Discover the stress-relieving and sleep-improving benefits of passiflora, also known as passion flower, and what it can do for you
Words: Katy Sunnassee. Images: Shutterstock.
Passiflora, commonly known as passion flower, has been used for centuries in traditional medicine for its calming and stress-relieving properties but it’s more recently gained popularity in modern herbal medicine for its gentle ability to ease anxiety, promote relaxation, and improve sleep quality.
‘Passiflora is a wonderful remedy for calming the nervous system and reducing symptoms of anxiety. It relieves mental irritation and spiralling thoughts, without being commonly associated with any side effects,’ says stress expert Marianna Kilburn, stress expert and wellbeing advisor with holistic brand A.Vogel (avogel.co.uk).
‘Passiflora’s full name in Latin is Passiflora incarnata. In English, it is commonly called Passion flower, but it has some other gorgeous names including maypops, wild passion vine, or wild apricot,’ says medical herbalist Siobhan Carroll (nerdynaturopath.com). ‘The flowers and vines are used in herbal medicine for its relaxing nervine properties and as a mild sedative. It is indicated for conditions with restless agitation,’ she says.
Alison Cullen, Nutritional Practitioner (avogel.co.uk) also loves to use the remedy. ‘I find this remedy very helpful in my clinic, where it has been lovingly described as “a hug in a bottle”. It can improve concentration and ease exam nerves and is good before interviews or a big work presentation. I also use it a great deal for perimenopausal and menopausal clients to ease their anxiety without causing sleepiness. Women often find they have a better sleep at night after feeling less wound-up during the day,’ adds Alison.
Active compounds
Passiflora’s effectiveness in relieving stress is primarily due to its unique chemical composition. ‘Passion flower contains unique alkaloids, flavonoids and indole alkaloids that work together to relax mind and muscles. The actions of these phytochemicals are well studied and attributed to the antispasmodic, anti-inflammatory and calming effects,’ says Siobhan.
Among these, the most significant compounds that contribute to its calming effects are harman and harman alkaloids, as well as the flavonoid vitexin. These work together to interact with your body’s central nervous system (CNS), helping to alleviate symptoms of anxiety and stress.
- Harman alkaloids: These have been shown to have mild sedative and calming effects on your CNS. The compounds may work by increasing levels of neurotransmitters such as gamma-aminobutyric acid (GABA) and serotonin in the brain. GABA is known to inhibit neural excitability, helping to calm the nervous system and promote relaxation. Serotonin, which regulates mood and anxiety, also plays a crucial role in managing stress.
- Flavonoid (Vitexin): This has been linked to antioxidant and anti-inflammatory properties. It may also influence GABA receptors in your brain, contributing to a reduction in stress and anxiety. Vitexin is thought to act on the same pathways as pharmaceutical sedatives but with a more gentle, natural effect.
- Glycosides: Passiflora contains several glycosides that may also support the calming effect of the herb. These compounds are believed to help regulate the nervous system and maintain a state of emotional balance, which can be particularly beneficial for individuals experiencing chronic stress.
By influencing GABA, serotonin and other neurochemicals, passiflora helps to reduce overactivity in the nervous system, which is often a hallmark of stress and anxiety. This calming effect not only helps people experiencing acute stress but can also help individuals dealing with chronic anxiety.
A study published in Phytotherapy Research in 2011 found that passiflora was effective in reducing symptoms of generalised anxiety disorder (GAD), with similar effects to the pharmaceutical drug Oxazepam. Another study in Journal of Clinical Psychopharmacology in 2013 showed that the flower significantly reduced anxiety levels in people undergoing preoperative procedures, highlighting its ability to manage stress in high-stakes situations.
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The herbs is also known for its ability to promote better sleep. Insomnia is often a result of high stress levels, which in turn exacerbates anxiety, so by promoting a sense of calm and relaxation, passiflora could help you fall asleep faster and get deeper, more restorative rest.
Crucially, passiflora has also been shown to promote relaxation without causing drowsiness, making it suitable for daytime use and an ideal choice for those who can’t or don’t want to use pharmaceutical sedatives. And unlike some prescription anti-anxiety medications, passiflora doesn’t create a sense of dependence, making it a safer and more natural alternative. ‘I love that it’s not addictive and there are no problems with taking it long-term if needed,’ adds Alison.
Use in early medicine
Passiflora is a genus of more than 500 species, with Passiflora incarnata, or the purple passion flower, being the most well-known and commonly used species for medicinal purposes. Native to the Americas, the plant has a long history of use by Indigenous peoples for treating conditions such as anxiety, insomnia, and nervousness. Early European settlers adopted the use of the herb for similar conditions, and it eventually spread throughout the world.
