Schisandra for Muscle Strength: Does It Really Work?
Quick Summary: A recent study found that taking Schisandra chinensis extract daily, along with regular walking, helped older adults increase their leg muscle strength. However, it didn't increase muscle mass.
What The Research Found
This study looked at how Schisandra chinensis, a plant used in traditional medicine, affects muscle strength and mass in older adults. Here's what they discovered:
- Increased Strength: People taking Schisandra had a noticeable increase in their knee extension strength (the ability to straighten your leg).
- No Muscle Mass Change: Schisandra didn't increase muscle mass.
- Safe to Use: No participants reported any negative side effects.
Study Details
- Who was studied: 54 adults over 50 years old with some muscle weakness.
- How long: The study lasted for 12 weeks (about 3 months).
- What they took: Participants took either 1 gram of Schisandra extract daily or a placebo (a dummy pill). Everyone also walked for 30-60 minutes, at least 3 times a week.
What This Means For You
If you're an older adult looking to improve your leg strength, Schisandra might be worth considering alongside regular exercise. This study suggests it could help you get stronger, which is important for things like walking, getting up from a chair, and preventing falls. However, it's not a magic bullet for building muscle.
- Talk to your doctor: Before starting any new supplement, it's always a good idea to check with your doctor.
- Combine with exercise: Schisandra seemed to work best when combined with regular walking.
- Manage expectations: Don't expect Schisandra to dramatically increase your muscle size.
Study Limitations
- Small study: The study only included a small number of people, so more research is needed.
- Short duration: The study only lasted 3 months, so we don't know the long-term effects.
- Specific group: The study focused on people with some muscle weakness, so the results might not apply to everyone.
Technical Analysis Details
Key Findings
The study found that daily supplementation with Schisandra chinensis extract (SCe) significantly improved knee extension strength in older adults performing low-intensity exercise. Specifically:
- Right knee extensor strength increased by 10.2 Nm (95% CI: 3.7–16.8; P = 0.003) compared to placebo.
- Left knee extensor strength increased by 6.7 Nm (95% CI: 0.3–13.1; P = 0.041).
However, no changes were observed in muscle mass, anti-inflammatory markers (e.g., IL-6, TNF-α), antioxidant levels (e.g., SOD, GPx), or quality of life (EQ-5D scores). SCe was well tolerated, with no adverse events reported.
Study Design
This was a randomized, double-blind, placebo-controlled trial conducted over 12 weeks. The sample included 54 adults aged >50 years with relatively low muscle mass. Participants were divided into two groups:
- SCe group: Received 1 g/day of Schisandra chinensis extract.
- Placebo group: Received inert capsules.
All participants engaged in low-intensity walking exercise (30–60 minutes/day, ≥3 days/week). Outcomes were measured at baseline, 4 weeks, and 12 weeks.
Dosage & Administration
Participants consumed 1 g/day of SCe (standardized to 10% lignans) in capsule form. The placebo group received visually identical capsules without active ingredients. Supplements were taken daily for 12 weeks, alongside a prescribed walking regimen (30–60 minutes/day, ≥3 days/week). Compliance was monitored via self-reported logs and accelerometers.
Results & Efficacy
- Muscle Strength:
- SCe group showed statistically significant improvements in knee extension strength (primary outcome):
- Right leg: +10.2 Nm (95% CI: 3.7–16.8; P = 0.003).
- Left leg: +6.7 Nm (95% CI: 0.3–13.1; P = 0.041).
- Handgrip strength did not differ between groups.
- Muscle Mass: No changes in lean body mass or appendicular skeletal muscle index (ASMI).
- Biomarkers: No significant differences in inflammatory (IL-6, TNF-α) or antioxidant markers (SOD, GPx).
- Safety: SCe was well tolerated, with no adverse effects reported.
Limitations
- Sample Size: Small cohort (n=54) may limit statistical power to detect subtle changes in muscle mass or biomarkers.
- Duration: 12 weeks might be insufficient to observe effects on muscle hypertrophy or systemic inflammation.
- Population Specificity: Participants had low muscle mass but were not diagnosed with sarcopenia, limiting generalizability.
- Exercise Compliance: Reliance on self-reported logs and accelerometers introduces potential bias in activity tracking.
- Mechanistic Gaps: The study did not directly assess oxidative stress or myogenic pathways, leaving SCe’s mechanisms unclear.
Clinical Relevance
For older adults engaging in low-intensity exercise, SCe supplementation (1 g/day) may selectively enhance lower-body muscle strength without altering muscle mass. This suggests SCe could support functional improvements in strength, which is critical for fall prevention and mobility. However, the lack of effects on biomarkers or mass indicates it is not a standalone solution for age-related muscle loss. Users should prioritize SCe as an adjunct to exercise, not a replacement. Further research is needed to confirm these findings in sarcopenic populations and explore long-term efficacy.
Source: NCT03402308 (PubMed, 2021).
Original Study Reference
Effect of Schisandra chinensis Baillon extracts and regular low-intensity exercise on muscle strength and mass in older adults: a randomized, double-blind, placebo-controlled trial.
Source: PubMed
Published: 2021
📄 Read Full Study (PMID: 33710261)
