After a long, stressful day it’s nice to make a cup of tea and take a hot bubble bath to help you sleep...but we don’t always get the chance or have the time for that.
Many women turn to herbal supplements to help with mood, energy, sleep, and calmness on a daily basis.
You’ve probably heard of drinking a beer to ease tension...but what about taking hops as a supplement? That gives you the benefits of this herb without the side effects of alcohol, such as getting buzzed or drunk and consuming all those calories.
Hops helps calm you and promotes better sleep without the unwanted side effects in the morning.
Another herb, valerian root, has been used for centuries to promote sleep and encourage calmness. Together they offer many health benefits for better sleep and feeling calm during the day.
Sleep problems are a common issue these days. Around 70 million Americans have chronic sleep problems according to the Centers for Disease Control and Prevention.
Not sleeping well and feeling tired all the time contributes to a host of medical issues including poor concentration while driving and working, obesity, mental illness, and poor well-being.
Hops are actually the female flowers of the hop plant. You might have seen a leafy vine growing on a fence before and not recognized it—we tend to think of a drawing of hops on beer bottles.
Hops were discovered in the early 11th century and used as a flavoring agent in beer. After that, hops were also used herbal medicines to treat insomnia.
Hops are actually related to the cannabis family, which helps to explain how they work to relax muscles and treat anxiety.
Hops contain a flavonoid compound, xanthohumol, that may have antiviral, anti-clotting, anti-inflammatory, and anti-tumor activity.
Hops has historically been used, often with valerian, to promote sleep, and the effectiveness of this combination has been validated in a number of placebo-controlled studies.
Additionally, hops have an anti-anxiety effect. This herb effectively relaxes aching muscles and eases body pain.
Research shows that the sedative effects of hops comes from its ability to lower body temperature. Lowering body temperature helps to bring about drowsiness and is an important part of the body’s sleep process.
Valerian too has been long used to treat difficulty sleeping, restlessness, nervousness, and anxiety.
It’s native to parts of Asia and Europe, where it’s been used for over a thousand years. It’s actually the root of the perennial valerian plant, or Valeriana officinalis, that’s harvested for medicinal use.
The Mayo Clinic says, “Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better.”
Valerian does has a strong odor, but you can avoid that by taking valerian in pill form.
That gives you the opportunity to take a supplement with many calming ingredients such as you’d find in Nutrition Blends supplements.
These two herbs are especially effective when they’re used together. A 2010 research review published in Australian Family Physician found that pairing hops with valerian helps treat insomnia.
The review included 16 previously published studies, and 12 of those found that valerian on its own or in combination with hops helped improve sleep quality and lessened the amount of time it takes to fall asleep.
Most of us are familiar with the soothing affects of hops—that’s why many people have a beer in the evening.
The problem with alcohol is that after its effects wear off, we normally wake up and then have trouble sleeping.
Hops doesn’t do that because it’s a calming herb.
Valerian is too; it primarily functions as an anxiolytic, which means it relieves anxiety and has calming, sedative effects.
It increases levels of GABA (gamma-aminobutyric acid) in the brain, something we naturally make to calm ourselves.
GABA is an “inhibitory neurotransmitter” that quiets the activity of the neurons of the central nervous system, and that lowers anxiety while boosting feelings of relaxation.
GABA is also an important neurochemical for sleep, and healthy levels promote restful sleep so we get enough time in slow-wave and REM sleep—the two deepest sleep stages that restore us mentally and physically.
Scientific study has demonstrated that both valerian and hops can help alleviate restlessness and anxiety, reduce stress, and lower blood pressure.
Along with their calming, sedative, and low risks for side effects, valerian and hops are being used to help other conditions beyond sleep issues and anxiety.
A flavonoid in hops helps reduce weight gain, lowers elevated cholesterol, and reduces high blood sugar. These conditions all contribute to metabolic syndrome, a condition which significantly increases your risk for heart disease and type 2 diabetes.
Hops even fights cancer. The flavonoids in this herb have anti-cancer properties and protect against several forms of cancer such as breast, ovarian, and prostate cancers.
Preliminary research shows valerian may also be useful for:
It’s amazing what herbs can do for us—they’re all natural, calming, detoxifying, and beneficial to our health without the side effects of medication.
Valerian and hops will calm you and help you sleep better—so imagine what they can do together combined with other calming herbs.
Nutrition Blends Inner Peace Formula contains 18 natural ingredients that provide calm energy, better focus, better sleep, and improved overall health.
A few other ingredients include lemon balm, lavender, St. John’s Wort, magnolia, and chamomile.
Learn more about Nutrition Blends Inner Peace Formula, including the science behind how they work, at www.nutritionblends.com.
References:
Understanding Valerian and Hops from The Sleep Doctor.
The Health Benefits of Hops. Verywellhealth.com
Uwe Koetter and Martin Biendl, “Hops (Humulus lupulus): A Review of its Historic and Medicinal Uses.” HerbalGram, 2010, http://cms.herbalgram.org/herbalgram/issue87/article3559.html?ts=1439392197&signature=a1896f300a8827c5a6761b8f3e431091
We have many options available to us today to ease stress and anxiety. There’s prescription medication, exercise, meditation, and natural remedies such as herbal supplements.
Many people don’t like the side effects of prescription medication, and we don’t always get as much time as we’d like to both exercise and meditate.
Herbal supplements are a great way to take care of yourself on top of other things you can do—and it’s the quickest and easiest thing to add into your self-care.
The nice thing about using traditional herbs for better health is we can research how it’s been used for thousands of years.
We also have new research to scientifically back up the benefits that people claim, and science to show which herbs to mix for the best results.
One such traditional herb is Ashwagandha. It’s native to the dry regions of India, northern Africa, and the Middle East. Today it’s grown in mild climates, including the United States.
The shrub has oval leaves and yellow flowers, and bears red fruit about the size of a raisin. While the leaves and fruit have therapeutic properties, the root is more often used in Western herbal remedies.
It’s also called “Indian ginseng” or “Indian winter cherry,” and is one of the most powerful herbs in Ayurvedic healing.
In Sanskrit ashwagandha means “the smell of a horse,” because they felt it could impart the vigor and strength of a stallion. It also apparently smells a little like a horse! But you won’t have to smell it if you take a pill supplement.
The benefits outweigh the smell anyway.
Examine.com says, “Ashwagandha has been called the king of Ayurvedic (traditional healing through herbs) for stress and anxiety relief. It may also provide neuroprotection, and is being researched for athletic performance as well.”
The site goes on to say, “Ashwagandha is best known for its anxiolytic (anti-anxiety) properties: it can lower cortisol levels and may mitigate stress-induced insomnia, depression, and immunosuppression. It can also reduce low-density-lipoprotein cholesterol (LDL-C), improve physical performance in both sedentary people and athletes, and maybe help treat Alzheimer's disease.”
