Benefits of Goji Berries: Immune, Vision & Metabolism Support

What Are Goji Berries (Lycium barbarum)?

Goji berries, also known as wolfberries, are small red fruits native to Asia and have been used in traditional Chinese medicine for over 2,000 years. They come from the Lycium barbarum shrub and are usually consumed dried, like raisins, or in powdered or juice form. Often hailed as a superfood, these berries have gained popularity in the UK for their potential to support immunity, vision, skin health, and more.

Nutritional Profile: Vitamins, Fibre, Polysaccharides & Antioxidants

Per 28g (a small handful), goji berries deliver:

• 98 calories

• 4g protein

• 21g carbohydrates

• 3.6g fibre

• 11% of the daily vitamin A requirement

• 15% of vitamin C

According to the BBC Good Food, goji berries also contain iron, zinc, and a unique group of polysaccharides called Lycium barbarum polysaccharides (LBPs), known for their antioxidant and immune-modulating properties.

Zeaxanthin, Beta-Carotene & Vitamin C

These berries are rich in zeaxanthin, a carotenoid critical for protecting the retina from oxidative stress. They also boast beta-carotene (a precursor to vitamin A) and a solid dose of vitamin C. These nutrients contribute to skin radiance, immune defence, and protection from UV damage, especially during the British winter when our skin is more vulnerable.

Fibre, Iron, B Vitamins & Polysaccharide Compounds

Goji berries deliver an impressive package of micronutrients and bioactive compounds that make them a true functional food. Their fibre content supports digestion by promoting regular bowel movements and feeding beneficial gut bacteria. A healthy gut microbiome is increasingly recognised as essential for immune regulation, mental clarity, and metabolic health.

They also contain a good amount of iron-essential for transporting oxygen in the blood and supporting cognitive performance and energy levels. Just 28g (a small handful) of dried goji berries can offer around 10% of your daily iron needs, especially valuable for those on plant-based diets.

B vitamins are another standout feature. Goji berries provide thiamine (B1), riboflavin (B2), and niacin (B3)—all of which help the body convert food into energy and support nervous system health.

Supports Eye Health & Vision Protection

One of the lesser-known but well-documented benefits of goji berries is their impact on long-term eye health. These berries are one of the richest natural sources of zeaxanthin, a carotenoid that accumulates in the macula—the part of the retina responsible for central vision. Zeaxanthin acts like natural sunglasses, filtering harmful blue light emitted by screens and protecting the eye from oxidative damage.

A 2021 study published in the journal Nutrients found that healthy adults who consumed 28g of goji berries five times a week for 90 days had increased macular pigment optical density (MPOD)—a key biomarker of retinal health and defence against age-related macular degeneration (AMD). Read the study here.

Given our increasing exposure to digital devices, incorporating zeaxanthin-rich foods like goji berries into the daily diet may help preserve vision and protect against screen-related eye fatigue.

Boosts Immune Function & Inflammation Control

Goji berries are often touted as an immune-boosting superfruit-and for good reason. Their vitamin C content plays a well-established role in supporting the body’s first line of defence, helping white blood cells function more effectively while also reducing oxidative stress. But what makes goji berries stand out is their abundance of LBPs-Lycium barbarum polysaccharides-unique compounds that modulate immune responses.

LBPs have been studied for their dual action: stimulating immune function when needed, while simultaneously calming chronic, low-grade inflammation-a driver of many age-related diseases. According to Healthline, these compounds have shown promise in both clinical and laboratory studies for improving immune cell activity, reducing pro-inflammatory cytokines, and enhancing antioxidant enzyme levels in the body.

Blood Sugar Regulation & Metabolic Balance

Emerging research indicates that goji berries may help stabilise blood sugar levels. A 2023 study published in Phytotherapy Research suggested that goji berries improved insulin sensitivity and reduced post-meal glucose spikes in adults with prediabetes. The fibre and antioxidant combo may also contribute to better metabolic control.

