Goji Berries and Pregnancy: What You Need to Know

You know them from your local health food store and (if you’re already a fan) perhaps your morning yogurt bowl: goji berries. They’re vibrant, nutrient-rich, and about the size of your baby between weeks 6 and 7 of pregnancy…which is precisely when expectant parents are advised to exercise caution around eating them.

Why don’t goji berries and pregnancy mix?

While goji berries are praised for their antioxidative properties, they also contain a compound (betaine) that can be potentially injurious to early-trimester babies in utero. In small amounts, goji berries may still be beneficial. However, knowing how much you can safely eat—and how they could impact prenatal safety—can help you make conscious choices about your prenatal diet.

Are Goji Berries Safe During Pregnancy?

Most of the hype around goji berries lies in their health benefits. This type of berry, also known as a wolfberry (gou qi or kei tze in China), is a mainstay of Traditional Chinese Medicine (TCM), traditionally used to treat “yin deficiency” (and to enhance physical fitness and reduce stress).

Today, it’s known as a potent antioxidant that can benefit health in several ways:

• Reducing cellular damage – Free radicals, a kind of unstable molecule, cause cellular damage and aging throughout the body, leading to a condition known as oxidative stress. Goji berries, a powerful free radical-fighting antioxidant, may help reduce—and even reverse—cellular damage.

• Enhancing eyesight – Zeaxanthin is goji berries’ most plentiful antioxidant. It’s primarily associated with protecting the lenses and retinas of your eyes from impairment, making goji berry an excellent ally in protecting vision.

• Protecting immunity – One of the main uses of goji in TCM is promoting immune function. Likewise, much modern research demonstrates goji berries’ ability to boost immunity by increasing levels of immune cells and improving the immune system’s performance overall.

So, what makes them a dubious food for pregnant people to consume in large amounts? Goji berries contain betaine (also called trimethylglycine): a compound that—in proper doses—supports liver and digestive health. However, in excess, betaine has been associated with several health risks for pregnant women and their babies:

• Pre-labor contractions – Traditional TCM practitioners avoid using goji berries in their formulas for pregnant women. Goji can mimic estrogen in the body which is thought to interfere with healthy pregnancies. Moreover, modern research correlates excessive betaine consumption with uterine contractions, which is linked to a risk of miscarriage or preterm labor.

• Developmental defects – Betaine consumption has been linked to neural tube defects in pre-term babies, particularly in early pregnancy. Babies are most vulnerable to this defect in the first trimester, so it’s best to avoid goji berries at this stage.

• Medication interference – Goji berries have the potential to interact with certain medications. If you take medicine to manage diabetes, goji berries carry the risk of lowering blood sugar and causing hypoglycemia. They may also increase the risk of bleeding with certain blood-thinning medications (e.g. Warfarin) used to manage hypertension (high blood pressure).

Due to their betaine content and medicinal effects, there’s some controversy surrounding whether eating goji berries is safe or unsafe during pregnancy. Though moderation is key for any food group, it helps to be aware of the potential hazards so you can make an informed decision.

Other Foods Containing Betaine

If you’re concerned about consuming too much betaine during your pregnancy, it’s important to know where else you might be exposed to it in your diet.

Many grains, and some vegetables, also contain substantial amounts of betaine:

• Wheat bran – 200 mg per ¼ cup
• Quinoa – 178 mg per ¼ cup
• Beets (raw) – 175 mg per 1 cup
• Spinach (cooked) – 160 mg per 1 cup
• Amaranth (uncooked) – 130 mg per ½ cup
• Rye (uncooked) – 123 mg per ½ cup
• Kamut (uncooked) – 105 mg per ½ cup
• Bulgar (uncooked) – 76 mg per ½ cup

How Many Goji Berries Are Safe During Pregnancy?

Betaine, in moderate amounts, is beneficial for biology. It’s associated with improved cardiovascular well-being, liver function, digestion, and other physical functions. However, pregnant people are encouraged to exercise caution when consuming and eating goji berries during pregnancy to lower their and their babies’ risks of harm.

Medical authorities advise that up to 15 grams of goji berries (around a tablespoon) daily, for a period of 4 months, can be safe. However, more research is needed on the potential health effects for pregnant or breastfeeding people. The National Library of Medicine cautions pregnant women from making goji berries a dietary staple.

Love Goji Berries? Try These Alternatives

If you’re gutted about reducing your intake of goji berries while pregnant, know that there are other delicious ways to reap some antioxidative, juicy goodness!

Consider trying these fresh fruits and substitutes to enhance your oatmeal, yogurt, and other favorite recipes:

• Blueberries – Blueberries are packed with antioxidants like anthocyanins (for heart health), quercetin (for lowering blood pressure), and myricetin (for reducing cancer and diabetes risk). If you don’t love them for their flavor alone, you’re sure to love them for their antioxidant versatility.