It’s been used since ancient times for a long list of conditions such as failure to thrive in children, weakness in old age, rheumatism, constipation, insomnia, nervous conditions, stress, goiter, joint inflammation, and parasites.
People would treat boils and infections with a paste made from the root powder.
Traditionally, ashwagandha has also been prescribed as a nerve tonic.
That’s because it’s an adaptogen, an agent which helps the body adapt to various emotional and physical stressors.
Now you can find it in the form of a capsule, pill, powder, or blend, and it’s still well known for its calming effect and for its restorative and rejuvenating benefits.
A study from 2012 found that people who took ashwagandha supplements had reduced cortisol levels.
It is a highly effective, evidence-based remedy for anxiety and stress that lowers cortisol levels and mimicking the inhibitory neurotransmitter GABA.
So it’s a powerful addition to any supplement mixture of calming herbs.
Another study from the Indian Journal of Psychiatry found 88% of volunteers experienced reduced anxiety while taking ashwaganda.
Ashwagandha actually contains many useful medicinal chemicals, including withanolides (steroidal lactones), alkaloids, choline, fatty acids, and amino acids, all of which offer health benefits.
It supports and energetic and rejuvenating sense of well-being because it actually helps with a wide variety of issues such as:
Ashwagandha appears to be a promising cancer fighter and might even destroy certain cancer cells. Research is finding that ashwagandha supplements can help fight cancer alongside other treatments like chemo and radiation.
It’s benefits are twofold. It also strengthens the immune system of patients undergoing chemotherapy by increasing white blood cell count.
Of course, it can help other illnesses by strengthening the immune system; it helps people after illness or surgery too.
Medical researchers have been studying ashwagandha with great interest because it can help in so many ways. There have been over 200 studies on its healing benefits.
A study from the Journal of Ayurveda and Integrative Medicine found that due to its high withanolide content (which acts like a steroid), ashwagandha can help soothe joint pain and swelling associated with arthritis.
Here’s a fun fact about this herb: some studies have that taking a daily dose of ashwagandha powder increased hair melanin production, which means fewer gray hairs.
Other documented key examples of ashwagandha’s healing effects are:
Ashwagandha root extract is one of the many beneficial and natural ingredients in Nutrition Blends Inner Peace Formula, along with passion flower, ginseng, lemon balm, and chamomile.
Nutrition Blends actually has 18 ingredients that work together to recue stress, boost immunity, lower anxiety, boost mood, improve brain health, and give you better sleep.
Each ingredient is backed by numerous studies that have proven its effectiveness. The Inner Peace Formula is a carefully blended herb tonic that treats many conditions.
Read the research and learn more at www.nutritionblends.com.
References
D Choudhary, et al. “Body Weight Management in Adults Under Chronic Stress Through Treatment with Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial.” J Evid Based Complementary Altern Med. April 6, 2016.
https://chopra.com/articles/what-is-ashwagandha
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022.
A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera. Andrade C1, Aswath A, Chaturvedi SK, Srinivasa M, Raguram R.
Many people take a daily vitamin to ensure they get the nutrients they need for improved health and energy.
We need vitamins for our body’s basic functions and interactions between cells.
Taking an herbal supplement is another way to get health benefits, but we don’t think of herbs as readily as vitamins.
Imagine taking a supplement that helps your focus, energy level, sleep, and sense of peace. Many herbs actually fight depression and lift your mood.
Herbal supplements also offer protection against disease and the effects of stress, and taking a supplement allows you to get an array of benefits from different herbs all in one capsule.
The raises the question, what kind of herbs should you look for in a blend?
Following you’ll find 10 herbs that will give you calm energy, better focus, better sleep, and even help with weight loss.
It’s scientific name is Passiflora, but it’s also known as the passion flowers or passion vines.
Passion flower is a vine native to the tropics and sub-tropics that promotes restful sleep and relaxation.
A 2010 study in Phytomedicine: International Journal of Phytotherapy and Phytopharmacology found that passion flower affects gamma-aminobutyric acid receptors and other neurotransmitters in the central nervous system to calm us.
It’s a very powerful herbal sedative, some saying it’s as effective as valium. So it’s very popular as a remedy for insomnia.
This herb is known as Indian ginseng, poison gooseberry, or winter cherry, while its scientific name is Withania somnifera.
This adaptogenic can be brewed as a tea for morning or evening, or taken in a capsule.
Ashwagandha has regulates cortisol levels, reduces inflammation, repairs oxidative damage to cells, and promotes restful sleep.
It’s beneficial for anyone overwhelmed by stress who feels exhausted or agitated. It also boosts the immune system, and its antioxidant properties destroy free radicals, making it a great anti-ageing formula and disease preventative.
In Sanskrit ashwagandha means “the smell of a horse,” because they felt it could impart the vigor and strength of a stallion. It also apparently smells a little like a horse! But you won’t have to smell it if you take a pill supplement.
The benefits outweigh the smell anyway.
Examine.com says, “Ashwagandha has been called the king of Ayurvedic (traditional healing through herbs) for stress and anxiety relief. It may also provide neuroprotection, and is being researched for athletic performance as well.”
The site goes on to say, “Ashwagandha is best known for its anxiolytic (anti-anxiety) properties: it can lower cortisol levels and may mitigate stress-induced insomnia, depression, and immunosuppression. It can also reduce low-density-lipoprotein cholesterol (LDL-C), improve physical performance in both sedentary people and athletes, and maybe help treat Alzheimer's disease.”
Ashwagandha actually contains many useful medicinal chemicals, including withanolides (steroidal lactones), alkaloids, choline, fatty acids, and amino acids, all of which offer health benefits.
It supports and energetic and rejuvenating sense of well-being because it actually helps with a wide variety of issues such as:
Ashwagandha appears to be a promising cancer fighter and might even destroy certain cancer cells. Research is finding that ashwagandha supplements can help fight cancer alongside other treatments like chemo and radiation.
Matricaria chamomilla is also known as Matricaria recutita, German chamomile or wild chamomile. It’s the most famous of calming herbs, and many people drink it as a sleepy time tea.
It’s been used since the beginning of time, and for some surprising reasons.
The Romans, Greeks, and Egyptians used it to treat wounds and promote healing. Chamomile tea is derived from Matricaria chamomilla L, which has anti inflammatory and antimicrobial properties.
The plant’s delicate flower has a mild scent and pleasant taste, and can be used to calm an upset stomach. So chamomile tea will calm you down, settle your stomach, and help you sleep.
Chamomile even helps with period-related symptoms. A study published in the Journal of Agriculture and Chemistry said that Chamomile tea has pain-relieving and antispasmodic properties. It relaxes the uterus and decreases the production of prostaglandins, which cause inflammation and pain.
