4 Benefits of Astragalus Root + Recipes (2024)

For thousands of years, the golden roots of the astragalus plant have been revered for their ability tosupport immune function, longevity, energy levels and more. It’s got a mild, nutty, slightly sweet flavor that works well in teas and soups, making it easy to incorporate into your daily routine.

Astragalus’ Chinese name, huáng qí, means “yellow leader” because the yellow root is considered one of the most important herbs in Traditional Chinese Medicine (TCM).

I’ll cover what makes it so special below, but first I want to remind you that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. Please talk with your healthcare provider about any herbs you are considering.

Now that we’ve got that out of the way, let’s dive in.

What is astragalus root? ^

Also known as milk vetch, the astragalus plant creates beautiful flowers, but only the roots are considered beneficial.

There are actually over 2,000 species of astragalus, but only two are used therapeutically—Astragalus membranaceus(synonymAstragalus propinquus) and Astragalus mongholicus. These are the ones you want to look for when considering a supplement, tea or tincture.

Both contain bioactive compounds that work synergistically together, including:

• Immune supporting and antioxidant-rich polysaccharidessuch as astragalans I, II, and III. Hot water draws out more polysaccharides than alcohol, so astragalus is often consumed in tea or soup rather than as a tincture. However, other compounds are better extracted by alcohol, so there are benefits to the tincture form, too. (If you’re curious about why, you canlearn about the differences between teas, decoctions, tinctures and more here.)
• More than 40 saponins, including the potent antioxidants known as astragalosides (there are seven of them – I, II, II, IV, V, VI, and VII). These antioxidants are thought to support the integrity of the respiratory tract. One study also found that astragaloside IV may play a role in supporting wound healing. (1)
• Flavonoids, which are thought to support heart health, longevity, and more.
• Terpenes, which are antioxidants that help protect against cellular damage.

It’s also rich in potassium andmagnesium, which is often called “The Magic Mineral,” plus vital trace minerals like copper and manganese.

6 Health Benefits of Astragalus Root ^

Together, the constituents listed above give astragalus its therapeutic properties. Let’s take a look at some of the most well-researched benefits.

1. Supports Immune Function ^

Astragalus appears to strengthen both nonspecific and specific immunity.” – Medical Herbalism by David Hoffman, FNIMH, AHG

One of the wonderful things about astragalus is that it’s classified as an immune modulator, meaning that it helps to encourage balance in both underactive (immune compromised) and overactive (autoimmune disease) systems. (2)

“It is extremely safe and well tolerated, and it is particularly useful for supporting the immune system,” writes Donald R. Yance, CN, MH, RH(AHG). (3)

He also writes:

“I classify astragalus as a secondary adaptogen, not a primary adaptogen, because it does not have a direct or profound effect on the neuroendocrine system. However, for persons under immunological stress (from chemotherapy, surgery, traveling, lack of sleep, or debilitation due to an acute infection) I consider it a primary adaptogen.” (3)

Studies suggest that it supports our reticuloendothelial system, which is a diffuse system of cells that destroys pathogens via eating them (phagocytosis). (2)

Like many herbs, modern research seems to support traditional use. For example, “In China, astragalus has enjoyed a long history of use in traditional medicine” to support “Wei Qi, or ‘defensive energy,’ or in Western terms, the immune system.” (3)

Because of these properties, astragalus is a favorite herb to include in tinctures and teas when extra immune support is needed.

2. Supports Energy Levels ^

Astragalus “is also regarded as a potent tonic for increasing energy levels.” (3)

This may be due to its positive impact on the mitochondria, which serve as the “batteries” that power our cells. (4) It makes sense when you consider that mitochondria burn oxygen for fuel, and researchers have found that astragalus increases “oxygen uptake and the systemic utility of oxygen.” (5)

Also, as I shared inthis post on rebooting our body’s stress response, when we get stuck in stress mode, our bodies “steal” a hormone called pregnenolone to make extra cortisol. Pregnenolone is often called the “mother hormone” because it’s used to make all kinds of hormones – estrogen, progesterone, testosterone, DHEA, and, of course, cortisol.

If too many of our resources are directed toward making cortisol, it can impact levels of other hormones that are needed for energy. Low estrogen, testosterone and DHEA are all associated with decreased energy levels. (6) (7) (8)

Herbs like astragalus help the body maintain energy levels by making it more adaptive to stress, which means it can devote more energy to making various hormones instead of loads of cortisol.Here’s a guide to getting started with adaptogens.

3. Optimizes Your Biological Age ^

In one study, researchers found that a compound within astragalus positively influences production of the telomerase (hTERT) enzyme. (9)(10) This enzyme maintains or lengthens telomeres, which is significant because telomeres directly impact cellular aging.

Telomeres are sometimes compared to the plastic ends on shoelaces that prevent them from fraying, only instead of protecting laces they protect our DNA. Here’s how anarticle in Scientific Americanexplains it:

Telomeres consist of up to 3,300 repeats of the DNA sequence TTAGGG. They protect chromosome ends from being mistaken for broken pieces of DNA that would otherwise be fixed by cellular repair machinery. But every time our cells divide, the telomeres shrink. When they get short enough, our cells no longer divide and our body stops making those cells.

The faster the telomeres shrink, the more quickly we age at a cellular level. By helping to maintain telomere length, astragalus is thought to support optimal aging.

4. Seasonal Allergy Support ^

This small, double-blind, placebo controlled studyfound that taking astragalus for six weeks was helpful for easing symptoms associated with seasonal allergies.

Other herbs and supplements may be beneficial, too – I’ve covered them inthis article on natural remedies for seasonal allergies.

