Supplement · Brain health technique
Lavender
Evidence grade: Context Dependent
A flowering plant whose essential oils and oral extracts (e.g., Silexan) are used for relaxation, anxiety relief, and sleep improvement. Acts through GABAergic and serotonergic modulation.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Mood, Sleep & Stress Modulators
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Lavender
For oral extracts, take 80 mg/day of standardized Silexan or equivalent. For aromatherapy, diffuse pure lavender essential oil for 15–30 minutes before bed or during stress. Apply diluted oil to temples or wrists if desired. Safe and gentle; avoid direct ingestion of essential oils or undiluted topical use.
The evidence behind Lavender
Inhaled or oral lavender reduces anxiety and promotes calm by enhancing parasympathetic tone. Numerous RCTs demonstrate efficacy for mild anxiety and insomnia comparable to low-dose benzodiazepines, without sedation or dependency. Mechanistic studies show reduced limbic hyperactivity. Topical and inhaled forms add sensory cues that reinforce relaxation.
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