What Vitamins and Minerals Are in Goldenrod?

January 4, 2026 •

4 min read

While most people recognize goldenrod for its golden-yellow flowers, its antioxidant activity is notably high, reportedly exceeding that of green tea and even vitamin C. This powerful quality, driven by its beneficial plant compounds, is what sets its nutritional value apart from more common herbal remedies.

Quick Summary

Goldenrod contains vital nutrients including vitamins A and beta-carotene, along with minerals such as iron, calcium, and phosphorus. It is most recognized for its high concentration of powerful flavonoid antioxidants and other beneficial phytochemicals.

Key Points

Specific Nutrients: Goldenrod contains moderate levels of vitamins like A and beta-carotene, as well as minerals including phosphorus, calcium, and iron.
Phytochemical Powerhouse: The plant's primary nutritional value comes from powerful compounds like flavonoids and saponins, which are potent antioxidants.
Antioxidant Strength: Goldenrod's antioxidant capacity is notably high, exceeding that of green tea and vitamin C.
Flavonoid Benefits: Flavonoids such as quercetin and kaempferol contribute to the herb's anti-inflammatory and antioxidant properties.
Traditional Uses: Historically, goldenrod was utilized for its medicinal properties, particularly for urinary health and inflammation, due to its beneficial compounds.
Consumption Method: While rich in phytochemicals, goldenrod is typically consumed in teas, tinctures, and supplements for medicinal effects, not as a food source.

The Core Nutritional Profile of Goldenrod

Although goldenrod (Solidago) is not a primary food source for daily vitamin and mineral intake, analysis of its leaves and stems reveals it contains a foundational nutritional profile. Unlike leafy green vegetables, it is not consumed in large quantities, so its contribution to dietary Reference Daily Intakes is minimal. However, the presence of these compounds supports its overall biochemical activity and its traditional uses in herbal medicine.

Vitamins Found in Goldenrod

Among the compounds identified in goldenrod, two key vitamins stand out:

Vitamin A: A fat-soluble vitamin essential for vision, immune function, and reproductive health.
Beta-Carotene: A precursor to Vitamin A, this powerful antioxidant protects cells from damage caused by free radicals.

Minerals Found in Goldenrod

Research has also identified several important minerals within the goldenrod plant:

Phosphorus: A mineral crucial for the formation of bones and teeth, as well as energy production.
Calcium: A well-known mineral vital for bone health, nerve function, and muscle contraction.
Iron: An essential component of hemoglobin in red blood cells, which transports oxygen throughout the body.

Beyond Vitamins and Minerals: The Power of Phytochemicals

Goldenrod's true nutritional and medicinal power lies not in its basic vitamin and mineral content but in its rich supply of phytochemicals—powerful, bioactive plant compounds. These are the primary drivers behind the plant's various health benefits recognized in traditional and modern herbalism.

A Breakdown of Goldenrod's Key Compounds

Flavonoids: This group of antioxidants, including quercetin, kaempferol, and rutin, protects cells from oxidative stress and reduces inflammation.
Saponins: These compounds exhibit anti-inflammatory and antifungal properties, and may inhibit the growth of harmful bacteria and yeast like Candida.
Phenolic Acids: Caffeic and chlorogenic acids are among the phenolic compounds that contribute to the plant's antioxidant capacity.
Tannins: These compounds give goldenrod its astringent properties and have traditionally been used to help with wound healing.
Volatile Oils: Composed of terpenes like alpha- and beta-pinene, these oils contribute to the plant's antimicrobial effects.

Nutritional Composition Comparison: Goldenrod vs. Other Herbs

Goldenrod's nutritional profile, particularly its rich phytochemical content, offers a unique set of benefits when compared to other popular herbal teas. Below is a comparison focusing on their primary recognized nutritional contributions.


