Ashitaba: Benefits, Side Effects and Dosage

Ashitaba (Angelica keiskei) is a leafy green plant native to Japan and a staple in traditional medicine. Known as the "elixir of life" in some regions, Ashitaba has drawn attention for its unique bioactive compounds, especially chalcones, that may offer a variety of health benefits. But what does the science say about its benefits, side effects, and appropriate dosage? Let’s take a closer look at the evidence and clinical research.

Benefits of Ashitaba

Ashitaba isn’t just another trendy “superfood”—its potential health benefits have been the subject of increasing scientific interest. From metabolic support to anti-inflammatory effects, here’s a closer look at what research reveals about Ashitaba’s positive impact on health.

Benefit	Mechanism/Effect	Evidence Level	Source(s)
Blood Glucose	Stimulates GLUT4 translocation, increases glucose uptake, suppresses hyperglycemia	Animal, cell studies	1
Anti-Obesity	Modulates lipid metabolism, reduces adiposity, lowers cholesterol	Animal, human pilot	2, 9
Muscle Health	Inhibits muscle atrophy, stimulates muscle differentiation	Animal, cell studies	4
Anticoagulant	Suppresses PAI-1, may reduce thrombosis risk	Animal, cell studies	3
Immune Boost	Increases IL-2, IFN-γ responses	Animal studies	8
Antioxidant & Anti-Inflammatory	Variety of bioactive compounds	In vitro, animal	5

Table 1: Evidence-based Benefits of Ashitaba

Blood Glucose Regulation

One of Ashitaba’s most promising benefits lies in its ability to help regulate blood glucose levels. Key chalcones found in Ashitaba—4-hydroxyderricin and xanthoangelol—have been shown to significantly increase glucose uptake in skeletal muscle cells by promoting the translocation of GLUT4 transporters. In animal models, oral Ashitaba extract suppressed acute hyperglycemia, suggesting potential for blood sugar management and diabetes prevention. However, these findings are primarily from animal and cellular studies, so more human data are needed before clinical recommendations can be made 1.

Anti-Obesity and Metabolic Syndrome Support

Ashitaba may also help combat obesity and metabolic syndrome. Animal studies show that Ashitaba extract can suppress weight gain and fat accumulation in mice fed a high-fat diet. Mechanistically, Ashitaba appears to activate AMP-activated protein kinase (AMPK), suppress lipogenesis-related genes (like PPARγ and SREBP1), and promote fatty acid oxidation. Human pilot studies, although limited, have also observed reductions in visceral fat and body weight, particularly in individuals with higher baseline visceral fat levels 2 9.

Muscle Health and Anti-Atrophy Effects

Muscle atrophy—whether from aging, steroid use, or illness—can severely impact quality of life. Ashitaba’s active compounds, especially 4-hydroxyderricin, have demonstrated the ability to prevent muscle wasting and stimulate the formation of new muscle fibers in animal and cell studies. The mechanisms include both decreasing muscle protein breakdown and enhancing muscle cell differentiation 4.

Cardiovascular and Anticoagulant Properties

Ashitaba may offer anticoagulant benefits by suppressing the production of plasminogen activator inhibitor-1 (PAI-1), which is associated with thrombosis risk. Both animal and cell studies indicate that Ashitaba’s chalcones can lower PAI-1 levels under inflammatory conditions, suggesting potential cardiovascular protective effects 3.

Immunomodulatory and Antioxidant Actions

Studies in mice suggest Ashitaba extracts can enhance immune responses, increasing levels of important cytokines like IL-2 and IFN-γ after vaccination. These immunomodulatory effects could support general immune health, although human data is lacking. Additionally, Ashitaba is rich in antioxidants and anti-inflammatory compounds, which may help counteract oxidative stress and chronic inflammation 5 8.

Summary: The Promise and the Caveats

While Ashitaba displays a wide range of potential health benefits, it’s important to note that most research to date has been conducted in animals or in vitro. Human clinical trials are limited and often small-scale. Still, the evidence so far is promising, especially regarding metabolic health, muscle maintenance, and immune support.

Side Effects of Ashitaba

Even natural supplements can have undesirable effects or interact with other medications. What does the research say about the safety profile of Ashitaba?

Side Effect	Evidence/Description	Severity	Source(s)
No acute toxicity	No genotoxicity or major toxicity in animal studies	Low	6, 7, 10
Gastrointestinal	Increased fecal output, bile acid excretion; no pathology	Mild	7
Male-specific nephropathy	High doses caused alpha 2-urinary globulin nephropathy in male rats	Dose-dependent	6
Jejunal lymphangiectasia	Observed at high doses in rats	Dose-dependent	6
No gastric damage	No histopathological changes in stomach at up to 1,000 mg/kg	None observed	10
No noted adverse events	Human pilot study reported no safety concerns	None observed	9

Table 2: Safety and Side Effects of Ashitaba

General Safety Profile

Ashitaba has a generally favorable safety profile in both animal studies and limited human trials. Comprehensive toxicological assessments, including genotoxicity assays and 90-day repeated dose studies in rats, found no evidence of genotoxicity or acute toxicity at typical supplemental doses 6. In short-term studies, even high oral doses did not result in pathological changes in the liver, kidney, or stomach in rodents 7 10.

