In our busy and stressful world, many people are looking for natural ways to find peace and relaxation. One particularly popular remedy is passionflower extract, which is extracted from the flowers, leaves and stems of the passionflower. This plant has been valued for centuries for its calming properties and helps reduce stress and improve sleep. In this article, you will learn everything you need to know about passionflower extract, its health benefits, how it works, how to use it safely and much more.

What is the passion flower?

Passionflower extract is derived from the passion flower (Passiflora incarnata), a plant native to the warm regions of the Americas, especially South America. It is known for its beautiful, showy flowers and has been used in traditional medicine for centuries. Today, passionflower extract is popular primarily for its calming and sleep-inducing properties and is used both as a dietary supplement and in aromatherapy [1].

The passion flower is native to the southern United States and South America. It grows wild in warm, tropical climates, but has now been cultivated in other parts of the world to meet the growing demand for its medicinal properties. In the USA and Europe in particular, the passion flower is now grown on a large scale to provide the raw material for various medicinal and cosmetic products [2].

Passionflower extract is obtained from the dried flowers, leaves and stems of the passionflower. The plant parts are dried and then processed by extraction with water or alcohol to isolate the active ingredients. The resulting extract is then processed into capsules, tinctures or teas. The active components of the extract are flavonoids and alkaloids, which support the calming and anti-anxiety effects of the plant [3].

Health Benefits of Passionflower

Passionflower extract is known for its ability to reduce stress. Studies show that it has a calming effect on the central nervous system by increasing the production of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that calms the nervous system and thus helps reduce stress and inner restlessness [4]. Taking passionflower extract can help you relax better and calm your mind after a stressful day.

Another important benefit of passionflower extract is its sleep-inducing effect. It is often used by people who suffer from insomnia or have difficulty getting to sleep at night. Studies suggest that passionflower extract not only makes it easier to fall asleep, but also improves sleep quality by prolonging deep sleep phases [5]. Unlike synthetic sleeping pills, passionflower extract does not cause addiction and has few side effects, making it a gentle, natural alternative.

Passionflower extract is often used to relieve anxiety due to its anti-anxiety properties. Similar to its effects on stress, the extract promotes the activation of GABA receptors, which are responsible for relaxing the nervous system [6]. In clinical studies, passionflower extract has been shown to produce similar results to common sedatives in people with mild to moderate anxiety – but without the common side effects such as drowsiness or dependence.

In addition to its calming and anti-anxiety properties, passionflower extract also has mild analgesic effects. Studies suggest that it may help relieve mild aches and pains, especially those associated with tension or stress [7]. Its anti-inflammatory properties also help relieve pain, making the extract a popular choice among people suffering from tension headaches or stress-related pain.

How does passionflower extract work in the body?

The calming effects of passionflower extract are largely due to its effect on the central nervous system. The plant contains flavonoids and alkaloids that increase the activity of GABA, one of the most important neurotransmitters in the brain. GABA helps reduce the excitability of nerve cells, resulting in a calming effect [8]. In addition, the extract contains antioxidants that support the immune system and protect cells from oxidative stress.

Recommended dosage and use of passionflower extract

The recommended dosage of passionflower extract depends on the method of use. For the treatment of stress or sleep disorders, 300 to 600 mg of passionflower extract per day is usually recommended, divided into several doses [9]. When used in the form of tea, 1 to 2 cups per day are often enough to achieve a relaxing effect. It is advisable to start with a lower dose and increase it as needed.

Passionflower extract can be taken at different times of the day depending on the desired effect. To promote sleep, the extract should be taken about 30 to 60 minutes before bedtime. To relieve stress or anxiety, it can be taken in small doses throughout the day to provide continuous calming [10].

Side effects and safety of passionflower extract

Passionflower extract is generally considered safe when taken in recommended doses, but it is important to consult a doctor before use, especially if you are pregnant, breastfeeding, or already taking medication [11]. Because passionflower extract has a sedative effect, it should not be used with other sedatives or alcohol.

Potential side effects of passionflower extract include drowsiness, dizziness, and occasionally digestive disorders such as nausea. It is advisable to start with a lower dose and increase it slowly to allow the body to get used to the calming effect. In rare cases, allergic reactions may occur, especially in people who are allergic to plants in the passionflower family [12].

Passionflower compared to other ingredients

Both passionflower extract and valerian are commonly used to promote relaxation and sleep. While passionflower extract is more focused on relieving anxiety, valerian is better known for its ability to promote sleep. Both plants have calming properties, but passionflower extract may be particularly useful for people who suffer from stress-related anxiety in addition to sleep problems [13].

Passionflower extract and lemon balm are both commonly used to manage stress, but their effects differ. While passionflower extract has a stronger calming effect on the central nervous system, lemon balm has a more mild mood-enhancing effect and is often used for digestive problems. However, both plants can work synergistically and contribute to relaxation [14].

Final Thoughts on Passionflower Extract

Passionflower extract is a versatile and natural solution to promote relaxation, stress relief, and better sleep. Thanks to its calming effect on the central nervous system, it can be a gentle alternative to pharmaceutical sedatives, without the risk of addiction or strong side effects. Whether you take it in the form of capsules, teas, or gummies, passionflower extract can be a valuable addition to your daily routine to reduce stress and improve sleep.

references

[1] Examine.com. Passionflower. Available at: https://examine.com/supplements/passionflower/
[2] WebMD. Passionflower - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-871/passionflower
[3] Healthline. Passionflower: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/passionflower
[4] Examine.com. GABA and Passionflower. Available at: https://examine.com/supplements/gaba/
[5] Mayo Clinic. Passionflower for Sleep. Available at: https://www.mayoclinic.org/drugs-supplements-passionflower/art-20362224
[6] National Institutes of Health. Passionflower and Anxiety. Available at: https://www.nccih.nih.gov/health/passionflower
[7] Examine.com. Pain Relief and Passionflower. Available at: https://examine.com/supplements/passionflower/
[8] Healthline. Passionflower Effects on the Body. Available at: https://www.healthline.com/nutrition/passionflower-effects
[9] Examine.com. Passionflower Dosage and Usage. Available at: https://examine.com/supplements/passionflower/
[10] Mayo Clinic. Passionflower Supplement Forms. Available at: https://www.mayoclinic.org/drugs-supplements-passionflower/art-20362224
[11] WebMD. Passionflower Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-871/passionflower
[12] Healthline. Side Effects of Passionflower. Available at: https://www.healthline.com/nutrition/passionflower-side-effects
[13] Examine.com. Passionflower vs. Valerian. Available at: https://examine.com/supplements/valerian/
[14] Examine.com. Passionflower vs Lemon Balm. Available at: https://examine.com/supplements/lemon-balm/