Schisandra

What is schisandra?

Schisandra (Schisandra chinensis) is a climbing vine native to northern China, Korea and eastern Russia. Its red berries are known in Chinese as wu wei zi, or “five-flavor fruit,” because they taste sweet, sour, salty, bitter and pungent at once. In Korea the berry is called omija and is used in teas. Schisandra is considered an adaptogen in traditional medicine and contains compounds called lignans, which are the focus of most research.

What the research says

Human research on schisandra is limited to a handful of small trials, each looking at a different outcome. In a 12-week randomized, placebo-controlled trial of 54 adults over 50 who walked regularly, 1 g a day of schisandra extract increased knee extension strength compared with placebo but did not change muscle mass, inflammatory markers or quality of life scores. No adverse events were reported.

A 6-week randomized trial in 36 women with menopausal symptoms found lower overall symptom scores with a schisandra extract than with placebo, particularly for hot flushes, sweating and palpitations. These are interesting early results, but the studies are small, short and conducted mostly in Korea with specific proprietary extracts.

There is no human evidence that schisandra helps with fat loss or that it improves mitochondrial function in a way that changes body weight. Claims along those lines are drawn from animal and laboratory work.

How it’s used in supplements

Schisandra is sold as dried berries, tinctures, powders and standardized extracts. It is commonly added to energy, stress, liver and “longevity” blends. When the amount is not disclosed, as in Mitolyn, there is no way to compare it with the 1 g per day used in the muscle strength trial.

In the 12-week strength trial, no participants reported adverse events, but the total number of people studied is small and long-term safety is unknown. Herbal extracts can interact with prescription drugs, so people taking medication should ask a doctor or pharmacist first. Safety during pregnancy and breastfeeding has not been established, so it is best avoided in those situations.

Bottom line: schisandra has a small number of randomized trials with interesting early findings, including improved leg strength in active older adults and fewer menopausal symptoms in one short study. Each finding comes from a single small trial using a specific extract, and none looked at weight. Until larger studies confirm these results, schisandra is best viewed as a traditional herb with preliminary evidence rather than a proven ingredient for energy or metabolism.