berries to your diet, whether eating the fruit or drinking the juice, start out slow. Vitamin A toxicity could happen if you consume too much too fast, or for long periods of time. If you’re taking medication or have stomach upset, consult a doctor before taking goji berries.

Looking for more ways to increase your daily intake of superfoods? Vintage Bloom™ contains 16 herb and vegetable powders in each serving. Not only can you help boost your immunity, but you’ll also reduce your stress levels and recover quicker from your workouts.

Do you include goji berries as part of your diet for any of the health benefits? If not, do you plan to? We’d like to hear your thoughts in the comments below.