Fo-Ti

(Polygonum Multiflorum, He Shou Wu)

Evidence: Low
Possible Benefits: Low
Safety: Low

TABLE OF CONTENTS

What is Fo-Ti?

Polygonum multiflorum, also known as He Shou Wu or Fo-Ti, is an adaptogenic herb with a long history of use in traditional Chinese medicine. This herb is often used as a supplement for improving general health but there is little evidence supporting any benefit and a good amount of case studies reporting liver toxicity and other issues associated with the herb. This article is about the main benefits of Fo-Ti, its potential side effects, the best time to take it, and more.

Possible benefits

All of the potential benefits mentioned below are dose-dependent. As with other adaptogenic herbs, there is a sweet-spot dose that allows you to get most of the benefits without causing meaningful side effects or tolerance buildup in the body. We will discuss the best dosing protocol later in this article.

Minor benefits

  • Antioxidant properties – This herb may have antioxidant properties but only to a small extent.
  • Reduced risk of neurodegenerative diseases – This herb may have neuroprotective properties and might reduce the risk and slow down the onset of Alzheimer’s disease and Parkinson’s disease.
  • Improved cognition – Fo-Ti supplementation was able to improve learning and memory in mice in one study. Far more research is needed to confirm or disprove this benefit in humans.
  • Estrogen replacement source for menopausal women – Fo-Ti is highly estrogenic, which can be helpful for women going through menopause. However, this can also be considered a side effect, especially for men.

Possible side effects

The side effects below are dose-dependent. The risk for them increases (often linearly but sometimes exponentially) as you increase the dose. Some of the side effects only apply to very high doses.

  • Liver damage – Fo-ti has been linked to multiple cases of liver damage.
  • Increased estrogen levels – Fo-Ti is highly estrogenic, which can be a problem for men and women with high estrogen or low testosterone levels.
  • Allergic reaction – Some people are allergic to this herb and may experience an allergic reaction after they start taking it.
  • Nausea – This side effect is most common when people take the herb on an empty stomach.
  • Diarrhea – Fo-Ti often acts as a laxative.
  • Toxicity – This herb can be hepatotoxic at higher doses or even at regular doses for some people. Higher doses may also damage other organs, which is why this herb should be avoided unless you have a great reason to take it.
  • Contamination – If growing or storing conditions are not adequately controlled, Fo-Ti can be contaminated with bacteria, molds, and other potentially harmful microorganisms. Some growers also use pesticides and herbicides that can be unsafe. Another issue is that herbal supplements can get contaminated with other supplements and chemicals during the manufacturing process. Choose the brand you get herbs and herbal supplements from wisely. It is often best to use websites like Amazon, where thousands of users have reviewed and rated the products. You are less likely to buy something of lower quality there.

Who should not take Fo-Ti?

You should avoid taking Fo-Ti if you:

  • are allergic to this herb
  • have a history of estrogen-related breast, ovarian, uterine, or prostate cancer
  • have low testosterone or high estrogen levels
  • have liver problems (Fo-Ti might make these problems worse)
  • experience a severe adverse reaction after taking the herb (though a mild adverse reaction is usually a great thing as it is a sign that the supplement is working and causing a hormetic response that allows the body to adapt and become more resilient)
  • are pregnant or breastfeeding

Who will benefit the most?

The side effects of Fo-Ti greatly outweigh any potential benefits for most people. There are not many (if any) good reasons to take this herb.

How much Fo-Ti should you take?

The best dose for the majority of people to take is 0 mg/d. Even small or medium doses may cause liver damage and this herb has very few proven benefits.

Best time to take Fo-Ti

Please keep in mind that most people should avoid Fo-Ti. Only consider taking this herb if you have a great reason to do so!

You can take this herb with or without food. Each of these options has its benefits. The main bioactive compounds in the herb should absorb well either way.

If you experience nausea or stomach discomfort when you take this herb, taking it with food should prevent these unpleasant effects or at least make them less intense.

If you take this herb on an empty stomach, the short-term effects will kick in faster, and they will be more pronounced but will not last as long.

Where to buy Fo-Ti?

Please keep in mind that most people should avoid Fo-Ti. Only consider taking this herb if you have a great reason to do so!

In most countries, Amazon is the best option for ordering Fo-Ti and other herbs and herbal supplements. They offer some very affordable products backed by many positive reviews. Also, you can choose from a wide range of brands without having to search through other markets on the internet.

Some brands display the dosage per serving instead of per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.

FAQ

As with most other herbs and herbal supplements, it is best to cycle Fo-Ti and take a break from it for about two days per week to reset your tolerance back to baseline. That will keep your body sensitive to the herb and allow you to keep getting the benefits in the long term.

When you take a standardized extract, you know exactly how potent it is and how much you need to take to get the desired outcome. Herbal extracts also tend to be cheaper than unextracted powders in many cases. However, many of the potentially beneficial compounds get lost during the extraction process. Therefore, if you know how potent the unextracted powder is, it is almost always a better option.

All of these options are fine. The two most important things to consider are the price and dosing. Powders are almost always the cheapest form. However, you may need a highly accurate scale to dose them correctly (preferably 0.001g). You can get one for as little as $20 from Amazon. Dosing the powders also takes time which can add up over months or years. The disadvantage of capsules is that they are often made of bovine gelatine, which rarely comes from ethical sources.

This herb should not become more harmful once it exceeds the expiration date, but it can lose potency over time. Keep this herb or herbal supplement in a cold, dark, and dry place and it should remain just as potent for many months or even years.

Yes. This herb can be hepatotoxic at higher doses or even at regular doses for some people. Higher doses may also damage other organs, which is why this herb should be avoided unless you have a great reason to take it.

There is no known safe dose for Fo-Ti. Even low doses can be somewhat damaging to the liver so the best amount to take is probably 0 mg/d.

Unfortunately, there is not much information about the half-life of Fo-Ti in the body.

Yes, Fo-Ti is vegan-friendly. If you buy this herb in a capsulated form, beware that the capsules often contain animal-based gelatin. Instead, find a brand that puts its products into cellulose capsules.

No, it does not. The herb does not interfere with fasting in any significant way.

References

Most of the information in this guide is based on scientific research that can be found and verified in the PubMed medical library. We highly encourage you to use the library to verify anything you read in this article. We excluded from consideration studies that are either confounded or have a high conflict of interest.

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We hope this guide has helped you determine if you should add Fo-Ti to your supplement stack and how to do it right.

If you have any further questions or want to share your feedback, feel free to send us an email!

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