In our hectic and stressful world, many people seek 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 plant. This plant has been valued for centuries for its calming properties, helping to reduce stress and improve sleep. In this article, you'll 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 passionflower (Passiflora incarnata), a plant native to the warm regions of the Americas, particularly South America. It is known for its beautiful, striking 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].
Where does the passion flower come from?
The passionflower is native to the southern United States and South America. It grows wild in warm, tropical climates there, but has now been cultivated in other parts of the world to meet the growing demand for its medicinal properties. Passionflower is now cultivated on a large scale, particularly in the USA and Europe, to provide the raw material for various medicinal and cosmetic products [2].
How is passionflower extract produced?
Passionflower extract is obtained from the dried flowers, leaves, and stems of the passionflower. The plant parts are dried and then extracted 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 plant's calming and anxiolytic effects [3].
Health benefits of passionflower
Passionflower and stress
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, helping to reduce stress and anxiety [4]. Taking passionflower extract can help you relax and calm your mind after a stressful day.
Do you frequently experience stress in your daily life? Then this article might be particularly relevant for you: Time Management: Staying Productive When Things Get Stressful .
Passionflower and sleep
Another important benefit of passionflower extract is its sleep-promoting effect. It is often used by people who suffer from insomnia or have difficulty falling asleep at night. Studies suggest that passionflower extract not only makes it easier to fall asleep but also improves sleep quality by prolonging deep sleep [5]. Unlike synthetic sleep aids, passionflower extract is non-addictive and has few side effects, making it a gentle, natural alternative.
Passionflower and anxiety
Passionflower extract is often used to relieve anxiety due to its anti-anxiety properties. Similar to its effect on stress, the extract promotes the activation of GABA receptors, which are responsible for relaxing the nervous system [6]. Clinical studies have shown that passionflower extract can produce similar results to common sedatives in people with mild to moderate anxiety—but without the common side effects of drowsiness or addiction.
Passionflower and pain relief
In addition to its calming and anxiolytic properties, passionflower extract also has mild analgesic effects. Studies suggest that it may help relieve minor aches and pains, particularly those associated with tension or stress [7]. Its anti-inflammatory properties further contribute to pain relief, making the extract a popular choice for 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
What is the recommended dosage?
The recommended dosage of passionflower extract depends on the application. For the treatment of stress or sleep disorders, 300 to 600 mg of passionflower extract per day is generally recommended, divided into several doses [9]. When used in tea form, just one to two cups daily are often sufficient to achieve a relaxing effect. It is advisable to start with a lower dose and increase it as needed.
When should you take passionflower extract?
Passionflower extract can be taken at different times of the day depending on the desired effect. To promote sleep, the extract should be taken approximately 30 to 60 minutes before bedtime. To relieve stress or anxiety, it can be taken in small doses throughout the day for continuous calming [10].
Side effects and safety of passionflower extract
Is passionflower extract safe?
Passionflower extract is generally considered safe when taken in recommended doses. However, 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.
What are the side effects of passionflower extract?
Possible side effects of passionflower extract include drowsiness, dizziness, and occasionally digestive disturbances such as nausea. It is advisable to start with a lower dose and increase it slowly to allow the body to adjust to the calming effect. In rare cases, allergic reactions may occur, especially in people allergic to plants in the passionflower family [12].
Passionflower compared to other ingredients
Passionflower vs. Valerian
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 beneficial for people who suffer from stress-related anxiety in addition to sleep disturbances [13].
Passionflower vs. Lemon Balm
Passionflower extract and lemon balm are both commonly used to reduce stress, but their effects differ. While passionflower extract has a stronger calming effect on the central nervous system, lemon balm has a 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 for promoting 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 harsh side effects. Whether you take it in capsule, tea, or gummies form, passionflower extract can be a valuable addition to your daily routine to reduce stress and improve sleep.