In a Chinese pharmacy, goji berries sit in a jar, small and wrinkled and the colour of dried tomatoes. In many Chinese homes they are tossed into soup or steeped in hot water with chrysanthemum.

In the rest of the world they are sold as a superfood. The truth sits somewhere in the middle, and the middle is more interesting than the label.

What goji berries are

Goji berries, also called wolfberries, are the fruit of Lycium plants, mainly Lycium barbarum and Lycium chinense. They grow in parts of China, and are also cultivated elsewhere. They are usually sold dried.

They are related to tomatoes, potatoes and peppers, which belong to the nightshade family.

The traditional view

In Traditional Chinese Medicine, goji berries (gouqizi) are classed as a tonic that nourishes the Liver and Kidney and is associated with the eyes. They have been used in food and herbal formulas for a very long time, often in soups, congee, teas and rice dishes.

These associations are part of a traditional framework. They are cultural context and not proven medical effects.

What research suggests

Goji berries have been studied in the laboratory and in some human trials. They contain carotenoids, such as zeaxanthin, which is also found in some vegetables and is a pigment found in the eye, plus polysaccharides and vitamin C.

The research is limited:

  • Many studies are small, short or funded by producers.
  • Some trials suggest possible effects on markers such as antioxidant status or well-being, while results on health outcomes are inconsistent.
  • There is no reliable evidence that goji berries treat or prevent disease, improve eyesight in healthy people or slow ageing.

A reasonable summary is that goji berries are a nutritious dried fruit with a long food tradition, and that claims beyond that are not established.

Safety and cautions

Natural does not always mean safe. Be careful if:

  • You take warfarin or other blood thinners. There are case reports of goji berries increasing the effect of warfarin. Speak to your doctor before eating them regularly.
  • You have a nightshade or related allergy. Allergic reactions have been reported, including in people allergic to peaches or tomatoes.
  • You take medication for diabetes or blood pressure. Ask your doctor or pharmacist, since interactions are possible.
  • You are pregnant or breastfeeding. Traditional views on goji in pregnancy vary, so ask your doctor.
  • You buy supplements or concentrated juices. These are less regulated than whole foods, and quality varies.

Eat them in food-sized amounts, such as a small handful a day at most, unless a professional advises otherwise.

How to use them

Goji berries are mild, slightly sweet and a little tart. A few simple ways:

  1. Tea: steep ten to fifteen berries in hot water for five to ten minutes and eat the softened berries afterwards.
  2. Soup: add a small handful in the last ten minutes of cooking.
  3. Congee or porridge: stir them in near the end.
  4. Trail mix or yoghurt: eat them dried as you would raisins.
  5. Chicken broth: add a few with ginger, a traditional pairing.

Soaking them for a few minutes softens them.

Buying and storing

  • Look for berries that are deep red-orange, plump and not too hard.
  • Check the ingredients: they should contain only goji berries. Avoid sugar-coated or sulphur-treated products if you can.
  • Choose products with clear origin and testing, since dried fruit can contain pesticide residues.
  • Store in an airtight container in a cool, dark place.

The "superfood" problem

The word superfood is a marketing term, not a scientific one. It tends to attach exaggerated claims to a single food. A varied diet matters far more than any one berry.

If you enjoy goji berries, they can be part of that variety. If you do not, you lose nothing.

Questions readers ask

Can goji berries improve eyesight?

They contain pigments that are part of the eye, but there is no good evidence that eating them improves vision in healthy people or treats eye disease. Regular eye tests matter more.

Can I eat them every day?

In small amounts, many people do. If you take medication or have health conditions, check with your doctor first.

Are they better than blueberries?

Not in a way that research can prove. Different berries contain different compounds, and variety is a sensible approach.

Evidence and limits

  • Traditional uses are cultural and historical, not clinical proof.
  • Human research is limited and often small, and interactions with warfarin have been reported.
  • This article is general information and does not recommend goji berries for any condition.

Try a small handful of goji berries in a cup of warm water this week. Notice the flavour, and ask a pharmacist first if you take regular medication.