Melissa officinalis, known as lemon balm, balm, common balm, or balm mint, is native to south-central Europe, North Africa, the Mediterranean region, and Central Asia.
As the name implies, it has a lemony scent and produces pale-lemon colored flowers.
Lemon Balm is a nervine herb, meaning it supports the nervous system
That means it’s highly beneficial for sufferers of dementia and Alzheimer’s disease by reducing agitation in patients.
It’s actually used in treatment for hyperthyroidism, but that means it shouldn’t be taken if you have hypothyroidism.
Lemon balm is also a digestive aid, anti-depressant, and anti-anxiety, so it’s a powerful addition to other calming herbs.
In 2004, a study called, “Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers” documented the effectiveness of lemon balm along with herbs known to reduce anxiety.
Subjects who received lozenges with the herbs showed marked increases in the alpha wave activities that are associated with relaxation.
They also showed increases in the brain wave activity associated with attention.
Like Lemon Balm, Lavender is one of those herbs with a distinctive smell.
Lavandula is a genus of 39 known species of flowering plants in the mint family, Lamiaceae.
Lavender is native to the Mediterranean, and used for its calming and soothing effects. Some inhale it as an essential oil to relieve pain and reduce anxiety.
The plant is well known for its calming effect on the brain, helping with anxiety, depression, and insomnia.
A study by the European Neurology found lavender essential oil significantly reduces the severity of migraine headaches.
Another study showed that using lavender oil in aromatherapy decreases agitation in patients in nursing homes.
Many people will attest to the calming affects of smelling lavender, so it’s a must-have herb for your calming supplement.
Hypericum perforatum, known as Perforate St John’s-wort, Common Saint John’s wort and St John’s wort, is a flowering plant in the family Hypericaceae.
This herb is known as the bright yellow antidepressant because some people prefer it over prescription drugs. It’s all natural and doesn’t have the side effects of prescription meds.
St. John’s Wort is a known mood lifter and mild sedative. It relaxes the body and mind and yet it actually fights fatigue.
It’s used to treat:
This is a powerful herb, so check with your doctor about drug interactions—it can reduce the effectiveness of birth control.
Crataegus, commonly called hawthorn, quickthorn, thornapple, May-tree, whitethorn, or hawberry, is a large genus of shrubs and trees in the family Rosaceae, native to the Northern Hemisphere in Europe, Asia and North America.
Hawthorn, a beautiful shrub with dark green leaves and small red berries, is hugely beneficial for our heart.
An article in the Pharmacognosy Review shared that the leaves, flowers, and fruit can strengthen the cardiovascular system and relax blood vessels, lowering blood pressure.
Hawthron is known as the heart herb because it’s also used to strengthen the heart muscle, normalize heart rhythms, act as an antioxidant to reduce and prevent plaque build-up in the arteries, and increase circulation to the extremities.
Hops are actually related to the cannabis family, which helps to explain how they work to relax muscles and treat anxiety.
Hops contain a flavonoid compound, xanthohumol, that may have antiviral, anti-clotting, anti-inflammatory, and anti-tumor activity.
Hops has historically been used, often with valerian, to promote sleep, and the effectiveness of this combination has been validated in a number of placebo-controlled studies.
Additionally, hops have an anti-anxiety effect. This herb effectively relaxes aching muscles and eases body pain.
Research shows that the sedative effects of hops comes from its ability to lower body temperature. Lowering body temperature helps to bring about drowsiness and is an important part of the body’s sleep process.
Valerian too has been long used to treat difficulty sleeping, restlessness, nervousness, and anxiety.
It’s native to parts of Asia and Europe, where it’s been used for over a thousand years. It’s actually the root of the perennial valerian plant, or Valeriana officinalis, that’s harvested for medicinal use.
The Mayo Clinic says, “Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better.”
Valerian does has a strong odor, but you can avoid that by taking valerian in pill form.
The magnolia tree has bright flowers with a fragrant aroma. In the summer, the root and bark are harvested, dried, and boiled so they turn into a purple brown color.
This bitter extract is then used in medicine and dietary supplements to:
The above health benefits are largely due to are two lignans called honokiol and magnolol, which function as anti-inflammatory, anti-bacterial, and anti-allergic agents.
They work together to prevent and treat depression.
Honokiol is a strong anxiety treatment because it has anxiolytic qualities that impact the hormonal balance in the body, particularly stress hormones.
Honokiol produces a relaxing and calming effect by stimulating the GABA-A receptor.
Magnolia regulates the endocrine system and lowers hormone release in the body. A similar chemical pathway allows it to help relieve depression as it stimulates the release of dopamine and pleasure hormones.
Honokiol and magnolol both produce antidepressant effects and improve energy levels by increasing serotonin and noradrenaline levels in the prefrontal cortex.
Along with these 10 powerful herbal ingredients, you might also consider taking other natural herbal remedies such as oatstraw, Panax ginseng, rhodiola, scullcap, and L-theanine.
You can actually find all of these in one daily capsule through Nutrition Blends Inner Peace Formula.
This formula contains 18 ingredients that are scientifically proven to lift mood, improve sleep, support immunity, improve brain health, and relieve the negative effects of stress.
Learn more at www.nutritionblends.com.
References
Gyllenhaal C, Merritt SL, Peterson SD, Block KI, Gochenour T. Efficacy and safety of herbal stimulants and sedatives in sleep disorders. Sleep Med Rev. 2000 Jun;4(3):229-51.
Kennedy DO, Little W, Haskell CF, Scholey AB. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytother Res. 2006 Feb;20(2):96-102.
Dimpfel W, Pischel I, Lehnfeld R. Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. Eur J Med Res. 2004 Sep 29;9(9):423-31.
“Eight Herbs for Calm” The Alchemists Kitchen.
“Natural Sleep Supplements.” https://www.wellandgood.com/good-advice/5-natural-sleep-supplements-that-actually-work/slide/2/
Lemon Balm. https://www.drweil.com/vitamins-supplements-herbs/herbs/lemon-balm/
Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study. https://www.ncbi.nlm.nih.gov/pubmed/22228617
Nobre AC, Rao A, Owen GN.L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. (2008)
Kimura K, et al.L-Theanine reduces psychological and physiological stress responses. Biol Psychol. (2007)
Learningherbs.com
“Evidence Based 7 Science-Backed Health Benefits of Rhodiola Rosea.” Healthline.com
If you find yourself struggling to make it through the day, you’re not alone.
So many people these days feel drained from doing ordinary tasks...often because we’re stressed out and overwhelmed. Our brain spins and we can’t think straight. Coffee or other caffeine doesn’t fix it anymore.
We’d all love more energy...but without the jitters from caffeine.
Fortunately, there are several natural herbs and substances that can provide sustained energy and focus throughout the day.
Taking herbs can give you the clarity, calmness, and even energy you crave, all without side effects or addiction.
