Japanese Ashitaba
Also known as: Ashitaba, Japanese Angelica, Angelica keiskei
Overview
Ashitaba (*Angelica keiskei* Koidzumi) is a traditional Japanese plant known for its rich concentration of bioactive compounds, including prenylated chalcones, coumarins, and flavanones. Used in traditional folk medicine, Ashitaba offers potential health benefits such as anti-diabetic, antioxidative, anti-inflammatory, antihypertensive, and antimicrobial effects. Natively found in Japan, this botanical is characterized by its high dietary fiber, vitamins, and notable polyphenols like xanthoangelol and 4-hydroxyderricin. Despite its promising properties, research is still in early phases, primarily consisting of small-scale human and animal studies; larger randomized controlled trials (RCTs) are necessary to validate its efficacy. Current applications mainly focus on its role in improving metabolic health.
Benefits
Clinical studies have documented multiple benefits of Ashitaba: a pilot study demonstrated a 7.94% reduction in visceral fat area over eight weeks with a daily intake of 200 mg of Ashitaba chalcone powder, though not statistically significant compared to placebo. Another study involving subjects with metabolic syndrome reported reductions in visceral fat, body weight, BMI, and body fat following the consumption of Ashitaba green juice. Enhanced serum levels of adiponectin—vital for metabolic health—were also observed. Long-term supplementation in aging models suggests potential anti-thrombotic properties. Those with central obesity may experience the most substantial benefits. Overall, while effect sizes show moderate evidence, confirming research with larger samples is crucial.
How it works
Ashitaba's health benefits are attributed to its bioactive compounds, particularly chalcones, which appear to enhance adipogenesis and increase adiponectin levels in adipose tissue, contributing to reduced visceral fat. Additionally, the antioxidative and anti-inflammatory properties of these compounds may improve metabolic outcomes by enhancing insulin sensitivity and mitigating inflammation. However, the precise molecular mechanisms and interactions within biological pathways require further elucidation to understand Ashitaba's full impact on health.
Side effects
Existing studies report no significant adverse effects from the use of Ashitaba, either in short-term or long-term studies. Common side effects (more than 5%) and uncommon side effects (1-5%) were not documented in the available research. Rare side effects (<1%) are also not known due to a scarcity of comprehensive adverse effect data. While the safety profile appears robust, no significant drug interactions have been identified, although additional research is warranted. Caution is advised for individuals with unknown sensitivities, and currently, no specific contraindications have been determined. It appears generally safe for healthy adults and those with metabolic syndrome or diabetes.
Dosage
Current research suggests a minimum effective dosage around 200 mg/day of Ashitaba chalcone powder. However, optimal dosage ranges remain undetermined and need more extensive investigation. Long-term supplementation studies (up to 52 weeks) have shown no adverse effects, but without established maximum safe doses. Timing of supplementation has not been specifically investigated, and Ashitaba can be consumed in various forms, including powder and green juice. The absorption of bioactive compounds may be influenced by dietary factors, though this is yet to be extensively researched.
FAQs
Is Ashitaba safe?
Yes, Ashitaba appears safe based on current studies, though long-term safety and potential interactions need further appraisal.
When should I take Ashitaba?
No specific timing for Ashitaba consumption has been established, necessitating further studies for optimized guidelines.
What results can I expect from Ashitaba?
Users may anticipate reductions in visceral fat and body weight based on small-scale studies, but these effects require more confirmation.
Is Ashitaba a miracle cure?
No, Ashitaba should complement a holistic health plan inclusive of diet and exercise, rather than being viewed as a sole weight-loss solution.
Research Sources
- https://medcraveonline.com/AOWMC/a-two-part-randomized-placebo-controlled-double-blind-pilot-study-to-determine-the-effect-of-ashitaba-angelica-keiskei-chalcone-powder-chalcurbr-on-body-weight-and-visceral-fat-in-slightly-obese-adults.html – This randomized, placebo-controlled pilot study found significant reductions in visceral and total fat area among overweight adults taking Ashitaba for 8 weeks. However, differences compared to placebo were not statistically significant, pointing to methodological limitations.
- https://www.jstage.jst.go.jp/article/jcam/9/1/9_1_49/_pdf – This pilot study explored Ashitaba's impact on individuals with metabolic syndrome, demonstrating reductions in visceral fat, body weight, body fat, and BMI over an 8-week period, alongside increased adiponectin levels. The need for larger trials was stressed due to sample size limitations.
- https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.810242/full – This study investigated the supplemental effects of Ashitaba yellow stem exudate on aging mice, revealing reductions in proteins associated with inflammation and thrombosis over a 52-week usage period. Findings support the potential prolonged benefits of Ashitaba in age-related metabolic disorders.
- https://pubmed.ncbi.nlm.nih.gov/37862040/ – This PubMed entry discusses various studies related to Ashitaba, gathering clinical evidence and insights regarding its biochemical properties.
- https://pubmed.ncbi.nlm.nih.gov/27399234/ – This reference includes important findings regarding Ashitaba, focusing on its nutrient profile and preliminary research outcomes related to its health benefits.