5. Supports Heart Health ^

​Astragalus is thought to support cardiovascular health in a few ways:

• Flavonoidsand other compounds such as astragaloside IV can help relax blood vessels, allowing them to widen. This effect can help maintain healthy blood pressure levels. (11)
• Astragalus supports “oxygen uptake and the systemic utility of oxygen.” (5)
• Helping to maintain healthy cholesterollevels (12)

6. Antioxidant Support ^

Our bodies break down toxins via oxidation – a process that transforms them into water-soluble compounds that can be flushed out of the body. Oxidation produces free radicals, which can damage tissues and accelerate aging unless they are neutralized by antioxidants.

Astragalus provides antioxidant support in two ways by:

• Directly supplying the body with antioxidants
• Supporting the production of superoxide dismutase, a potent antioxidant. (13)

Possible Benefit: May Support Healthy Blood Sugar Levels ^

A 2016 meta-analysis suggests that astragalus may support healthy blood sugar metabolism for some people. (14) However, more studies are needed to confirm this effect.

How Much Is Recommended? ^

Astragalus is often taken daily (or nearly so) during cold and flu season to support healthy immune function. It can be used alone or combined with complementary adaptogens such aslicorice root, ginseng,reishi,lion’s mane,shizandra berryandcordyceps, among others.

I include it in myadaptogen chai tea recipeandtake it as a tinctureas needed for energy or immune support.

In terms of how much to take, herbalist Rosalee de la Foret writes that “Astragalus works best when taken in higher amounts for a long period of time. I recommend 15-30 grams of the dried root daily.” (16) In terms of tablespoons, that’s approximately 5-10 tablespoons.

Medical Herbalism recommends between 10-30 grams, or about 3-10 tablespoons.

You’ll find instructions for making astragalus tea and tincture below, as well as how to incorporate it into nourishing soups.

Astragalus Recipes ^

Roots take a little coaxing to release their therapeutic properties, so astragalus is best prepared as a long-simmered tea (decoction). InAdaptogens: Herbs For Strength, Stamina and Stress Relief, ethnobotanist David Winston and herbal expert Steven Maimes recommend 1-3 cups per day.

How To Make Astragalus Tincture ^

Although water is better at extracting the valuable polysaccharides found in astragalus, alcohol is better at extracting terpenes and other valuable constituents. For that reason some people opt for both water and alcohol-based extracts.

Ethnobotanist David Winston and herbal expert Steven Maimes suggest 40-80 drops of a 1:5 tincture, three times per day. Here’s how to make a 1:5 tincture.

Ingredients:

• 1 ounce dried astragalus root (by weight)
• 5 ounces of 60 proof or higher alcohol (by volume)

Instructions:

Place astragalus root and alcohol in a jar and cover. Place in a dark cabinet and allow the mixture to infuse for six to eight weeks, shaking occasionally.

Another option is to purchasepre-made astragalus root tinctureand follow the instructions on the label after talking with your healthcare provider.

Adding Astragalus To Soup ^

Traditionally,sliced astragalus rootis often simmered in soups for 15-30 minutes, then removed before serving. It’s fine to use cut and sifted astragalus, too, but more challenging to sift out.

Using Astragalus Root Powder In Smoothies ^

Ground astragalus rootcan be added to smoothies – 1-3 teaspoons is a good place to start.

Frequently Asked Questions ^

Below are answers to the most common questions I’ve received over the years. If you don’t see your question mentioned, please leave it in the comments below!

Teapot Recommendations ^

Anytime I post about the benefits of a particular herbal tea I’m sipping on, I’ll get a ton of comments like “Love that herb so much but seriously TELL ME ABOUT THAT TEAPOT.”

So I put together a list of my top five favorites, including a few that are stovetop safe. You’ll find it here.

Have a question about astragalus? Please leave a comment below!

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This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Sources

1. Chen, X et. al. (2012)The healing and anti-scar effects of astragaloside IV on the wound repair in vitro and in vivo

2. Hoffman, David (2003)Medical Herbalism: The Science Principles and Practices Of Herbal Medicine

3. Yance, Donald (2013)Adaptogens in Medical Herbalism

4. Xing-Tai, Li (2012)Mitochondrial Protection and Anti-aging Activity ofAstragalusPolysaccharides and Their Potential Mechanism

5. Chen, Kung-Tung et. al. (2002)Reducing fatigue of athletes following oral administration of huangqi jianzhong tang

6. Mauvais-Jarvis, Franck (2013)The Role of Estrogens in Control of Energy Balance and Glucose Homeostasis

7. Ernst, Holly (2018)What happens when a woman has low testosterone?

8. Harding Medical Institute.DHEA: An Important Hormone for Good Health

9. Bernardes de Jesus, B (2011)The telomerase activator TA-65 elongates short telomeres and increases health span of adult/old mice without increasing cancer incidence

10. Ping, Liu et. al. (2017)Anti-Aging Implications ofAstragalus Membranaceus(Huangqi): A Well-Known Chinese TonicTian, H et. al. (2016)

11. Qiu, Li-Hong et. al. (2017)Vascular protective effects ofAstragalus membranaceusand its main constituents in rats with chronic hyperhom*ocysteinemia

12. Wang, Deqing et. al. (2012)Study of the effects of total flavonoids of Astragalus on atherosclerosis formation and potential mechanisms

13. Huang, Wei Min et. al. (2013)Antioxidant and anti-inflammatory effects of Astragalus polysaccharide on EA.hy926 cells

14. Tian, H et. al. (2016)The effect of Astragalus as an adjuvant treatment in type 2 diabetes mellitus: A (preliminary) meta-analysis

15. de la Foret, Rosalee (2020)Herbs for Immunity

16. Weed, Susun (2008)Childbearing & Mothering After A Cesarean