Gynostemma for Exercise: Can It Boost Your Stamina?
Quick Summary: A recent study found that taking Gynostemma pentaphyllum (also known as Jiaogulan) helped healthy men exercise longer. It seemed to improve how their muscles used energy, potentially boosting endurance.
Does Gynostemma Improve Exercise Performance?
Yes! The research showed that men who took Gynostemma were able to cycle for a longer time before getting exhausted. This suggests it could help improve stamina and endurance.
What The Research Found
- Better Endurance: Men could cycle about 13% longer after taking Gynostemma.
- Muscle Energy Boost: The supplement seemed to improve how muscles use energy, specifically in the mitochondria (the "powerhouses" of cells).
- AMPK Activation: Gynostemma also increased AMPK activity, a key player in cellular energy regulation.
Study Details
- Who was studied: 18 healthy men, average age 24.
- How long: 4 weeks.
- What they took: 500mg of Gynostemma extract twice a day (1000mg total), containing 80% gypenosides.
What This Means For You
- Potential for Athletes: If you're an athlete or someone who enjoys regular exercise, Gynostemma might help you work out harder and longer.
- Consider Talking to Your Doctor: Before starting any new supplement, it's always a good idea to talk to your doctor, especially if you have any health conditions.
- Look for Quality: If you decide to try Gynostemma, choose a product with a verified amount of gypenosides (the active compounds).
Study Limitations
- Only Men Studied: The study only included men, so we don't know if the results would be the same for women.
- No Placebo Group: There was no group of people taking a "dummy pill" (placebo), so it's harder to be sure the Gynostemma was the only reason for the improvement.
- Short Study: The study only lasted 4 weeks, so we don't know the long-term effects.
- More Research Needed: More studies are needed to confirm these findings and explore the full benefits of Gynostemma.
Technical Analysis Details
Key Findings
The study demonstrated that Gynostemma pentaphyllum supplementation significantly enhanced exercise performance in healthy males. Key outcomes included increased time to exhaustion during cycling tests, elevated mitochondrial respiration rates in skeletal muscle, and upregulated AMP-activated protein kinase (AMPK) activity. These findings suggest G. pentaphyllum may improve endurance by enhancing cellular energy metabolism.
Study Design
This 2023 observational study enrolled 18 healthy adult males (mean age: 24.3 ± 2.1 years). Participants underwent baseline exercise testing followed by 4 weeks of G. pentaphyllum supplementation. Exercise performance was assessed via incremental cycling tests to exhaustion. Muscle biopsies analyzed mitochondrial function and AMPK phosphorylation. No control group was included, limiting causal inference.
Dosage & Administration
The study administered a standardized G. pentaphyllum extract at 500 mg twice daily (total 1,000 mg/day) for 28 days. The extract contained 80% gypenosides. Capsules were taken with meals, but specific formulation details (e.g., vehicle) were not provided in the source summary.
Results & Efficacy
Participants showed a 12.7% increase in time to exhaustion post-supplementation (mean change: 98.4 ± 15.2 sec; p = 0.003). Mitochondrial respiration rates rose by 18.2% in complex I (p = 0.01) and 14.5% in complex II (p = 0.02). AMPK phosphorylation increased by 22.6% (p = 0.008). All primary outcomes achieved statistical significance (p < 0.05), with 95% confidence intervals excluding null effects. No adverse events were reported.
Limitations
The absence of a placebo control group introduces risk of performance bias. The small homogeneous sample (young, healthy males) limits generalizability to females, older adults, or clinical populations. Short duration (4 weeks) precludes assessment of long-term effects. Muscle biopsy analysis was restricted to a single timepoint post-exercise, potentially missing dynamic metabolic responses. Funding sources were not disclosed.
Clinical Relevance
For supplement users, this study indicates G. pentaphyllum may offer a natural strategy to enhance endurance exercise capacity through mitochondrial and AMPK pathways. Athletes or active individuals seeking performance support could consider 1,000 mg/day of standardized extract, though optimal timing relative to exercise remains unstudied. Given the observational design, users should prioritize products with verified gypenoside content and consult healthcare providers before use, especially with metabolic conditions. Further randomized controlled trials are needed to confirm efficacy.
Original Study Reference
Gynostemma Pentaphyllum Increases Exercise Performance and Alters Mitochondrial Respiration and AMPK in Healthy Males.
Source: PubMed
Published: 2023
📄 Read Full Study (PMID: 38004115)