Feature	Goldenrod (Solidago)	Green Tea (Camellia sinensis)	Chamomile (Matricaria recutita)
Primary Strength	Abundant flavonoids (quercetin, kaempferol) and saponins.	High concentration of antioxidants, especially catechins.	Contains high levels of compounds like chamazulene and apigenin.
Antioxidant Level	Very high, noted to be greater than green tea and vitamin C.	High, renowned for its antioxidant capacity.	High, particularly for calming and anti-inflammatory effects.
Known Vitamins	Vitamin A and Beta-Carotene.	Vitamin B, Vitamin C, Vitamin E.	Folate, Niacin, Riboflavin.
Known Minerals	Phosphorus, Calcium, Iron.	Manganese, Potassium, Fluoride.	Potassium, Calcium, Magnesium.
Other Key Compounds	Saponins, tannins, volatile oils, and phenolic acids.	L-theanine, a calming amino acid.	Flavonoids, coumarins, and essential oils.

Potential Health Benefits and Traditional Uses

Beyond its fundamental nutritional elements, the potent compounds in goldenrod have led to a long history of use in traditional and herbal medicine, particularly in Europe and Asia.

Urinary System Support

Goldenrod is widely known for its diuretic effects, which increase urine flow. This can help flush out the urinary tract and may be beneficial for managing minor urinary issues and supporting kidney health. For this reason, it's often an ingredient in herbal formulas for urinary and bladder health.

Anti-inflammatory Effects

The flavonoids and other compounds in goldenrod have potent anti-inflammatory properties. This has made it a traditional remedy for reducing pain and swelling associated with conditions like arthritis, gout, and mouth inflammation.

Wound Healing

Historically, Native Americans and others used goldenrod topically to help heal minor wounds, burns, and sores. The astringent properties of the plant, thanks to its tannins, can help promote the healing process.

How to Safely Incorporate Goldenrod

For those interested in exploring the health benefits of goldenrod, it is important to understand how it is typically used. The leaves and flowers are the parts most often utilized to make herbal tea, liquid extracts, or supplements. Goldenrod tea is known for its slightly bitter flavor, which can be mellowed with a bit of honey or other sweeteners. As with any herbal remedy, it is advisable to consult a healthcare provider before using goldenrod, especially if you have pre-existing medical conditions or are taking other medications. People with kidney or heart conditions, or those who are pregnant or breastfeeding, should avoid it. For a detailed review of its ethnomedicinal uses, phytochemistry, and biological activities, a comprehensive paper can be found here: Solidago virgaurea L.: A Review of Its Ethnomedicinal Uses, Phytochemistry, and Biological Activities.

Conclusion

While not a significant source of vitamins or minerals for basic dietary needs, goldenrod offers a rich array of health-promoting phytochemicals, including potent flavonoid antioxidants, saponins, and phenolic acids. Its content of vitamins A and beta-carotene, along with minerals like phosphorus, calcium, and iron, contributes to its overall profile. The plant's true value lies in these beneficial plant compounds, which drive its well-documented anti-inflammatory, diuretic, and antioxidant properties, making it a powerful and fascinating component of traditional herbal medicine.

Frequently Asked Questions

While goldenrod contains some vitamins like A and beta-carotene, its reputation is built more on its phytochemical content rather than high levels of conventional vitamins, unlike fruits and vegetables.

Goldenrod has been found to contain several minerals, including phosphorus, calcium, and iron, though it is not typically relied upon as a primary dietary source for these nutrients.

Flavonoids are plant-based antioxidants, such as quercetin and kaempferol, that are abundant in goldenrod. They help protect cells from damage by free radicals and contribute significantly to the plant's anti-inflammatory effects.

Yes, research indicates that the antioxidant activity of goldenrod is significantly higher than that of green tea.

Goldenrod is most often consumed as an herbal tea or a tincture made from its flowers and leaves, rather than eaten as a food source.

Goldenrod contains anti-inflammatory compounds like flavonoids and saponins, which have been traditionally and scientifically noted for their ability to reduce swelling and pain.

Despite common misconceptions, goldenrod's pollen is too heavy to be carried by the wind and is not a major cause of airborne seasonal allergies. Ragweed, which blooms around the same time, is the usual culprit.

The active compounds in goldenrod, such as leiocarposide, polyphenolic acids, flavonoids, and saponins, are believed to work synergistically to produce the plant's beneficial effects, particularly its anti-inflammatory properties.