In our fast-paced world, stress and mild anxiety have become common challenges. While conventional treatments are available, many individuals seek natural alternatives.
Herbal supplements like passion flower, valerian root, lemon balm, lavender, and hops strobile have garnered attention for their potential calming effects. Let's explore the research supporting their use and the benefits of combining these herbs.
Passion Flower (Passiflora incarnata)
Traditionally used for its calming properties, passion flower has been studied for its effects on stress and sleep. A randomised, double-blind, placebo-controlled clinical trial demonstrated that passion flower extract significantly improved stress resistance and sleep quality over a 12-week period. Participants reported enhanced resilience and overall well-being without notable side effects (1).
Valerian Root (Valeriana officinalis)
Valerian root is renowned for its sedative properties, often used to promote sleep and reduce anxiety. A study involving hemodialysis patients found that valerian supplementation led to significant improvements in sleep quality, depression, and state anxiety. The herb was well-tolerated, suggesting its potential as a natural remedy for stress-related symptoms (2).
Lemon Balm (Melissa officinalis)
Lemon balm, a member of the mint family, has been associated with mood enhancement and cognitive benefits. Recent clinical trials indicate that lemon balm supplementation can reduce anxiety, depression, and insomnia symptoms, particularly in individuals experiencing premenstrual syndrome (3).
Lavender (Lavandula angustifolia)
Lavender is widely recognised for its soothing aroma and potential therapeutic effects. Oral administration of lavender oil has shown efficacy in reducing anxiety symptoms. In one study, lavender oil significantly decreased anxiety scores, with effects comparable to conventional anxiolytics but with fewer side effects (4).
Hops Strobile (Humulus lupulus)
Commonly known for its role in brewing, hops also possess sedative properties. A randomised, placebo-controlled study found that hops extract supplementation reduced self-reported depression, anxiety, and stress levels in young adults. These findings support its traditional use as a calming agent (5).
Synergistic Benefits of Combining Herbs
Combining these herbs may offer enhanced benefits due to their complementary mechanisms of action. For instance, a study on a valerian-hops combination demonstrated significant anxiolytic effects, suggesting that such combinations can be more effective than individual herbs alone. The synergistic effect may result from the herbs' collective influence on neurotransmitter systems involved in stress and anxiety regulation (6).
Why Choose A Herbal Supplement? A Safer, Natural Approach
Herbal supplements present a natural alternative for managing stress and mild anxiety. They are generally well-tolerated, with a lower risk of dependency compared to some pharmaceutical options. However, it's essential to consult healthcare professionals before starting any new supplement regimen, especially for individuals with existing health conditions or those taking other medications.
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References
- Randomised, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems (2024).
- The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients (2021).
- Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in the Treatment of Premenstrual Syndrome: A Randomised, Double-Blind, Placebo-Controlled Trial (2025).
- Efficacy of orally administered Silexan in patients with anxiety-related restlessness and disturbed sleep (2015).
- Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in young adults (2017).
- Evaluation of the antinociceptive effect of valerian and hops combination in mice (2023).
The content of this blog is for educational purposes only. Always consult your healthcare practitioner to determine what’s best for you before making any changes to your supplement regimen.