Herbs also offer many other health benefits such as preventing and fighting disease.
Let’s look at a few herbs that supply peaceful energy.
Oatstraw, or avena sativa, is the herb of longevity in the Auryuvedic system of India that restores nervous system integrity, emotional flexibility, and sexual flow.
It’s been used to support brain health, increase energy, support normal mood, and even improve physical performance.
Oats and oatstraw nourish heart health and moderate cholesterol.
The website Learning Herbs lists oatstraw under calming herbs and says, “The HERB OF CHOICE for nervous system nourishment is oatstraw, one of the best calming herbs.”
Ashwangandha is one of the primary restorative herbs in Ayurvedic medicine. It’s known to stabilize mood and support optimal physical and emotional well-being.
It improves memory, focus, and endurance, and many believed it reduces the effects of stress on the body.
It supports and energetic and rejuvenating sense of well-being because it actually helps with a wide variety of issues such as:
Note, panax ginseng is different from American ginseng, Siberian ginseng, or Panax pseudoginseng.
Panax ginseng improves thinking, concentration, memory, depression, Alzheimer's disease, fatigue, work efficiency, physical stamina, and endurance.
Some people use Panax ginseng to help them cope with stress and as a general tonic for improving well-being.
The root has an active component called ginsenosides that provides the energy and stamina boost.
Ginsenosides affect the central nervous, cardiovascular, and endocrine systems, improving immune function and stress responses.
The article “Improve Your Focus with Ginseng” on thrivous.com states that Panax Ginseng is the most studied of all ginsengs, and goes on to list multiple peer-reviewed, double-blind, placebo-controlled studies on humans that showed this ginseng increases focus.
One such study is titled, “Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults.”
This study found that Ginseng "improved calmness and improved mental arithmetic". Supplementation was effective on the first day and remained effective on the eighth day.
Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia. It’s an adaptogen, meaning it helps us deal with stress, along with increasing energy, stamina, strength, and mental capacity.
This potent herb has over 140 active compounds, including rosavin and salidroside.
A study on the effects of rhodiola extract in 101 people with life- and work-related stress found significant improvements in symptoms of stress, such as fatigue, exhaustion and anxiety.
The results were after just three days and continued throughout the study.
Rhodiola also improves symptoms of burnout, which can occur with chronic stress.
A four-week study titled “Therapeutic effects and safety of Rhodiola rosea extract” looked how stress-related fatigue affected quality of life and symptoms of fatigue, depression and attention.
Rhodiola had a positive effect on fatigue levels and attention.
These three calming herbs can be blended together and with other herbs for an even more powerful calming effect so you feel rested and have good energy.
Many people add in L-Theamine, an amino acid, also known as a building block for proteins, found in green and black tea, and in smaller amounts in bolete mushrooms.
Theanine has a chemical structure similar to glutamate, an amino acid that occurs naturally in the body and helps transmit nerve impulses in the brain.
It greatly helps with concentration and focus, giving you gentle alertness.
Taking L-theanine can also provide a sense of calm during your work day to help you manage stress and think clearly under pressure.
In an article titled, “Three Step Approach to Happiness,” Michael T. Murray, ND said, “If you are having trouble focusing because of stress, you may want to try a product that contains L-theanine.”
He quotes author and holistic pharmacist Sherry Torkos as saying, “In addition to helping alleviate stress, L-theanine has been shown recently in clinical studies to significantly improve the ability to concentrate and think clearly.”
In today’s world, we’re tired and want energy, but we’re often also stressed and want calmness and peace of mind.
Oat straw, panax ginseng, and rhodiolia help with calm alertness that leaves you feeling good.
You can combine these with other calming herbs for an even more powerful calm and inner peace.
An herbal supplement can give you calm energy because it also reduces the effects of anxiety and stress, so you’re calmer, more centered, and feeling well.
That’s way Nutrition Blends uses the above herbs for calm energy in a formula for inner peace, mixed with over a dozen other herbs that help digestion, relaxation, sleep, and overall health.
Ingredients include Magnolia, ashwagandha, valerian, hops, hawthorn, passion flower, chamomile, lemon balm, lavender, and St. John’s Wort, which packs a powerful dose of health benefits into a small capsule.
Learn more about this special blend at www.nutritionblends.com.
References
Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms--results of an open-label study. https://www.ncbi.nlm.nih.gov/pubmed/22228617
Nobre AC, Rao A, Owen GN.L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. (2008)
Kimura K, et al.L-Theanine reduces psychological and physiological stress responses. Biol Psychol. (2007)
Learningherbs.com
“Evidence Based 7 Science-Backed Health Benefits of Rhodiola Rosea.” Healthline.com
When I hear “Magnolia” I think of the term “steel magnolias,” referring to the strength of women in the South.
The term probably came about because the tree is beautiful and strong—and very hardy, giving it properties that help our health.
Magnolia actually encompasses more than 200 different species within the Magnoliaceae family of flowering plants, shrubs, and trees.
It was originally native to East and Southeast Asia, and you might be surprised to learn that this ancient flower has been around for more than 100 million years—it predates the evolution of bees.
Some types of magnolia grow in North America, Central America, and parts of South America, where its hardy nature allowed it to thrive in harsh conditions.
Throughout time, it developed a unique nutrient and organic compound composition, which we benefit from today.
The flowers and bark of magnolia plants long been praised in Chinese traditional medicine but this herb is now widely regarded as a beneficial supplement and herbal remedy around the world.
The magnolia tree has bright flowers with a fragrant aroma. In the summer, the root and bark are harvested, dried, and boiled so they turn into a purple brown color.
This bitter extract is then used in medicine and dietary supplements to:
Luckily we can take it in supplement form so we don’t have to worry about the bitter taste.
That gives us the opportunity to take it in an herbal blend, so we can get the health benefits of several different herbs.
Magnolia has many benefits, and you can see that it relaxes us and calms our nerves thanks to a few active compounds in the bark.
Honokiol and Magnolol, superstar compounds
The above health benefits are largely due to several natural, bioactive compounds found in magnolia tree bark that function as anti-inflammatory, anti-bacterial, and anti-allergic agents.
The major active components are two lignans called honokiol and magnolol, which do a host of things.
They work together to prevent and treat depression.
Honokiol is a strong anxiety treatment because it has anxiolytic qualities that impact the hormonal balance in the body, particularly stress hormones.
Magnolia regulates the endocrine system and lowers hormone release in the body. A similar chemical pathway allows it to help relieve depression as it stimulates the release of dopamine and pleasure hormones.
Honokiol and magnolol both produce antidepressant effects and improve energy levels by increasing serotonin and noradrenaline levels in the prefrontal cortex.
Honokiol has many more health benefits for your nerves. It maintains sodium-potassium channel activity that is vital for communications between neurons.
