Passion Flower for Calming the Mind and Getting a Good Night’s Sleep

Alleviate Stress, Anxiety, And Poor Mood Using Passion Flower

Difficulty falling and staying asleep is one of the complaints I hear a LOT from my clients, patients and practitioner students looking for solutions for their clients.

Stress, anxiety, sleep disorders, and mood disorders are common complaints because of the multitude of stressors in our modern world. Fortunately, nature has supplied us with foods and herbs that can help alleviate the stress and support you in falling and staying asleep.

Passion flower, Passiflora incarnata, is one of my favorites, for my patients as well as for myself.

Passion flower is a beautiful and exotic plant known not only for its striking appearance but also for its extraordinary health benefits. It's commonly used in sleep formulas as well as in mood and stress regulator supplements.

Vitamins in Passion Flower

In addition to the many calming and soothing compounds in passion flower. Passiflora incarnata also contains a collection of vitamins, making it a nutrient-rich herb that is able to support a variety of needs for our clients.

It has Vitamin A which is essential for vision, immune function, skin health, and it plays a crucial role in maintaining various bodily functions. Vitamin A may also contribute to the sleep-wake cycle as it can affect sleep duration and sleep quality. It is also rich in Vitamin C which is a great antioxidant that supports the immune system, collagen formation, and overall skin health.

For brain health, it has Vitamin B3 or Niacin which contributes to energy metabolism and neurological health, playing a vital role in the body's cellular process, and Vitamin B6, which is important for brain development and function, as well as the production of neurotransmitters like serotonin and dopamine. It also may help the body create melatonin which can help people fall asleep faster.

Lastly, it contains Folate or Vitamin B9 which is essential for DNA synthesis and repair, promoting proper cell division, and preventing neural tube defects during pregnancy. Studies show that Folate also has the ability to counteract sleep deprivation.

Minerals Found in the Passion Flower Plant

In addition to the vitamins, passiflora incarnata is abundant in minerals, some of which contribute to the relaxation effect of the herb.

It contains magnesium, known for its role in muscle relaxation, nerve function, bone health and energy production.

The calcium and phosphorus in passiflora incarnata are important for bone and tooth health, blood clotting, muscle function, and energy metabolism, while potassium regulates fluid balance, muscle contractions, and nerve signals, contributing to heart health.

Bioactive Compounds in Passion Flower

Passiflora incarnata contains a variety of active constituents that contribute its biological action. Among them are flavonoids, with their antioxidant, anti-inflammatory and immune system-boosting properties, alkaloids known for their potential sedative effects, apoproteins, believed to play a role in the anxiolytic (anxiety-reducing) effects of passion flower, and chrysin, a flavonoid with potential anti-anxiety and anti-inflammatory properties.

Health Benefits of Passion Flower Extract

Passion flower (passiflora incarnata) has been traditionally used for its potential calming and anxiolytic (anxiety-reducing) effects, making it a popular natural remedy for anxiety, stress, and mood disorders. The following mechanisms highlight how passion flower might support individuals dealing with these conditions:

GABAergic Activity

Gamma-aminobutyric acid (GABA) is a neurotransmitter that has inhibitory effects on the brain, promoting relaxation and reducing neural excitability.

Passion flower is believed to increase GABA levels in the brain, leading to a calming effect. Compounds like flavonoids and alkaloids found in passion flowers may contribute to this GABAergic activity, potentially helping to alleviate anxiety and stress.

Sedative Properties

Passion flower contains alkaloids, including harman, which is used for sedative medications. These compounds may interact with the central nervous system, leading to a mild sedative effect.

As a result, passiflora incarnata is often used to promote relaxation and help people manage symptoms of anxiety disorder, ADHD (attention deficit hyperactivity disorder), and stress without the sedative side effects associated with prescription medications.

Serotonin Regulation

Serotonin is a neurotransmitter known for its role in mood regulation. Some compounds in passion flower may influence serotonin levels in the brain, potentially contributing to an improved mood, reducing symptoms of depression, and easing anxiety.