Gastrointestinal Effects

Some studies have observed increased fecal output and bile acid excretion with higher Ashitaba intake, likely due to its fiber content. These effects may be considered beneficial for digestive health, though they could be uncomfortable for sensitive individuals if consumed in large quantities 7.

Dose-Related and Gender-Specific Effects

At very high doses, male rats developed a specific type of nephropathy (alpha 2-urinary globulin nephropathy), and both sexes showed jejunal lymphangiectasia. However, these effects were observed at levels far above typical human consumption and may not be relevant to humans 6. Notably, a 21-day oral administration of Ashitaba extract at up to 1,000 mg/kg in mice showed no significant gastric damage 10.

Human Studies and Adverse Events

In a double-blind, placebo-controlled pilot study in slightly obese adults, daily supplementation with 200 mg of Ashitaba chalcone powder for 8 weeks resulted in no significant adverse effects or changes in laboratory safety markers, blood pressure, or heart rate 9.

Summary: Safe for Most, But Caution at High Doses

Most available evidence suggests Ashitaba is safe for short-term use at standard supplemental doses. Adverse effects are rare and generally mild, but more research is needed—especially for long-term or high-dose use, and in specific populations such as pregnant or breastfeeding women.

Dosage of Ashitaba

With promising benefits and a generally mild side effect profile, what is the right dose of Ashitaba to use? Here’s what research and tradition suggest.

Dosage Form	Dose Range	Duration/Population	Source(s)
Chalcone powder	200 mg/day (8% chalcones)	8 weeks, adults	9
Extract (animal)	0.01–0.1% w/w in diet	16 weeks, mice	2
Extract (immunity)	100–500 mg/kg/day	21 days, mice	8
Extract (toxicity)	Up to 1,000 mg/kg/day	21–90 days, rodents	6, 10

Table 3: Dosage Guidelines for Ashitaba

Human Dosage: What’s Been Studied?

The best-studied human dosage is 200 mg per day of Ashitaba chalcone powder (standardized to about 8% active chalcones). This dose was used safely in an 8-week pilot study in overweight adults and was associated with reductions in visceral fat and body weight in those with higher baseline fat levels 9. No significant adverse effects were observed.

Animal Dosages: Translating to Human Use

Animal studies often use higher doses to test for efficacy and toxicity. For example:

• In metabolic studies, 0.01%–0.1% Ashitaba extract in the diet of mice over 16 weeks reduced adiposity and improved lipid profiles 2.
• Immunity studies in mice used 100–500 mg/kg/day, with higher doses leading to more pronounced immune effects 8.
• Toxicology studies in rodents found no adverse effects at up to 1,000 mg/kg/day over 21 days 10, and a NOAEL (no observed adverse effect level) of 300 mg/kg in 90-day studies 6.

Traditional and Commercial Use

Traditionally, Ashitaba is consumed as fresh leaves, teas, or powders. Commercial supplements typically provide doses in the range of 200–500 mg per day. It is important to note that the concentration of active compounds (chalcones) can vary widely between products.

Considerations for Special Populations

There is currently insufficient evidence to recommend Ashitaba for pregnant or breastfeeding women, children, or individuals with chronic disease. People taking anticoagulant medications should consult a healthcare provider, as Ashitaba may influence coagulation pathways 3.

Practical Recommendations

• For general health and metabolic support: 200 mg/day of a standardized Ashitaba chalcone powder appears safe and may offer benefits 9.
• For immune support or other effects: Animal data suggest 100–500 mg/kg, but human equivalent dosing should be considerably lower.
• Long-term use: Insufficient data is available. Use for periods up to 8 weeks has been tested in humans without adverse effects.

Conclusion

Ashitaba is a botanically fascinating plant with a rich tradition of use and a growing body of scientific support. Here’s what the evidence tells us:

• Potential Benefits: Ashitaba may support blood sugar control, reduce adiposity, enhance muscle health, provide mild anticoagulant effects, and boost immune response 1 2 3 4 8 9.
• Safety Profile: Generally well-tolerated in both animal and human studies, with mild gastrointestinal effects being most common. High doses may cause specific organ changes in rodents, but not observed at typical human doses 6 7 9 10.
• Recommended Dosage: 200 mg/day of standardized chalcone powder is safe and effective in short-term human studies. Animal studies use higher doses, but human equivalents should remain lower 2 6 8 9.
• Research Gaps: Most evidence comes from animal or cell studies; large, high-quality human trials are still needed 5.

In summary:

• Ashitaba offers promising, multifaceted health effects supported primarily by preclinical research.
• It appears safe at standard supplement doses for short-term use.
• Optimal dosing for long-term or specific health goals requires further study.
• As with any supplement, consult a healthcare provider before starting, especially if you have health conditions or take medications.

Ashitaba’s story is still unfolding, but its unique blend of traditional wisdom and modern science makes it a plant worth watching for future health breakthroughs.