It prevents glucose intolerance, a condition which damages neuron cells because they require a high amount of energy to function.
Honokiol also prevents neurotoxicity by inhibiting the production of nitric oxide by an enzyme called nNOS.
Honokiol and magnolol block glutamate receptors, preventing glutamate from binding to them, and thus preventing seizures and premature cell death.
Along with those huge health benefits, Honokiol produces a relaxing and calming effect by stimulating the GABA-A receptor.
It also activates genes controlled by the molecule Nrf2, which protects against oxidative stress, so it fights the signs of aging and cancer.
The active compound, magnolol, is even linked to preventing prostate cancer. It also prevents the spread or increase of prostate cancer cells.
Magnolia bark is a very effective sleep promoter in two ways.
First, it relaxes the mind and body.
Magnolia bark has the power to increase GABA activity, which is important for sleep. It’s been discovered that people with reduced GABA activity are likely to suffer from sleep problems and insomnia.
The bioactive compounds in magnolia bark reduce the time it takes you to fall asleep, and they can increase how long you stay in both REM and NREM sleep
Secondly, Magnolia’s ability to lower adrenaline, the alertness-producing hormone, also makes it an effective natural sleep aid if you tend to be wired or stressed at night.
So if you have trouble falling asleep because your mind is racing, Magnolia supplements can ease you into sleep.
Many herbs like magnolia are good candidates for mixing in an herbal formula for better health—that gives you the health benefits from a host of herbs instead of just one.
Imagine having magnolia and chamomile, lemon balm, and lavender.
If you don’t like taking a number of pills, you can find a good supplement with several different herbs.
Nutrition Blends Inner Peace Formula uses 18 herbs along with hops for ultimate relaxation, plus other herbs and natural ingredients for energy, digestion, mood, and well-being.
In addition, Inner Peace Formula contains ingredients that are scientifically proven to lift mood, improve sleep, support immunity and relieve the negative effects of stress.
A few key ingredients besides magnolia, chamomile, lemon balm, and lavender are:
Learn more about the Inner Peace Formula at www.nutritionblends.com, where you’ll also find a long list of studies to support the benefits of each ingredient.
References
http://onlinelibrary.wiley.com/doi/10.1111/j.1527-3458.2000.tb00136.x/abstract
“The Health Benefits of Magnolia Bark” https://www.selfhacked.com/blog/health-benefits-magnolia-bark/
“10 Impressive Benefits of Magnolia.” https://www.organicfacts.net/health-benefits/herbs-and-spices/magnolia.html
Watanabe K, et al. Studies on the active principles of magnolia bark. Centrally acting muscle relaxant activity of magnolol and hōnokiol. Jpn J Pharmacol. (1975)
Lee YJ, et al. Therapeutic applications of compounds in the Magnolia family. Pharmacol Ther. (2011)
We live in a culture of chronic stress culture, where we’re expected to hold multiple roles and multitask every day.
On top of that, it’s harder than ever to get down time and take care of ourselves.
Yet, we have more power over our stress and how we react and handle it than you may realize.
The key lies in not simply reacting to whatever happens to us, but controlling how we respond.
Along with other ways to bring inner peace and relaxation, you can take herbal supplements to aid in your stress response.
The right herbs are a potent tool for fighting the effects of stress, helping you respond better, and having more resiliency.
An herb is simply a plant with leaves, seeds, or flowers that people have used for centuries as medicine or to flavor food. Today we often think of an herb as a plant with healing medicinal uses.
Some herbs are adaptogens, which means they promote balance, calm us, and boost energy without over stimulating.
Some adaptogens work quickly while others take more time for their cumulative benefits—and you can speed that process up by taking a daily supplement with multiple herbs.
Let’s look at seven herbs that would make a healthy addition to your diet or supplements for daily relaxation.
It’s scientific name is Passiflora, but it’s also known as the passion flower or passion vine.
It’s a vine native to the tropics and sub-tropics that promotes restful sleep and relaxation.
Many people know it to be a calming herb, and now science backs that up as well.
A 2010 study in Phytomedicine: International Journal of Phytotherapy and Phytopharmacology found that passion flower affects gamma-aminobutyric acid receptors and other neurotransmitters in the central nervous system to calm us.
It’s a very powerful herbal sedative, some saying it’s as effective as valium. So it’s very popular as a remedy for insomnia.
This herb is known as Indian ginseng, poison gooseberry, or winter cherry, while its scientific name is Withania somnifera .
This adaptogenic can be brewed as a tea for morning or evening, or taken in a capsule.
Ashwagandha helps regulate cortisol levels, reduces inflammation, repairs oxidative damage to cells, and promotes restful sleep.
So it fights disease like cancer as well as bringing inner peace.
It’s beneficial for anyone overwhelmed by stress who feels exhausted or agitated. It also boosts the immune system, and its antioxidant properties destroy free radicals, making it a great anti-aging formula and disease preventative.
Matricaria chamomilla is also known as Matricaria recutita, German chamomile or wild chamomile. It’s the most famous of calming herbs, and many people drink it as a sleepy time tea.
It’s been used since the beginning of time, and for some surprising reasons.
The Romans, Greeks, and Egyptians used it to treat wounds and promote healing. Chamomile tea is derived from Matricaria chamomilla L, which has anti inflammatory and antimicrobial properties.
The plant’s delicate flower has a mild scent and pleasant taste, and can be used to calm an upset stomach. So chamomile tea will calm you down, settle your stomach, and help you sleep.
Chamomile even helps with period-related symptoms. A study published in the Journal of Agriculture and Chemistry said that Chamomile tea has pain-relieving and antispasmodic properties. It relaxes the uterus and decreases the production of prostaglandins, which cause inflammation and pain.
Melissa officinalis, known as lemon balm, balm, common balm, or balm mint, is native to south-central Europe, North Africa, the Mediterranean region, and Central Asia.
As the name implies, it has a lemony scent and produces pale-lemon colored flowers.
Lemon Balm is a nervine herb, meaning it supports the nervous system.
That means it’s highly beneficial for sufferers of dementia and Alzheimer’s disease by reducing agitation in patients.
It’s actually used in treatment for hyperthyroidism, but that means it shouldn’t be taken if you have hypothyroidism.
Lemon balm is also a digestive aid, anti-depressant, and anti-anxiety, so it’s a powerful addition to other calming herbs.
Like Lemon Balm, Lavender is one of those herbs with a distinctive smell.
Lavandula is a genus of 39 known species of flowering plants in the mint family, Lamiaceae.
Lavender is native to the Mediterranean, and used for its calming and soothing effects. Some inhale it as an essential oil to relieve pain and reduce anxiety.
The plant is well known for its calming effect on the brain, helping with anxiety, depression, and insomnia.
A study by the European Neurology found lavender essential oil significantly reduces the severity of migraine headaches.
