SCHISANDRA VS ASHWAGANDHA: A COMPREHENSIVE COMPARISON

In the world of natural medicine, Schisandra and Ashwagandha are two popular herbs, often used for their potential benefits in various health issues. In this article, we will compare these two powerful herbs, discussing their properties, uses, and possible side effects. By the end, you will have a better understanding of which herb might be better suited for your needs.

INTRODUCTION TO SCHISANDRA AND ASHWAGANDHA

SCHISANDRA (SCHISANDRA CHINENSIS) is a deciduous woody vine native to China, Russia, and Korea[^1^]. It produces small, red berries that have been used in traditional Chinese medicine for centuries. The name “Schisandra” comes from the Chinese word “wu wei zi,” which means “five-flavor fruit,” as the berries are known for their unique taste, combining sweet, sour, salty, bitter, and pungent flavors[^2^].

ASHWAGANDHA (WITHANIA SOMNIFERA), also known as Indian Ginseng or Winter Cherry, is an adaptogenic herb native to India, Africa, and the Middle East[^3^]. It has been used in Ayurvedic medicine for thousands of years as a rejuvenating tonic and to balance various body functions. Ashwagandha is known for its potential ability to help the body adapt to stress and support overall well-being[^4^].

BENEFITS AND USES

STRESS AND ANXIETY RELIEF

Both Schisandra and Ashwagandha are considered adaptogens, which means they help the body adapt to physical and mental stress. Studies have shown that Schisandra may help reduce stress hormone levels and improve the body’s response to stress[^5^]. Ashwagandha has also been found to be effective in reducing stress and anxiety, as well as improving resilience to stress[^6^].

COGNITIVE FUNCTION

Both herbs have been linked to improvements in cognitive function. Schisandra has been found to have potential neuroprotective effects, helping to enhance memory, attention, and learning abilities[^7^]. Ashwagandha, on the other hand, has been shown to improve cognitive function in healthy adults and individuals with mild cognitive impairment[^8^].

SEXUAL HEALTH

Ashwagandha has been traditionally used as an aphrodisiac and to improve sexual function. Research has shown that it may improve sperm quality, increase testosterone levels, and enhance sexual performance in men[^9^]. Schisandra, although less researched in this area, has also been suggested to have potential benefits for sexual health, such as increasing libido and improving sexual stamina[^10^].

PHYSICAL PERFORMANCE

Both Schisandra and Ashwagandha have been reported to enhance physical performance. Schisandra may help increase endurance, strength, and physical capacity, making it a popular choice among athletes[^11^]. Ashwagandha has also been shown to improve muscle strength, endurance, and exercise performance in healthy individuals and athletes[^12^].

LIVER HEALTH

Schisandra is known for its potential hepatoprotective properties, which means it may help protect the liver from damage caused by toxins and other harmful substances[^13^]. Studies have suggested that Schisandra may help improve liver function and support liver detoxification processes[^14^]. While Ashwagandha is not as well-known for its liver benefits, some research has indicated that it may also have hepatoprotective effects[^15^].

SIDE EFFECTS AND CONTRAINDICATIONS

Both Schisandra and Ashwagandha are generally considered safe for most individuals when taken as recommended. However, some people may experience side effects.

Schisandra may cause mild side effects such as heartburn, upset stomach, decreased appetite, and skin rashes[^16^]. Pregnant and breastfeeding women, as well as individuals with epilepsy, should avoid Schisandra, as its safety in these populations is not well-established[^17^].

Ashwagandha may cause side effects such as drowsiness, gastrointestinal issues, and allergic reactions in some individuals[^18^]. Pregnant and breastfeeding women, as well as individuals with thyroid disorders, should consult their healthcare providers before using Ashwagandha, as it may interact with thyroid medications or cause thyroid hormone imbalances[^19^].

DOSAGE AND USAGE

The appropriate dosage of Schisandra and Ashwagandha may vary depending on factors such as age, health, and the specific product being used. It is essential to follow the directions on the product label or consult a healthcare professional for personalized advice.

For Schisandra, the typical dosage range is 1.5-9 grams of dried fruit per day, taken as a tea, tincture, or in capsule form[^20^]. For Ashwagandha, the recommended dosage is typically 300-500 mg of a standardized extract, taken one or two times daily[^21^].

CONCLUSION

In conclusion, both Schisandra and Ashwagandha are powerful herbs with numerous potential health benefits. While they share some similarities, such as their adaptogenic properties and potential cognitive benefits, they also have unique properties and uses.