This modulation of serotonin may be linked to passion flower's traditional use as a natural remedy for mood disorders.

Monoamine Oxidase Inhibition

Monoamine oxidase (MAO) is an enzyme that breaks down neurotransmitters like serotonin and norepinephrine. Inhibition of MAO can lead to increased levels of these neurotransmitters in the brain, which is associated with improved mood.

Taking passion flower may have mild MAO-inhibiting effects, contributing to potential antidepressant and anti-anxiety effects.

Reduction of Cortisol Levels

Chronic stress can lead to elevated cortisol levels, contributing to anxiety and mood disorders. Passion flower has been studied for its potential to reduce cortisol levels, thereby mitigating the negative effects of chronic stress on the body and mind.

This stress-reducing effect may be linked to the plant's ability to promote relaxation.

Improved Sleep Quality

Anxiety and stress often disrupt sleep patterns. Passion flower has been traditionally used as a remedy for insomnia and sleep disturbances.

By promoting relaxation and reducing anxiety, passion flower may contribute to improved sleep quality, which, in turn, positively affects mood and stress levels.

Anti-Inflammatory Effects

Chronic inflammation has been linked to mood disorders and cognitive decline. Passion flower's anti-inflammatory properties, attributed to its flavonoid content, may indirectly support mental health by reducing inflammation in the brain and promoting overall well-being.

Antioxidant Activity

Passion flower extract contains antioxidants that help neutralize free radicals in the body. Oxidative stress, resulting from an imbalance between free radicals and antioxidants, has been implicated in various mental health disorders.

The antioxidant properties of passion flower may contribute to their overall neuroprotective effects.

It's important to note that while passion flower shows promise in supporting anxiety, stress, and mood disorders, we are all unique and individual responses may vary.

Passion flower should be viewed as part of a complementary approach rather than a replacement for conventional treatments.

Ways To Ingest Passion Flower

Determining the proper dosage of passion flower can be influenced by various factors, including the specific form of passion flower used (such as dried herb, tincture, extract, or tea), individual health conditions, and the reason for usage (e.g., anxiety, sleep, or stress relief).

It's important to note that while passion flower is generally considered safe, it's advisable to consult with a healthcare professional before starting any new supplement regimen. Below are general guidelines for dosing passion flower in different forms:

Dried Herbs or Passion Flower Tea

As a dried herb, it is typically, a common recommendation is to use 0.5 to 2 grams of dried passion flower in hot water for making herbal tea. This can be consumed up to three times a day. To take as a tea, steep 1 teaspoon of dried passion flower in hot water for about 10 minutes. Drink this passion flower tea up to three times a day.

Tincture

Tinctures vary in concentration, so it's important to check the product label for specific dosing instructions. A common starting point is 10-30 drops of passion flower tincture, diluted in water or juice, taken one to three times daily. Gradually adjust the dose based on individual responses.

Liquid Extracts

Liquid extracts can vary in concentration, so it's essential to follow the product-specific dosing instructions A standard dosage might be 10-60 drops of liquid extract, taken one to three times a day.

Capsules or Tablets

If using passion flower in capsule or tablet form, follow the dosage instructions provided on the product packaging. Commonly, dosages range from 400 to 1,600 mg per day, divided into two or three doses.

Important Considerations

I always say go “low and slow” when it comes to introducing new herbs to clients. That way, it's easier to monitor how the body can respond before increasing the dosage and can also show how sensitive clients are to passion flower. For those with anxiety or stress conditions, consistency is key in order to maximize the potential health benefits of passion flower.

With these in mind, we also have to always remember that individual responses to herbs vary from person to person and what works for one may not work for another.

The Wonders of Passion Flower

Passion flower, with its rich array of vitamins, minerals, and active compounds, offers a holistic approach to health and wellness. While it has been traditionally used for anxiety and stress relief, ongoing research continues to uncover its potential benefits in various aspects of health.

For Further Information

If you liked this topic on Passion Flower, make sure you listen to my podcast where I talk about its relaxing and soothing benefits. If you are interested in other topics related to sleep and relaxation, check out my Sleep theme here.