Another study showed that using lavender oil in aromatherapy decreases agitation in patients in nursing homes.
Many people will attest to the calming affects of smelling lavender, so it’s a must-have herb for your calming supplement.
Hypericum perforatum, known as Perforate St John’s-wort, Common Saint John’s wort and St John’s wort, is a flowering plant in the family Hypericaceae.
This herb is known as the bright yellow antidepressant because some people prefer it over prescription drugs. It’s all natural and doesn’t have the side effects of prescription meds.
St. John’s Wort is a known mood lifter and mild sedative. It relaxes the body and mind and yet it actually fights fatigue.
It’s used to treat:
This is a powerful herb, so check with your doctor about drug interactions—it can reduce the effectiveness of birth control.
Crataegus, commonly called hawthorn, quickthorn, thornapple, May-tree, whitethorn, or hawberry, is a large genus of shrubs and trees in the family Rosaceae, native to the Northern Hemisphere in Europe, Asia and North America.
Hawthorn, a beautiful shrub with dark green leaves and small red berries, is hugely beneficial for our heart.
An article in the Pharmacognosy Review shared that the leaves, flowers, and fruit can strengthen the cardiovascular system and relax blood vessels, lowering blood pressure.
Hawthron is known as the heart herb because it’s also used to strengthen the heart muscle, normalize heart rhythms, act as an antioxidant to reduce and prevent plaque build-up in the arteries, and increase circulation to the extremities.
These seven herbs have calming effects for natural relaxation.
You can make your own mixtures and teas of these herbs for a powerful relaxation tonic, and you can find them in supplements.
Nutrition Blends Inner Peace Formula uses these seven herbs along with hops for ultimate relaxation, plus other herbs and natural ingredients for energy, digestion, mood, and well-being.
In addition, Inner Peace Formula contains ingredients that are scientifically proven to lift mood, improve sleep, support immunity and relieve the negative effects of stress.
Learn more about the Inner Peace Formula at www.nutritionblends.com, where you’ll also find a long list of studies to support the benefits of each ingredient.
References:
School of Natural Health Courses
Www.foodmatters.com
Massage Magazine
“Eight Herbs for Calm” The Alchemists Kitchen.
“Natural Sleep Supplements.” https://www.wellandgood.com/good-advice/5-natural-sleep-supplements-that-actually-work/slide/2/
Lemon Balm. https://www.drweil.com/vitamins-supplements-herbs/herbs/lemon-balm/
Gyllenhaal C, Merritt SL, Peterson SD, Block KI, Gochenour T. Efficacy and safety of herbal stimulants and sedatives in sleep disorders. Sleep Med Rev. 2000 Jun;4(3):229-51.
Kennedy DO, Little W, Haskell CF, Scholey AB. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytother Res. 2006 Feb;20(2):96-102.
Dimpfel W, Pischel I, Lehnfeld R. Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. Eur J Med Res. 2004 Sep 29;9(9):423-31.
When you’re feeling acute stress and want to calm down, you can take some deep breaths, meditate, or drink a cup of tea.
Enjoying a cup of hot tea is a comforting way to relax for a few minutes, and not counting water, it’s the most widely consumed beverage in the world.
Tea is soothing, and it’s not just due to the flavor. Tea is a rich source of flavonoid antioxidants. It also contains L-theanine.
L-theanine is an amino acid, also known as a building block for proteins, found in green and black tea, and in smaller amounts in bolete mushrooms.
Theanine has a chemical structure similar to glutamate, an amino acid that occurs naturally in the body and helps transmit nerve impulses in the brain.
So while you can get L-theanine from green or black tea, most people get it from a supplement to help with relaxation, focus, and sleep.
Taking a supplement has the added bonus of getting the benefits of green tea without the caffeine jitters.
L-theanine helps with sleep because it calms you down, but it can also calm you during the day without causing drowsiness.
So most users say that L-theanine will help you sleep better at night, yet feel relaxed, more focused, and alert during the day—something we all want!
Taking L-theanine can provide a sense of calm during your work day to help you manage stress and think clearly under pressure.
Research suggests it may be the most beneficial for those dealing with high levels of anxiety.
Five randomized-controlled trials with a total of 104 participants found L-theanine reduced stress and anxiety in people who were experiencing stressful situations.
A study published in the Journal of Clinical Psychiatry found that L-theanine decreased anxiety and improved symptoms in people with schizophrenia.
It can still help others with anxiety of all kinds, and it offers other health benefits as well.
L-theanine may help boost cognitive skills. Research shows L-theanine can increase attention span and reaction time in people who are prone to anxiety.
It can help improve accuracy too—one study shows that taking L-theanine reduced the number of errors made in a test of attention.
Evidence from human electroencephalograph (EEG) studies show that it has a direct effect on the brain.
L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness.
In an article titled, “Three Step Approach to Happiness,” Michael T. Murray, ND said, “If you are having trouble focusing because of stress, you may want to try a product that contains L-theanine.”
He quotes author and holistic pharmacist Sherry Torkos as saying, “In addition to helping alleviate stress, L-theanine has been shown recently in clinical studies to significantly improve the ability to concentrate and think clearly."
It’s easy to test if L-theanine works—I took one supplement pill before writing this article and can feel a difference in my focus!
L-theanine elevates levels of GABA, serotonin, and dopamine—and all three of these are neurotransmitters that regulate emotions, mood, concentration, alertness, sleep, appetite, energy, and cognitive skills.
These three neurotransmitters are calming to the brain.
L-theanine also lowers levels of “excitatory” brain chemicals that raise our stress level.
It enhances alpha brain waves too, which linked to our wakeful relaxation state, or what you feel while meditating, daydreaming, or in REM sleep.
Alpha brain waves enhances relaxation, focus, and creativity too, so L-theanine can help you focus and be more productive.
L-Theanine is a great way to feel relaxed yet alert, so it’s a natural addition to St. John’s Wort, which helps with mood.
L-Theanine and St. John’s Wort are listed together as a top supplement for anxiety and depression.
The website True Stress Management says St. John’s Wort contains therapeutic ingredients that elevate dopamine and serotonin. Among them are hypericin, hyperforin, and xanthones.
It goes on to list the clinical evidence from Cochrane, a healthcare research organization, which conducted a review of 29 trials involving over 5,000 patients with major depression. St. John’s wort was noted to be as effective as standard antidepressants
For L-Theanine, the same website says, “L-theanine increases dopamine, serotonin, and GABA, a neurotransmitter that curbs excessive nerve cell activity. Within 30 to 60 minutes of taking L-theanine, you’ll feel depression and anxiety lift.”
A 2008 study reported by the National Institutes of Health advises that L-theanine stimulates the production of alpha brain waves, reducing the effects of stress.
This popular herb supports normal mood function, so it can work in conjunction with L-Theanine to give you calm, alert, even moods.