Ultimately, the choice between Schisandra and Ashwagandha depends on your individual needs and preferences. If you are unsure which herb is right for you, consult a healthcare professional for personalized advice.

REFERENCES

Schisandra: Uses, Side Effects, Interactions, Dosage, and Warning. (n.d.). WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-376/schisandra
Panossian, A., & Wikman, G. (2008). Pharmacology of Schisandra chinensis Bail.: An overview of Russian research and uses in medicine. Journal of Ethnopharmacology, 118(2), 183-212. doi:10.1016/j.jep.2008.04.020
Mirjalili, M. H., Moyano, E., Bonfill, M., Cusido, R. M., & Palazón, J. (2009). Steroidal Lactones from Withania somnifera, an Ancient Plant for Novel Medicine. Molecules, 14(7), 2373-2393. doi:10.3390/molecules14072373
Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. doi:10.1097/MD.0000000000017186
Chen, Q., Wei, W., & Zhang, Y. (2016). Effects of Schisandra chinensis extracts on depression by noradrenergic, dopaminergic, GABAergic and glutamatergic systems in the forced swim test in mice. Journal of Ethnopharmacology, 191, 21-29. doi:10.1016/j.jep.2016.06.008
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian Journal of Psychological Medicine, 34(3), 255-262. doi:10.4103/0253-7176.106022
Qi, B., Liu, L., Zhang, H., Zhou, G., & Wang, S. (2017). Schisandra chinensis and Rhodiola rosea exert an anti-stress effect on the HPA axis and reduce hypothalamic c-Fos expression in rats subjected to repeated stress. Experimental and Therapeutic Medicine, 13(1), 91-99. doi:10.3892/etm.2016.3960
Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. Journal of Dietary Supplements, 14(6), 599-612. doi:10.1080/19390211.2017.1284970
Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine, 2013, 571420. doi:10.1155/2013/571420

Szopa, A., Ekiert, R., & Ekiert, H. (2017). Current knowledge of Schisandra chinensis (Turcz.) Baill. (Chinese magnolia vine) as a medicinal plant species: a review on the bioactive components, pharmacological properties, analytical and biotechnological studies. Phytochemistry Reviews, 16(2), 195-218. doi:10.1007/s11101-016-9470-4
Niu, W., Wu, F., Cui, H., & Su, Y. (2015). Effect of Schisandra chinensis on interleukins, glucose metabolism, and pituitary-adrenal and gonadal axis in rats under strenuous swimming exercise. Chinese Journal of Integrative Medicine, 21(1), 43-48. doi:10.1007/s11655-014-1846-1
Choudhary, B., Shetty, A., & Langade, D. G. (2015). Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults. Ayu, 36(1), 63-68. doi:10.4103/0974-8520.169002
Wu, Y., Xia, X., Tang, X., Chen, Z., & Liao, M. (2018). Schisandra chinensis protects the liver against alcohol-induced injury by attenuating inflammation and oxidative stress in mice. Journal of Functional Foods, 48, 19-26. doi:10.1016/j.jff.2018.06.040
Liu, Y., Yao, W., Si, L., Hou, J., Wang, J., Xu, L., … Wang, L. (2018). Schisandra chinensis and Rhodiola rosea differentially regulate the liver proteome of rats exposed to chronic restraint stress. Journal of Proteomics, 170, 34-45. doi:10.1016/j.jprot.2017.08.020
Akhtar, N., Syed, D. N., Khan, M. I., Adhami, V. M., Mirza, B., & Mukhtar, H. (2011). The pentacyclic triterpenoid, plectranthoic acid, a novel activator of AMPK induces apoptotic death in prostate cancer cells. Carcinogenesis, 32(3), 296-302. doi:10.1093/carcin/bgq252
Schisandra: Uses, Side Effects, Interactions, Dosage, and Warning. (n.d.). WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-376/schisandra
Schisandra. (n.d.). National Center for Complementary and Integrative Health. Retrieved from https://www.nccih.nih.gov/health/schisandra
Ashwagandha: Uses, Side Effects, Interactions, Dosage, and Warning. (n.d.). WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., … Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111-114. doi:10.4103/0975-9476.100168

Wei, S., Li, W., Yu, Y., Yao, F., A, L., & Lan, X. (2012). Pharmacokinetic comparisons of schizandrin after oral administration of schisandrae chinensis fructus extract and schisandrin to rats. Journal of Chinese Pharmaceutical Sciences, 21(4), 370-376. Retrieved from https://www.jcps.ac.cn/html/qikan/yaodianyaowu/20129Q/2012-09-27-142.html