How to Promote Relaxation

Ingredients for Relaxation

There is a growing interest in functional foods and drinks that promote relaxation and enhance sleep.

This is evidenced by the variety of relaxation drinks that have recently become available.
Some naturally occurring substances, such as melatonin and 5-HTP, are widely used to help promote relaxation and enhance sleep. Though many substances are approved for use as dietary supplements, they may not necessarily be approved by the U.S. Food and Drug Administration (FDA) for use in foods and beverages. Nonetheless, some natural ingredients that may promote relaxation are considered "generally recognized as safe (GRAS)" by the FDA for use in food or beverages. The following natural ingredients, which may have sedative and/or anti-anxiety properties, are approved by the FDA as food additives:

Chamomile: Chamomile (Matricaria recutita, Chamaemelum nobile) is popularly used as a sleep aid and has been used to treat insomnia. There is some evidence suggesting that chamomile possesses sedative properties, possibly by binding to 5-hydroxytryptamine receptor 4 (5-HT4) in the brain. Various forms of chamomile flower have been approved by the FDA as food additives.

Hop: Hop (Humulus lupulus) has been used traditionally as a sedative, and displays sedative and hypnotic effects in animals. In humans, the effects of hops on sleep quality have mostly been assessed in combination products with valerian (Valeriana officinalis). The purported sedative properties of hop (hops) have been attributed several compounds, including the constituent 2-methyl-3-butene-2-ol. Various forms of hop (extracts and oil) have been approved by the FDA as food additives.

Lavender: Lavender (Lavandula angustifolia) aromatherapy is widely used to relieve anxiety and promote relaxation, and there is some clinical evidence supporting this use. Ingestion of linalool, a primary constituent of lavender, has been shown to reduce motor activity in mice due to a dose-related binding to glutamate, a primary excitatory neurotransmitter of the central nervous system. Various forms of lavender are approved by the FDA as food additives.

Lemon balm: There is some scientific evidence supporting the use of lemon balm for relaxation. Various forms of lemon balm are approved by the FDA as food additives.

Tea: Theanine, a non-proteinic amino acid found in tea (Camellia sinensis), can cross the blood-brain barrier and may anxiolytic effects through many mechanisms; it has been shown to potentiate GABA(A) receptors, stimulate dopamine release, block glutamate transport and induce brain serotonin concentration. Several studies have also demonstrated anxiolytic properties of theanine in animals and humans. Tea extracts are approved by the FDA as food additives.

Valerian: Valerian (Valeriana officinalis) supplements are widely available in a variety of commercial preparations used for insomnia, and evidence also suggests that valerian may possess sedative properties. Several studies suggest that taking valerian by mouth may reduce the time it takes for people to fall asleep and may improve sleep quality, especially in those who routinely experience insomnia or sleep difficulties. Valerian's anxiolytic and sleep-promoting effects may be due to potentiation of adenosine A1 and GABA(A) receptors. Valerian root extract and oil are approved by the FDA as food additives.

For more information about herbs and supplements that may promote relaxation and sleep, please visit Natural Standard's Foods, Herbs & Supplements database. For integrative therapies for anxiety, stress, insomnia and related conditions, please visit Natural Standard's Comparative Effectiveness database.

References
Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010 Jun;11(6):505-11. View Abstract

Ibarra A, Feuillere N, Roller M, Lesburgere E, Beracochea D. Effects of chronic administration of Melissa officinalis L. extract on anxiety-like reactivity and on circadian and exploratory activities in mice. Phytomedicine. 2010 May;17(6):397-403. View Abstract

Kasper S, Gastpar M, Müller WE, Volz HP, Möller HJ, Dienel A, Schläfke S. Efficacy and safety of silexan, a new, orally administered lavender oil preparation, in subthreshold anxiety disorder - evidence from clinical trials. Wien Med Wochenschr. 2010 Dec;160(21-22):547-56. View Abstract

Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.com
Simmen U, Kelber O, Okpanyi SN, Jaeggi R, Bueter B, Weiser D. Binding of STW 5 (Iberogast) and its components to intestinal 5-HT, muscarinic M3, and opioid receptors. Phytomedicine. 2006;13 Suppl 5:51-5. View Abstract

U.S. Food and Drug Administration (FDA). www.fda.gov

Weeks BS. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Med Sci Monit. 2009 Nov;15(11):RA256-62. View Abstract

Yamada T, Terashima T, Wada K, Ueda S, Ito M, Okubo T, Juneja LR, Yokogoshi H. Theanine, r-glutamylethylamide, increases neurotransmission concentrations and neurotrophin mRNA levels in the brain during lactation. Life Sci. 2007 Sep 29;81(16):1247-55. View Abstract

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