St. John’s wort, or Hypericum perforatum, is a plant that grows in the wild, and it’s been used for centuries for mental health conditions.
This herb is known as the bright yellow antidepressant because some people prefer it over prescription drugs. It’s all natural and doesn’t have the side effects of prescription meds.
A literature review featured in the September 2008 issue of the Journal of Holistic Nursing confirmed that St. John's Wort is "more effective than placebo and, in several studies, more effective than common antidepressant medications in treating minor depression."
While St. John’s Wort is a known mood lifter and mild sedative, it actually fights fatigue.
It’s used to treat:
This is a powerful herb, so check with your doctor about drug interactions—it can reduce the effectiveness of birth control.
You can get both of these as separate supplements to control your dose, or you can find a combination supplement.
There are blended supplements with both of these and even more calming herbs, many of which offer even more health benefits.
Nutrition Blends Inner Peace Formula uses L-theanine and St. John’s Wort along with 16 other natural ingredients for ultimate relaxation, calm energy, better digestion, stable mood, and overall well-being.
Learn more about the Inner Peace Formula at www.nutritionblends.com, where you’ll also find a long list of studies to support the benefits of each ingredient.
References
Nobre AC, Rao A, Owen GN.L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. (2008)
Juneja et al. Trends in Food Science & Tech 1999;10;199-204.
Kimura K, et al.L-Theanine reduces psychological and physiological stress responses. Biol Psychol. (2007)
l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. https://www.mdpi.com/2306-5710/2/2/13/htm
Healthline.com
https://nccih.nih.gov/health/stjohnswort/sjw-and-depression.htm
We could all use a little brain power boost during the day—especially when that afternoon slump hits.
Many people turn to coffee or energy drinks, but those make you crash after an hour.
Drinking water or tea, meditating, or taking a walk are better ways to clear your head for clearer thinking afterwards.
You can also take herbal supplements in addition to other ways to center yourself and gain mental clarity.
A good supplement will have several natural ingredients that benefit your health, so let’s go over some that improve brain function.
Bacopa monnieri, also known as brahmi, water hyssop, Bacopa monniera, and Herpestis monniera, is a creeping perennial with small oblong leaves and purple flowers that grows in wetlands in Australia and India.
It’s actually considered a weed when it’s growing in rice fields, but it’s also an herb that has been used traditionally to enhance memory, learning, and concentration.
A neuropharmacological review of Bacopa, published in Rejuvenation Research, states that “chronic and moderate administration of BM appears to nourish rather than deplete neurons, an action compatible with 1400 years of Ayurvedic study.”
It adds that bacopa was initially described around the 6th century A.D. in texts such as the Charaka Samhita, Athar-Ved, and Susrutu Samhita, taken to sharpen intellect and attenuate mental deficits.
It was used by ancient Vedic scholars to memorize lengthy sacred hymns and scriptures.
Now we can take it in supplement form to enhance our memory.
Mucuna pruriens is also called the dopa bean or “velvet bean,” but it’s actually a legume and not an herb or bean.
It grows in the tropics, and while it’s healthy to eat, it’s not a good idea to touch it because it can cause itching. That’s why the English call it “Cowitch.”
You can bypass any rashes by taking a supplement; it won’t cause adverse side effects that way.
Mucuna Pruriens is known for supporting the nervous system and the body’s ability to handle stress. It also improves energy and endurance as well as supporting brain function.
“Mucuna pruriens has an almost magical ability to improve motivation, well-being, energy, and sex drive along with decreasing the tendency to overeat,” says acupuncturist Karen Kurtak, LAc, co-author of “The Baby Boomer’s Guide to Living Forever,” and department head of Longevity Nutrition at Grossman Wellness Institute, in Denver.
The dopa bean has an active compound called as L-dopa, which is a non-protein amino acid, in high concentration. It’s also a precursor to dopamine.
L-dopa boosts dopamine levels in the brain, so it’s used to treat Parkinson’s disease, ADD, anxiety, and depression in Ayurvedic medicine.
With so many benefits and brain-boosting power, it’s a “no brainer” to take for your brain!
Panax ginseng improves thinking, concentration, memory, depression, Alzheimer's disease, fatigue, work efficiency, physical stamina, and endurance.
(Note that Panax ginseng is different from American ginseng, Siberian ginseng, or Panax pseudoginseng.)
Some people use Panax ginseng to help them cope with stress and as a general tonic for improving well-being.
The root has an active component called ginsenosides that provides the energy and stamina boost.
Ginsenosides affect the central nervous, cardiovascular, and endocrine systems, improving immune function and stress responses.
The article “Improve Your Focus with Ginseng” on thrivous.com states that Panax Ginseng is the most studied of all ginsengs, and goes on to list multiple peer-reviewed, double-blind, placebo-controlled studies on humans that showed this ginseng increases focus.
One such study is titled, “Panax ginseng (G115) improves aspects of working memory performance and subjective ratings of calmness in healthy young adults.”
This study found that Ginseng "improved calmness and improved mental arithmetic". Supplementation was effective on the first day and remained effective on the eighth day.
Many modern day studies are reinforcing what people have known for centuries, but it’s nice to learn about the science behind how and why herbs help us so much.
Research shows L-theanine can increase attention span and reaction time in people who are prone to anxiety.
It can help improve accuracy too—one study shows that taking L-theanine reduced the number of errors made in a test of attention.
Evidence from human electroencephalograph (EEG) studies show that it has a direct effect on the brain.
L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness.
In an article titled, “Three Step Approach to Happiness,” Michael T. Murray, ND said, “If you are having trouble focusing because of stress, you may want to try a product that contains L-theanine.”
He quotes author and holistic pharmacist Sherry Torkos as saying, “In addition to helping alleviate stress, L-theanine has been shown recently in clinical studies to significantly improve the ability to concentrate and think clearly."
L-theanine is a natural way to increase your focus and feel more alert.
That’s because it elevates levels of GABA, serotonin, and dopamine—and all three of these are neurotransmitters that regulate emotions, mood, concentration, alertness, sleep, appetite, energy, and cognitive skills.
These three neurotransmitters are calming to the brain.
This herb is usually considered a calming herb, but also it rejuvenates the brain. It helps the nerves, prevents deterioration of brain cells, and boosts brain performance.
Ashwagandha also regulates cortisol levels, reduces inflammation, repairs oxidative damage to cells, and promotes restful sleep.
Those benefits will definitely help you think better during the day.
Many herbs can calm us and help our concentration because we feel more peaceful.
Oat straw and rhodiola give calm energy and mental clarity.
Passion flower, chamomile, lemon balm, and lavender are calming and centering herbs too.
You can find many of these herbs in blends such as Nutrition Blend’s Inner Peace formula. It combines the power of 18 natural ingredients to help you feel relaxed and rejuvenated.
