Do you find yourself counting sheep every evening? Passionflower (Passiflora) extract could help, as it's known for its calming effect and helps you cool down in the evening.
The active ingredients in passionflower provide natural relief when incorporated into your evening routine. Learn how and where you can buy the extract in this article.
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1. What is a passion flower?
Sleep problems are a sensitive topic because they are usually associated with overwork and stress . If you can't sleep well at night, you end up in a vicious cycle that ultimately leads to a decline in mental and physical performance .
In recent years, the passion flower has been the subject of increasing scientific research in this context. Passion flower blossoms not only look beautiful, but the Passiflora also packs a punch. Passion flower contains numerous active ingredients that can help you recharge your batteries better at night .
Where does the passion flower grow?
The plant originates from the rainforests of South America , where it was used by the Aztecs as early as the 16th century. The Aztecs' positive experiences with the passionflower were later studied by Spanish physicians and naturalists.
They also attested to the plant's calming effect. In the 17th century, the passionflower was imported to Europe, along with knowledge of the plant. As early as the 19th century, medicine and naturopathy in North America were investigating the power of the passionflower and demonstrating its ability to relieve nervousness.
It wasn't until the mid-20th century that numerous scientific studies in Europe began to gain insight into its effectiveness, and it was used as a sleep aid and sedative. Due to its long history as a medicinal plant and its unique effects, the passionflower was chosen as Medicinal Plant of the Year in 2011 .
The flavonoids it contains are primarily responsible for its effectiveness. These are secondary plant substances that were only discovered in the 1990s using modern scientific analysis methods. In combination with the other ingredients, such as the essential oils, they produce a relaxing and calming effect.
The plant acts on the neurotransmitter GABA in the brain. GABA has a dampening effect on nerve reactions in the brain, thus reducing restlessness and tension .
Take-Home Message #1: Passionflower contains a unique combination of ingredients. Due to its calming and relaxing effects, passionflower was chosen as the 2011 Medicinal Plant, making it one of the most effective medicinal plants available!
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2. The effect of passionflower against stress, restlessness and nervousness
What is passionflower good for?
Passiflora is known for its antispasmodic , calming , and antihypertensive properties . It is therefore also used as a natural remedy for nervousness , anxiety , sleeplessness , and similar complaints.
This is due to the flavonoids, protocatechuic acid, p-hydroxybenzoic acid, and essential oils it contains. Passionflower helps you unwind in the evening and recharges your batteries during the night.
If you take a closer look at the effects of passionflower, the focus is primarily on sleep. A study by the School of Psychology and Psychiatry at Monash University in Victoria, Australia, examined this issue in more detail and was able to demonstrate the effect of passionflower on sleep [1].
Forty-one healthy volunteers aged 18-35 received a daily dose of tea made from 2g of dried whole passionflower. The volunteers kept a sleep diary and also underwent polysomnography in a sleep laboratory and an anxiety test.
The double-blind, placebo-controlled study found that the tea significantly improved subjective sleep quality . Participants felt they slept significantly better. Passionflower therefore helps you relax better in the evening and better cope with the demanding demands of the day.
The Laboratoire d'Ethnobotanique et de Pharmacologie at the University of Metz in France also conducted a study on the medicinal plant [2]. It found that high doses of aqueous passionflower extract have a calming effect and thus induce sleep.
In this study, either the plant extract or saline solution was administered as a placebo. The two highest doses showed the described calming effect. Finally, passionflower has a third important effect.
Not only is it said to optimize sleep, relax, and calm, but it also has anti-anxiety properties. This effect of passionflower appears to be due, among other things, to the involvement of the GABA receptor. GABA is the body's neuroprotective substance, which has a calming effect.
Nervousness , insomnia, and anxiety are directly linked to a GABA deficiency . Chrysin, a flavonoid found in passionflower, appears to have a calming effect by acting on the GABA receptors in your brain, exerting its sedative, or calming, power. This was investigated in a study at the University of Maringa in Brazil, where test subjects received an alcoholic passionflower extract [3].
Take-home message #2: Taken in the evening, passionflower is said to have a calming and anxiety-relieving effect and make it easier to fall asleep. So you'll be optimally rested and full of energy the next morning!
These benefits are attributed to passionflower:
1. Reduces counting sheep in the evening
2. Calms & relaxes
3. Helps with cooling down
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3. Taking passionflower in the form of tablets, tea, etc.
You have several options when it comes to application. Experience has shown that using passionflower in the form of tea or tablets is most effective . However, an extract in liquid and dried form can also be made from the medicinal plant, and is usually available in this form as a tablet or capsule.
To make passionflower tea, only the above-ground parts of the plant are used. These parts are also known as passionflower herb (Passiflora herba) and constitute the basic ingredient.
If children suffer from sleep problems or symptoms such as anxiety, a tea containing passionflower herb can be used. Using passionflower as a tea is purely natural and at the same time very gentle to use and consume.
If passionflower is purchased in tablet form, the extract is usually more concentrated, which can result in a more effective effect. Another advantage of the tablets is that no complex purchase or care of the plant is required, as would be the case with the tea.
The tablets are therefore more practical and are said to be more effective, as they contain passionflower extract, which in turn contains a higher concentration of the active flavonoids, acids, and essential oils. In addition, tablets are usually combination products, meaning they contain other medicinal plants that have a positive effect on sleep.
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4. What are the side effects of passionflower?
Several things must be considered when correctly dosing this medicinal plant. If you choose to use it as a tea, a heaped teaspoon of dried passionflower herb is sufficient. Pour hot water over the herb and let it stand for 10 minutes.
The problem, however, is that the tea is often not as effective. The dosage of tablets is easier to check. But even here, you should check carefully, because the extract contained in them often doesn't correspond to the necessary daily dose.
This is 300 mg. In addition to the dosage, possible side effects should also be considered. No side effects are known when taken as a tea . The same applies if the recommended daily dose of 300 mg is not exceeded . Therefore, passionflower is suitable for everyone as a sleep aid and sedative, although it should be avoided during pregnancy.
5. Buy passionflower
As already explained, passionflower is available in various forms. However, passionflower extract in tablet or capsule form is said to be most effective. This is due partly to the high concentration of active ingredients, but also because the tablets are usually combination products.
Capsules are also extremely easy to integrate into your diet and are very easy to take. Passionflower's effect on sleep can be further enhanced by combining it with other plants.
These combination products are a good alternative to chemical sleep aids. Natural and restful sleep is the foundation of everything. We wish you a good rest and a great night's sleep.
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6. Conclusion
Passionflower is a plant that has been used for centuries as a natural remedy for sleep problems, restlessness, and anxiety due to its calming effects. No side effects are known, either with traditional teas or in tablet form up to 300 mg.
7. Sources
[1] https://www.ncbi.nlm.nih.gov/pubmed/21294203
[2] https://www.ncbi.nlm.nih.gov/pubmed/9234160
[3] https://www.researchgate.net/publication/6605164_Possible_involvement_of_GABA_A-benzodiazepine_receptor_in_the_anxiolytic-like_effect_induced_by_Passiflora_actinia_extracts_in_mice
