howtosupplement
Cognition/Digestion/Performance

Schisandra

Berry extract used as an adaptogen that may modestly support mental stamina, fatigue resistance, and liver enzyme balance in adults.

Schisandra

Schisandra

39
score
C
evidence
Caution
risk
Quick Take

Interesting but niche: some human data for fatigue, focus, and ALT/AST, but evidence is limited and interactions matter.

Schisandra is the dried fruit of Schisandra chinensis, a climbing vine native to China and Russia; the berries are used whole, as tea, or as extracts. Its lignans appear to influence stress signaling, antioxidant defenses, and liver enzyme activity. Human studies suggest modest effects on mental fatigue, attention under stress, and some liver enzyme markers. It may fit adults experimenting with non-stimulant adaptogens, especially if stress leaves them mentally drained.

Proven Benefits

01
May reduce mental fatigue
02
May improve elevated ALT/AST
03
May reduce physical fatigue
04
May improve attention under stress
05
May improve reaction speed

Protocol

Amount
500-1000 mg
Frequency
Once or twice daily
When
Morning or early afternoon with food; avoid close to bedtime if it feels stimulating.

Onset Time

1-2 weeks for focus/fatigue; 4-8 weeks for liver-marker changes

Who Should Consider

Adults with stress-related mental fatigue
People seeking a non-stimulant adaptogen
Adults with clinician-monitored mild ALT/AST elevation
People interested in non-caffeinated adaptogens

How It Works

Schisandra's lignans, including schisandrin and gomisins, appear to affect the HPA stress response, phase I/II liver enzymes, and antioxidant systems such as glutathione. In practice, that may translate to small changes in stress tolerance, perceived fatigue, and liver-marker regulation rather than a strong stimulant-like effect.

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