Learn more at www.nutritionblends.com.
References
Neuropharmacological Review of the Nootropic Herb Bacopa monnieri. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3746283/
“Mucuna Pruriens: The Mood-Boosting Productivity Pill You’ve Been Looking For.” https://blog.bulletproof.com/mucuna-pruriens-dopa-bean/
The Magic Velvet Bean of Mucuna pruriens. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942911/
“11 Herbs that Boost Your Brain Power.” https://www.foodmatters.com/article/11-herbs-that-boost-your-brain-power
We have a large array of medicine available to us today: painkillers, stomach meds, sleep aids, and mood stabilizers.
We spend quite a bit of money on these too. Americans spent $34 billion on over-the-counter medicines in 2016. That’s double what we spent on medicine just a decade ago.
That might be due to all the commercials we’re bombarded with every day for both over-the-counter medicine and prescription medication. It’s our instinct to take chemical medicine over natural.
Medicine can have side effects and interactions with other medicine and prescriptions, so even though it’s what we think of first...maybe we shouldn’t.
Herbs are a natural way to treat illness, conditions, and wounds. Herbs can also improve our health, such as our mood, sleep, and digestion.
We can all a ton of flavor and health benefits by cooking with herbs. But since not all herbs lend themselves to savory dishes, we can take supplements to get their benefits.
Many supplements offer a blend of herbs and other natural ingredients that boost our health.
Instead of taking a sleep aid, Tums for your stomach, and something for your mood, why not try an herbal supplement that can help all three?
It’s scientific name is Passiflora, but it’s also known as the passion flowers or passion vines.
Passion flower is a vine native to the tropics and sub-tropics that promotes restful sleep and relaxation.
A 2010 study in Phytomedicine: International Journal of Phytotherapy and Phytopharmacology found that passion flower affects gamma-aminobutyric acid receptors and other neurotransmitters in the central nervous system to calm us.
It’s a very powerful herbal sedative, some saying it’s as effective as valium. So it’s very popular as a remedy for insomnia.
We’ve all been there: you’re lying in bed but you’re wide awake because your mind is racing with thoughts of work and other responsibilities.
Valerian is a root extract that has been used for centuries to enhance sleep and encourage calmness, and it’s especially good for calming your mind to fall asleep.
It can be very helpful in creating a low level of calm without any “hangover” effect or histamine coma the next day.
Valerian has been long used to treat difficulty sleeping, restlessness, nervousness, and anxiety.
The Mayo Clinic says, “Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better.”
Valerian functions as an anxiolytic, which means it relieves anxiety and has calming, sedative effects.
It increases levels of GABA (gamma-aminobutyric acid) in the brain, something we naturally make to calm ourselves.
GABA is an “inhibitory neurotransmitter” that quiets the activity of the neurons of the central nervous system, and that lowers anxiety while boosting feelings of relaxation.
GABA is also an important neurochemical for sleep, and healthy levels promote restful sleep so we get enough time in slow-wave and REM sleep—the two deepest sleep stages that restore us mentally and physically.
Valerian root is a great extract to help you relax during the day and then quiet your racing mind in the evening so you can go to sleep—and then it helps with restful REM sleep.
Skullcap is a flowering perennial plant from the mint family, Lamiaceae, that’s also called “mad dog” or blue skullcap. The plant has blue or purple flowers.
It has beneficial and essential substances like flavonoids, iridol, tannins, essential oil, resin, iron, silicon, calcium, magnesium, lignin, and wogonin.
Skullcap may neutralize and even get rid of toxic free radicals from the body, reducing oxidative stress.
Remember that oxidative stress affects brain-related diseases like anxiety, Alzheimer’s disease, depression and Parkinson’s disease.
So this herb helps with mental clarity, which makes sense because it’s in the mint family, and just smelling mint actually refreshes your mind.
It also helps reduce triglycerides, and that helps with more rapid weight loss.
Mental clarity and help with weight loss are two highly sought after benefits, so it’s an important herb to add to your supplements.
This herb is also a member of the mint family, and has long been used for reducing stress, promoting sleep, and supporting normal digestion.
Many people turn to lemon balm to settle an upset stomach. Other use it in addition to valerian root to improve sleep quality.
We have many studies that show how calming lemon balm is.
A 2004 study titled, “Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress” studied how lemon balm affected laboratory-induced stress in humans.
The researchers assessed the mood of patients before and after taking a dose of lemon balm extract or a placebo.
A 300 mg dose increased the speed the subjects could do math problems, without any reduction in accuracy.
A higher 600 mg dose offset the stress induced by the test, and produced significantly improved self-ratings of calmness and alertness.
Another study found that a daily oral dose of lemon balm reduced agitation and improved symptoms of mild to moderate Alzheimer’s disease.
In 2004, a study documented the effectiveness of a lozenge containing lemon balm along with herbs known to reduce anxiety.
The study was called, “Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers.”
It was a placebo-controlled, double-blind trial, where volunteers used the active lozenge or a placebo twice, two hours apart.
They recorded brain waves before and at after the use of the lozenges.
Subjects that received the active lozenges, instead of the placebo, showed marked increases in the alpha wave activities that are associated with relaxation.
On top of that, they showed increases in the brain wave activity associated with attention. That suggests that the combined herbal preparation helped subjects cope with psychological and emotional stress.
Lemon balm is a proven calming herb that can help you think better as well.
It’s interesting that one study looked at a combination of herbs—notice it lists lavender, hops, lemon balm, and oat in “Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers.”
Nutrition Blends Inner Peace Formula uses these listed herbs, along with passion flower, scullcap, and 12 other herbs for ultimate relaxation, plus other herbs and natural ingredients for energy, digestion, mood, and well-being.
Learn more about the Inner Peace Formula at www.nutritionblends.com, where you’ll also find a long list of studies to support the benefits of each ingredient.
References
“Benefits Of Skullcap And Its Side Effects.”https://www.lybrate.com/topic/benefits-of-skullcap-and-its-side-effects
“Natural Sleep Supplements.” https://www.wellandgood.com/good-advice/5-natural-sleep-supplements-that-actually-work/slide/2/
Lemon Balm. https://www.drweil.com/vitamins-supplements-herbs/herbs/lemon-balm/
Gyllenhaal C, Merritt SL, Peterson SD, Block KI, Gochenour T. Efficacy and safety of herbal stimulants and sedatives in sleep disorders. Sleep Med Rev. 2000 Jun;4(3):229-51.
Kennedy DO, Little W, Haskell CF, Scholey AB. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytother Res. 2006 Feb;20(2):96-102.
Dimpfel W, Pischel I, Lehnfeld R. Effects of lozenge containing lavender oil, extracts from hops, lemon balm and oat on electrical brain activity of volunteers. Eur J Med Res. 2004 Sep 29;9(9):423-31.