Heart & Liver Health Benefits

LBPs are also being studied for their role in reducing lipid accumulation in the liver and improving HDL ("good") cholesterol. Goji berries' potassium and antioxidant profile can help regulate blood pressure, while their anti-inflammatory nature may reduce overall cardiovascular risk. According to Verywellhealth, goji berries are also linked to improved liver enzyme levels in animal studies.

Mood, Energy & Cognitive Support

It’s not just your gut or skin that benefits from goji berries-your brain and energy levels do, too. Traditionally used in Chinese medicine as a tonic for vitality, goji berries are now being recognised in modern studies for their ability to support mood, focus, and mental stamina.

Goji berries are considered a gentle adaptogen-natural substances thought to help the body adapt to stress and restore balance. While they’re not a miracle fix, they do contain compounds that support both the nervous system and neurotransmitter health.

Goji berries are a natural source of B vitamins, including B1 (thiamine), B2 (riboflavin), and B3 (niacin)-all of which are essential for converting food into energy and supporting brain function. They also contain iron, which is crucial for transporting oxygen in the blood and maintaining healthy brain and nerve tissue.

Skin Health & Anti-Aging Effects

Goji berries aren’t just a pretty addition to smoothie bowls-they’re loaded with skin-loving nutrients that work from the inside out.

Their high antioxidant content, particularly vitamin C, beta-carotene, and zeaxanthin, helps neutralise free radicals-unstable molecules that accelerate signs of ageing like wrinkles, fine lines, and dullness. By tackling oxidative stress, goji berries support smoother, more resilient skin.

Vitamin C plays a key role in collagen synthesis, the protein responsible for skin elasticity and firmness. As we age, collagen naturally breaks down-but vitamin C helps slow this process by stimulating the body to produce more. This is one reason goji berries have found their way into many collagen-boosting supplements and serums in the UK.

Beta-carotene (a plant-based precursor to vitamin A) contributes to a more even skin tone, improved hydration, and reduced sensitivity to sun damage. In fact, a 2023 review in the International Journal of Molecular Sciences found that beta-carotene may enhance skin photoprotection and reduce erythema (skin redness) after UV exposure.

Digestive Health & Weight Management

Goji berries may be small, but they deliver big support for both digestion and healthy weight maintenance-especially when swapped in for ultra-processed, high-sugar snacks.

Let’s start with fibre. Just 28g (around a handful) of dried goji berries contains roughly 2g of dietary fibre, according to the UK’s Nutritional Data Sources. Fibre is essential not only for promoting regular bowel movements, but also for feeding beneficial gut bacteria—supporting a diverse, resilient microbiome that helps regulate mood, metabolism, and even inflammation.

Goji berries also have a low glycaemic index (GI), meaning they won’t spike blood sugar levels the way refined carbs or sugary snacks do. This helps stabilise energy levels and reduce cravings, a key factor in sustainable weight management. When you avoid dramatic blood sugar swings, you’re less likely to overeat later in the day.

Plus, goji berries are naturally sweet and chewy, making them a satisfying snack alternative when you want something that feels indulgent but isn’t loaded with empty calories or preservatives.

How to Use Goji Berries: Forms, Dosage & Tips

Goji berries can be eaten raw, soaked in tea, blended into smoothies, sprinkled over porridge, or added to trail mixes. A typical daily serving is 20–30g (a small handful). For powdered or juice formats, follow the brand’s specific dosage instructions. Always opt for organic, sulphite-free versions when possible.

Safety, Interactions & Who Should Be Cautious

Goji berries may interact with medications like blood thinners (e.g., warfarin) and blood pressure or diabetes medication. People with pollen allergies may also be sensitive. The NHS advises speaking with a healthcare professional before starting new supplements—especially if you’re on medication or pregnant.

For more nutrient-led guides that bridge gut health, skincare and energy, browse the Goodsense Superfoods blog.

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