Passionflower and valerian, your natural allies for sleep and tranquility

Published: 21 June, 2024 | 5'

From the most traditional cultures, plants have been used in numerous situations related to well-being due to their positive effects on the body. This trend has continued to this day and has expanded to the use of plants in different forms, such as herbal teas or included in dietary supplements. This is the case of passionflower and valerian, popularly known throughout the world and traditionally used for their positive effects on rest and the nervous system.

What is Passionflower?

Passionflower, or Passiflora incarnata as it is known by its botanical name, is a climbing plant that produces large flowers in violet and white colors. Its aerial parts are used in traditional herbal medicine, containing flavonoids as the main active ingredient, with vitexin being the highlighted flavonoid responsible for the positive effects of this plant.

It is also known as "passion flower" or "passion vine," due to the direct translation of its Latin scientific name, as passio means passion.

History and Traditional Uses of Passionflower

Originally, passionflower is native to tropical and subtropical regions of the Americas, although it is now cultivated in other parts of the world, including Europe, Asia, and Africa. Its striking flower also makes it popular as an ornamental plant.

While its traditional use dates back to Aztec culture, passionflower is widely known worldwide for its properties in promoting sleep and relaxation, along with valerian, lemon balm, or California poppy, which have similar uses.

Passionflower and Sleep

Passionflower has traditionally been used to promote sleep and is related to positive effects on sleep onset and relaxation. In fact, the EFSA (ON HOLD 2636, 4717, 2564) recognizes that the intake of 1.5-8 grams per day of dry extract of Passiflora incarnata or the use of this plant in tinctures helps promote calmness and sleep.

Promotes Mental Well-being and Relaxation

The flavonoids in passionflower are responsible for its relaxing effects, specifically its content of vitexin, the main active component that supports brain function. Therefore, passionflower is a ally in situations of increased work or personal burden, which are often associated with irritability or difficulties in sleeping.

What is Valerian and What is it Used For?

Valerian or Valeriana officinalis L. is another plant that has been used since ancient times for its various properties related to sleep. Similarly, the EFSA (ON HOLD 3837, 4222) recognizes that the intake of 1 to 10 grams of Valeriana officinalis root per day helps with mental well-being and maintaining sleep quality.

Its root is used to obtain the extract, which has traditionally been used in the form of infusions. However, its use in the form of dietary supplements alongside other active ingredients that promote relaxation has become popular in recent times.

Mechanisms of Action of Valerian

Valerian has effects on the central nervous system through the neurotransmitter GABA, playing an important role in the regulation of the sleep cycle.

Use of Valerian for Sleep Onset and Relaxation

Due to its beneficial action on nervous well-being, valerian is considered an ally in those temporary situations when we have a faster pace of life and experience greater irritability, whether in the personal or work sphere, as it promotes relaxation. This ability of passionflower to promote relaxation is also beneficial when there are difficulties in falling asleep, thus aiding rest.

Combination of Passionflower and Valerian

Both passionflower and valerian have a positive effect on sleep, and in addition to their individual use, they have traditionally been combined as an aid to relaxation and rest. They can also be combined with other plant extracts or similar active ingredients such as California poppy or lemon balm.

How to Take Passionflower and Valerian?

Both herbal extracts can be found in different formulations, such as tinctures, dietary supplements, or herbal teas, to benefit from their positive effects.

Let's see some of these formulations and their recommended dosage:

Herbal Teas

Passionflower herbal tea: traditionally used for relief in states known as "stressful," aiding rest. Pour at least 150 ml of boiling water with 1-2 g of passionflower extract and let it steep for 10 minutes.
Valerian herbal tea: traditionally used to promote sleep onset, prepare with 150 ml of boiling water with 0.3-3 g of valerian extract and consume half an hour or an hour before going to bed.

Capsules and Tablets with Passionflower and Valerian

Valerian and passionflower can be found in the form of dietary supplements, both individually and combined, indicated for those seeking relaxation and improved nighttime rest.

Who Can Take Passionflower and Valerian?

Food authorities (such as AESAN) indicate the use of passionflower and valerian in individuals over 18 years old. Additionally, during pregnancy or lactation, it is not recommended to include dietary supplements containing plant extracts in the diet.

When Should Valerian Be Taken? How Long Does It Take to Take Effect?

If the desired effect is to aid sleep, it is recommended to take valerian between 30 and 60 minutes before going to bed. Its effect on the body usually appears after that time and lasts for several hours.

How Long Does It Take for Passionflower to Take Effect?

Passionflower should be taken before going to bed, at least one hour prior. To promote its relaxing effects and have a good quality sleep, it is recommended to create an appropriate environment and routine that promotes sleep, avoiding screen light or loud sounds, and ensuring the room remains dark during the night.

Do Passionflower and Valerian Have Side Effects?

According to the results of studies on their effects, passionflower and valerian have not reported significant adverse effects. It is recommended to consult with a healthcare professional before use and always follow the manufacturer's instructions when taking them in the form of dietary supplements.

Frequently Asked Questions about Valerian and Passionflower

What effect does valerian have?

Valerian has a positive effect in two areas:

As an aid to rest when it comes to falling asleep.
It also promotes mental well-being and relaxation in cases of irritability.

How many consecutive days can valerian be taken?

Various studies have shown that valerian can be taken for a prolonged period of time. However, it is important to consult with a healthcare professional if the desired effects are not achieved.

Which is better for sleep, passionflower or valerian?

Both passionflower and valerian are plants whose use in traditional herbal medicine is related to situations when it is difficult to fall asleep or moments when we experience higher emotional stress, both personally and professionally.

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References

Content reviewed by the specialists of the Scientific Information area of MARNYS. This article is informative and does not replace the consultation with a specialist.