howtosupplement
Mood/Sleep/Women

Lavender

Herbal extract used orally and aromatically to reduce anxiety and improve sleep quality in adults with mild-to-moderate stress.

Lavender

Lavender

56
score
B
evidence
Caution
risk

Proven Benefits

01Reduces anxiety symptoms
02Improves sleep quality
03May reduce menstrual pain
04May reduce depressive symptoms

Chemical Forms

Recommended
  • Oral Silexan (standardized lavender oil)
  • Essential oil for aromatherapy/diffusion
Avoid
  • Undiluted topical essential oil (skin irritation risk)
  • Non-standardized oral extracts
Expert Note

Oral Silexan is the form backed by randomized trials for anxiety, standardized to contain specific linalool and linalyl acetate ratios. Aromatherapy uses pure essential oil diffusion. Undiluted topical application can cause contact dermatitis or photosensitivity, and unstandardized oral extracts lack clinical validation.

Protocol

Amount
80 mg
Frequency
Once daily
When
Oral: once daily with food; Aromatherapy: diffuse 30-60 minutes before bedtime or during acute stress.

Condition-Based Dosing

Generalized anxiety disorder (GAD)
80 mg oral Silexan daily for 6-10 weeks
Sleep-onset insomnia
Aromatherapy via diffusion 30-60 min before bed

Safety & Limits

Upper Safe Limit
80 mg/day oral Silexan (highest dose evaluated in published RCTs without notable adverse effects)
Cycling
Safe for continuous use

Contraindications

Pregnancy and breastfeeding — insufficient safety data for oral forms; avoid unless prescribed
Known allergy to Lamiaceae family (mint, sage, rosemary) — cross-reactivity risk
Surgery scheduled within 2 weeks — discontinue oral lavender due to potential CNS depressant interactions

Synergies

Melatonin

Melatonin addresses circadian sleep timing while lavender reduces pre-sleep arousal, potentially improving sleep onset when combined.

Magnesium glycinate

Magnesium supports GABA activity and muscle relaxation, complementing lavender's calming effects without overlapping mechanisms.

Avoid Combining With

  • ✕CNS depressants and sedatives (additive drowsiness — consult clinician before combining)
  • ✕Alcohol (may potentiate sedation)
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