The name “Wu Wei Zi” (五味子) for Schisandra is indeed quite unique. According to the “Xin Xiu Ben Cao,” a Chinese medicinal text from the Tang Dynasty, it describes a plant whose fruit has a sweet and sour taste in the skin and pulp, while the seeds are bitter with a hint of spiciness, and the overall flavor is salty. This distinctive combination of “sour, sweet, bitter, spicy, and salty” flavors makes Schisandra truly remarkable.
What Is Schisandra and Its 5 Major Benefits？
Schisandra, also known as the Five-Flavor Berry, is a unique fruit native to northeastern China, Korea, Japan, and Eastern Russia. It belongs to the Schisandra genus within the Magnolia family. The two most common species are Schisandra chinensis, known as Northern Schisandra, and Schisandra sphenanthera, known as Southern Schisandra. These are the two varieties approved by the Ministry of Health and Welfare for use in food ingredients.
Key Active Ingredients in Schisandra:
From a traditional Chinese medicine perspective, Schisandra’s flavors are associated with different organs and their functions. It is believed that the five flavors can be linked to the following organs:
- Sour (酸): Associated with the Liver.
- Sweet (甜): Associated with the Spleen.
- Bitter (苦): Associated with the Heart.
- Spicy (辣): Associated with the Lungs.
- Salty (鹹): Associated with the Kidneys.
This association is utilized to assess the functional status of the organs. In traditional Chinese medicine texts, Schisandra is credited with various therapeutic effects. It is believed to be effective for conditions such as cough relief, enhancement of gastrointestinal function, prevention of respiratory failure, treatment of heart diseases, and alleviation of physical fatigue.
Recent research has shown that the physiological benefits of Schisandra primarily come from its secondary metabolites. Over 200 different active components have been identified, including more than 86 lignans (low molecular weight polyphenolic compounds), over 83 triterpenes, and over 20 polysaccharides. Among these, Schisandrins, a group of lignans, is considered the most representative.
The content of these active components can vary due to factors like season, soil conditions, fruit maturity, and harvest time. These active compounds can be found in various parts of the Schisandra plant, including the leaves, young shoots, flowers, and seeds. However, it is the fruit that contains the highest concentration of these active components. Schisandra fruits are characterized by their irregularly round or oblong shape, smooth and shiny surface, and a diameter of approximately 6-8 millimeters. They typically ripen from July to October and appear as bright red fruits, each containing 1-2 kidney-shaped seeds.
These active compounds contribute to the wide range of health benefits associated with Schisandra.[1][2][3]
Five major health benefits of Schisandra are
-
Liver Support
Schisandra extract has been found in studies to effectively repair liver damage caused by chemicals or drugs. The active components in the extract regulate the activity of liver detoxification enzymes, cytochrome P450, strengthen liver regeneration capacity, and increase the concentration of the liver antioxidant glutathione, thus enhancing liver detoxification and antioxidative functions to protect the liver.
Furthermore, Schisandra extract can reduce cell stress damage and impede the progression of non-alcoholic fatty liver disease.[4][5] Clinical experiments involving patients with elevated liver inflammation indices who received a combination of Schisandra extract and sesame pills for five months showed a significant reduction in liver inflammation indices, lipid peroxidation levels, oxidative inflammatory markers in plasma, and total free radical content. It also increased antioxidant enzyme activity and improved certain cases of fatty liver.[6]
-
Neuroprotection
Schisandra extract can alter the concentration of important neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA), noradrenaline, and serotonin, which contributes to its calming and insomnia-improving effects.
Schisandra extract can also increase the expression of brain-derived neurotrophic factor (BDNF) protein, which helps alleviate depression. The active components in Schisandra, due to their excellent antioxidant and anti-inflammatory capabilities, can delay the progression of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.[7][8][9]
-
Cardiovascular Protection
Research has found that Schisandra B can reduce inflammation, inhibit cardiac cell apoptosis, enhance cardiac function, and reduce the size of myocardial infarction, thus reducing the risk of death caused by myocardial infarction. Schisandra extract can also protect the cardiovascular system by regulating lipid metabolism and improving endothelial function.[10][11]
-
Immune Modulation
In innate immunity, they stimulate the generation of nitric oxide (NO) and cytokines, enhancing macrophage phagocytosis.
In adaptive immunity, they prevent T lymphocytes from undergoing apoptosis, maintaining normal T cell function.[3] -
Anti-Fatigue
Human trials have shown that daily supplementation of Schisandra at doses ranging from 1.5 to 6 grams for two weeks can reduce recovery time for long-distance runners, skiers, and gymnasts, as well as alleviate fatigue.[12]
Recent research suggests that continuous supplementation of Schisandra extract for three months in women aged 55-78 can increase quadriceps strength and reduce blood lactate levels, potentially preventing muscle loss and improving fatigue associated with physical activities.[13]
Usage and Recommended Daily Intake of Schisandra
Schisandra fruit can be consumed directly or the dried fruit can be steeped to make tea. Additionally, the fruit can be dried and ground into powder, which can be used to create dietary supplements.
Regarding the recommended daily intake of Schisandra, there is no international consensus. The World Health Organization’s 2007 monograph on selected medicinal plants mentions a daily intake range of 1.5-6 grams of dried fruit. Other sources suggest a safe dosage of 0.5-1.5 grams of Schisandra fruit powder per use, twice a day, for 20-30 consecutive days.
Are There Any Side Effects or Contraindications for Schisandra?
When supplementing Schisandra in its typical form, it usually does not have any side effects as long as it is not overconsumed. However, excessive intake can potentially lead to side effects such as difficulty breathing, restlessness, or insomnia.
Additionally, the active component in Schisandra, Schisandrins, has been shown to affect the activity of the drug-metabolizing enzyme, cytochrome P450 (P450CYP450), thus influencing drug metabolism. Therefore, it is recommended that daily consumption of 2-6 grams does not affect the activity of cytochrome P450. If you are taking specific medications, it is advisable to consult a healthcare professional first.
Who Should and Should Not Supplement Schisandra?
Groups that should avoid Schisandra supplementation:
- Pregnant women are not advised to consume Schisandra, as it may have adverse effects on newborns.
- There is limited data on Schisandra consumption by lactating women, but it is still not recommended.
- Schisandra should not be used in conjunction with other central nervous system depressants (e.g., sedatives or alcohol).
Groups that are suitable for Schisandra supplementation :
- Those looking to promote liver health.
- Individuals seeking to improve fatigue.
- People aiming to enhance neurological health, cardiovascular health, and immune function.
- Those looking to address insomnia.
Conclusion
This introduction highlights the physiological benefits of the berry, Schisandra. Due to its numerous bioactive components, it is essential to be cautious when supplementing it compared to more common dietary supplements. It is recommended to start with a small dose of 50-100 milligrams daily to ensure a balanced approach.