• Raspberries – Tart, tender raspberries are an excellent sub-in for rosy red goji berries. They’re rich in vitamin C, quercetin, and ellagic acid, and are also associated with reduced inflammation. Plus, who doesn’t love some fresh berries with their breakfast?

• Chia seeds – Chia seeds are smaller than goji berries and are also best when soaked in water. They’re a filling, fiber-rich source of omega-3 fatty acids, which means they’re also linked to cardiovascular health and diabetes management.

8 Foods to Be Mindful Of While You’re Pregnant

Though goji berries can carry some prenatal health risks, it may be worth keeping a closer eye on several other food categories. Let’s look into some things to avoid during pregnancy:

#1 Raw or Rare Fish

Raw and undercooked fish, most notably sushi, can expose fetuses and pregnant people to potentially toxic bacteria, viruses, and parasites.

The main types of seafood to avoid include:

• Sushi, sashimi, and ceviche
• Raw oysters, clams, and scallops
• Lox, smoked salmon, or “nova style”-labeled smoked fish

If you decide to prepare fish at home, protect yourself by ensuring it’s cooked properly. Aim to use at least 140ºF temperatures, and consider roasting or broiling it. Both are preferable to steaming.

#2 High-Mercury Fish

Unfortunately, many forms of marine life are carriers of toxic metals that can be especially dangerous for pregnant people. To that end, the FDA advises against eating:

• Bigeye tuna
• Swordfish
• Shark
• King mackerel
• Marlin
• Orange roughy
• Tilefish

Fortunately, around one seafood meal per week can still be safe for pregnant people. Some of the top recommended types of seafood to add to your plate include:

• Anchovies
• Catfish
• Cod
• Herring
• Salmon
• Shrimp
• Tilapia
• Sole
• Whitefish

That said, you may want to keep an eye on your local fish advisories to see which species rank highest in mercury or metals exposure.

#3 Deli Meats

Deli and undercooked meats pose a risk of bacterial infection, especially listeria, and pregnant people’s symptoms can be more severe than other populations. For these reasons, it’s best to:

• Avoid pre-made, store-bought tuna, chicken, egg, or salmon salads
• Avoid meat spreads and patés
• Avoid (or fully cook) hot dogs
• Avoid deli meats like turkey breast, ham, bologna, and other options

#4 Unpasteurized Dairy

Pasteurization is a process where a food product is passed through mild heat to dispel unwanted and potentially toxic bacteria. It’s important to seek out pasteurized dairy during pregnancy to prevent unwanted exposure to these pathogens.

In general, it’s recommended to steer clear of soft cheeses like:

• Brie
• Feta cheese
• Blue cheese
• Cottage cheese

If you’re considering a cheese or yogurt that’s been pasteurized, it’s generally considered safe to eat.

#5 Raw Egg

Raw egg is a common ingredient in many salad dressings, like Caesar dressing. But eggs have the potential to expose you to bacteria if they aren’t cooked all the way through.

To protect your and your baby’s health, you might consider making your own salad dressing and ensuring you only eat fully cooked eggs during pregnancy.

#6 Unwashed Hand Fruit and Vegetables

Certain fresh fruits and vegetables can be hard to wash, putting you at risk of ingesting harmful bacteria. These include:

• Alfalfa sprouts
• Radishes
• Some lettuces
• Mung bean sprouts

If you’re unable to wash these or other produce, it’s best to avoid them and snack on something else.

#7 Herbal Teas

For centuries, foods like goji berries have been used to treat health conditions and support overall well-being. However, some medicinal foods and herbs may not be safe to use during pregnancy—including some of those added to your favorite teas and tisanes.

Though more research is needed, Mayo Clinic advises pregnant people to consult with their healthcare provider if they’re in the habit of drinking herbal teas. So, if you’re someone who looks forward to a soothing brew at the end of the night, just be sure to check in with your doctor to ensure you can enjoy it in safe amounts.

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Visit the SneakPeek blog, a great resource for answering all your questions about conception, pregnancy, and parenthood. Read about the benefits of avocados during pregnancy, how to manage sweet cravings during pregnancy, and more.

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Sarah Cacia

Sarah Cacia, currently leading as the Director of Business Development at Gateway Genomics, parent company of SneakPeek, brings an impressive blend of bioengineering expertise and clinical business acumen. Her extensive experience, marked by roles at renowned institutions like Genentech and UC San Diego's Cardiac Mechanics Research Group, underpins her deep understanding of biotechnology and clinical research. A UC San Diego alumna with a Bachelor of Science in Bioengineering: BioSystems, Sarah's rich professional background empowers her to provide authoritative insights into the cutting-edge developments in the field.

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