Schisandra: What It Is and What It Can (and Can’t) Do

Traditional Chinese medicine (TCM) has long included the use of a small berry called schisandra. Now, it’s gaining in popularity as a wellness supplement, too. But what can it do? Functional medicine specialist Melissa Young, MD, explains.

What is schisandra?

Schisandra (Schisandra chinensis) is a purplish-red fruit that grows in northern China. It’s an adaptogen, a type of plant claimed to help your body better respond to stress.

Proponents say schisandra can also provide energy and delay the aging process, along with benefiting various organs like your heart and lungs. But most of those claims haven’t been proven by modern science.

“Schisandra has been used medicinally throughout Asia for many years,” Dr. Young says. “But here in the West, it’s best used as an adaptogenic herb that helps moderate the body’s stress response.”

Also known as the five-flavor fruit, the berry is said to be a blend of five tastes that correspond to the five elements of nature recognized by traditional Chinese medicine:

• Sweet = earth
• Sour = wood
• Salty = water
• Bitter = fire
• Spicy = metal (the flavor is sometimes identified as warm, acrid or pungent, rather than spicy)

Though Western medicine doesn’t follow the principles of TCM, ongoing research shows that schisandra does have antioxidant and anti-inflammatory properties, along with other possible benefits.

Benefits of schisandra

Dr. Young explains that the way schisandra has historically been used makes it hard to point to specific and individual benefits. But in traditional Chinese medicine, she says that it’s used extensively and combined with other herbs.

“TCM practitioners typically aren’t just using one herb or taking the so-called active ingredient out of that whole herb and using it in a capsule,” she points out. “It’s a whole system of medicine that differs from the way we use these herbs in the West.”

That said, there is some modern science behind claims about the benefits of schisandra. Let’s take a look.

Relieves stress

Schisandra is a type of adaptogen, one of a group of herbs and other plants that can help your body adapt to stressors.

“Adaptogens are unique in that they can calm and moderate our body’s stress response,” Dr. Young explains. “They may also help with physical and emotional resilience in people who are feeling depleted by long-term stress.”

Helps calm inflammation

Multiple studies have looked at the anti-inflammatory properties of schisandra. This little berry is rich in a type of plant nutrient called polyphenols, specifically lignans — powerful antioxidants that help your body respond to inflammation and fight chronic disease.

“By choosing to eat anti-inflammatory foods that are high in antioxidants, we can help or support our bodies’ ability to calm inflammation,” Dr. Young notes.

Helps fight cellular damage

Dr. Young says claims that schisandra can delay aging are overblown. What it can do is help lessen some of the cellular damage in your body. Like all antioxidants, it helps combat oxidative stress, which is caused by unstable molecules known as free radicals.

“Schisandra isn’t the fountain of youth, and it won’t necessarily improve your longevity,” she clarifies. “But it can help calm some of the oxidative stress that comes from aging and metabolism, as well as other things, like exposures to environmental toxins.”

Are there other benefits?

Though studies have looked at other possible benefits of schisandra, there’s not yet enough research to confirm them.

“Schisandra is thought to have protective effects on the heart, liver and lungs, likely due to its ability to help moderate oxidative stress and calm inflammation in the body.” Dr. Young says. “But we don’t have enough information yet to say for certain.”

Here’s a look at some of the potential benefits that researchers have studied:

• Liver protection: Studies show that schisandra may prevent fat buildup in the liver, known as metabolic dysfunction-associated steatotic liver disease (MASLD).
• Heart health: The berry may protect against heart damage and improve heart function.
• Lung health: It may also help calm inflammation in the lungs, especially in people with chronic obstructive pulmonary disease (COPD).
• Osteoarthritis: Multiple studies have looked at schisandra’s possible role in slowing the progression of the most common type of arthritis.
• Alzheimer’s disease: A 2017 study showed potential in helping slow the progression of the most well-known type of dementia.
• Menopause: A small study from 2016 suggested that schisandra may bring some added relief from symptoms like hot flashes and heart palpitations.

Is it good for you?

Most people tolerate schisandra well, and it has few negative side effects. But some should avoid it or use extra caution, as it:

• May cause acid reflux: If you have ulcers or chronic acid reflux (GERD), Dr. Young advises avoiding schisandra. It can cause stomach acid to rise in your esophagus, especially when it’s taken in high doses.
• Can interact with medications: “Like many herbs, schisandra can impact how your body metabolizes pharmaceuticals,” Dr. Young warns. “If you’re taking medications — especially blood thinners or immunosuppressants — talk to your healthcare provider before trying this supplement.”
• Isn’t recommended during pregnancy or breastfeeding: There’s not enough research to say whether schisandra is safe to use when you’re pregnant or breastfeeding. So, it’s best to avoid it.

Dr. Young also warns about supplements in general. In the U.S., they aren’t regulated the same way that medications are.

“Products can be full of contaminants and sometimes, not even have the active ingredient they claim to feature,” she states. “So, it’s very important that you only buy from companies that do independent third-party testing.”

For schisandra and other adaptogens, she recommends looking into known, reputable companies like Rishi Tea®, Gaia Herbs® and Herb Pharm®. And always check with your healthcare provider first to be sure they’re safe for you.

How to take schisandra

If you want to try schisandra, use it only as a complement to — and never as a substitute for — evidence-based treatments, like the medications that your doctor prescribes.

“If you’re living with a medical condition, schisandra won’t have the long-term benefits you’re looking for,” Dr. Young cautions. “Anyone who has a condition like Alzheimer’s or liver disease should only try herbal supplements with the guidance of a traditional Chinese medicine herbalist who works in a medical setting.”

That said, if you’re just looking for a little help tackling stress, Dr. Young suggests trying schisandra in an herbal tea, whether on its own or in an adaptogenic supplement blend.

“Tea may have a medicinal quality to it, but it’s not as strong as a pill,” she notes. “You’ll still get benefits, but you don’t have to worry as much about side effects.”

Schisandra pills and tinctures are more potent than tea, and the latter can have an especially strong taste, Dr. Young adds. They also shouldn’t be taken indefinitely, so, again, it’s best to take them only under the guidance of a trained provider.

Final thoughts on schisandra

In general, Dr. Young says that it’s not just the mug of schisandra tea that can help you find stress relief. It’s also the time you take to brew it, sip on it and add a little bit of self-care into your day.

“We live in such a busy, go-go-go world that we sometimes forget how powerful it is to take a few minutes for ourselves,” she reflects. “Maybe you choose a cup of tea that has some specific health benefits — but just taking the quiet time to drink it brings benefits, too.”