# Lavandula angustifolia (Lavender)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/lavandula-angustifolia
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-19
**Evidence Score:** 8 / 10
**Category:** European
**Also Known As:** Lavandula angustifolia, English lavender, True lavender, Common lavender, Narrow-leaved lavender, Garden lavender, Lavandula officinalis, Lavandula vera

## Overview

Lavandula angustifolia contains linalool and linalyl acetate as primary bioactive compounds that modulate GABA [neurotransmitter activity](/ingredients/condition/cognitive). These compounds cross the blood-brain barrier to provide anxiolytic and sedative effects through GABAergic pathways.

## Health Benefits

• Depression management: Systematic review of 7 RCTs (n=852) showed effectiveness as adjunct to antidepressants (moderate evidence)
• Anxiety reduction: Meta-analysis confirmed oral lavender essential oil significantly reduced anxiety symptoms (moderate evidence)
• Post-surgical pain relief: RCT (n=52) demonstrated aromatherapy relieved pain and improved sleep in cardiac surgery patients (preliminary evidence)
• [Sleep quality](/ingredients/condition/sleep) improvement: Clinical trials showed enhanced relaxation and sleep parameters (preliminary evidence)
• Anti-inflammatory effects: Preclinical studies showed reduced [pro-inflammatory cytokine](/ingredients/condition/inflammation)s, though human evidence lacking (preliminary evidence)

## Mechanism of Action

Linalool and linalyl acetate in lavender essential oil bind to GABA-A receptors, enhancing inhibitory neurotransmission in the central nervous system. These compounds also modulate voltage-gated calcium channels and inhibit glutamate release, contributing to anxiolytic effects. Additionally, lavender constituents influence the [hypothalamic-pituitary-adrenal](/ingredients/condition/stress) axis, reducing cortisol levels during stress responses.

## Clinical Summary

A systematic review of 7 RCTs (n=852) demonstrated moderate evidence for lavender as an adjunct treatment for depression management. Meta-analyses confirm oral lavender essential oil significantly reduces anxiety symptoms compared to placebo across multiple studies. Clinical trials using 80mg daily of standardized lavender oil (Silexan) show measurable anxiety reduction within 2 weeks. Evidence strength is considered moderate due to variable study methodologies and small sample sizes in some trials.

## Nutritional Profile

Lavandula angustifolia is primarily utilized as an aromatic and medicinal herb rather than a significant dietary source of macronutrients. Key bioactive compounds and their approximate concentrations include: **Essential oil (1–3% of dry flower weight)** composed principally of linalool (25–45%), linalyl acetate (25–47%), 1,8-cineole (up to 2.5%), camphor (0.5–1.5%), lavandulol (>0.3%), terpinen-4-ol (1–5%), β-caryophyllene (2–5%), and trace amounts of limonene, ocimene, and geraniol. **Polyphenolic compounds:** rosmarinic acid (approximately 1.5–5.0 mg/g dry weight), caffeic acid, luteolin, luteolin-7-O-glucoside, and apigenin (collectively contributing to [antioxidant](/ingredients/condition/antioxidant) capacity; total phenolic content approximately 20–60 mg GAE/g dry extract depending on extraction method). **Flavonoids:** total flavonoid content approximately 5–15 mg quercetin equivalents/g dry weight. **Tannins:** present at approximately 5–12% in aqueous extracts. **Minerals (per 100 g dried herb, approximate):** calcium (~215 mg), iron (~12 mg), magnesium (~60 mg), potassium (~250 mg), zinc (~1.5 mg), and manganese (~2 mg). **Vitamins:** trace amounts of vitamin A (as carotenoid precursors) and vitamin C (~2–4 mg/100 g dried herb), though these are not nutritionally significant at typical usage doses. **Macronutrients (per 100 g dried herb, approximate):** dietary fiber ~25–30 g, protein ~4–5 g, fat ~1–2 g (largely essential oil fraction), carbohydrates ~50–55 g. **Caloric value:** approximately 200–250 kcal/100 g dried herb, though typical culinary or therapeutic doses (1–3 g) contribute negligible calories. **Bioavailability notes:** Linalool and linalyl acetate are rapidly absorbed orally and via inhalation, with peak plasma concentrations achieved within 30–60 minutes of oral administration; rosmarinic acid has moderate oral bioavailability (~1–5%) due to ester hydrolysis in the gut; polyphenol bioavailability is enhanced when consumed with lipids or in encapsulated formulations. Standardized oral preparations (e.g., Silexan®) deliver 80 mg essential oil per capsule with demonstrated systemic availability of key terpenoids.

## Dosage & Preparation

Clinically studied oral doses include 80 mg/day of standardized lavender extract (e.g., Silexan containing 80 mg linalool and acetyl linalool) for 10 weeks for anxiety and sleep. Aromatherapy protocols use undiluted essential oil inhalation, though specific volumes vary. No powder forms have been clinically studied. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Lavender supplements are generally well-tolerated with mild side effects including nausea, belching, and drowsiness in some users. Topical application may cause contact dermatitis in sensitive individuals. Lavender may enhance the sedative effects of CNS depressants, benzodiazepines, and alcohol. Pregnant and breastfeeding women should avoid therapeutic doses due to insufficient safety data, though culinary amounts are considered safe.

## Scientific Research

A systematic review of seven RCTs involving 852 patients demonstrated lavender's effectiveness for depression, particularly as an adjunct therapy. Another meta-analysis confirmed significant anxiolytic effects of oral lavender essential oil, while a single-blind RCT in 52 postoperative cardiac patients showed aromatherapy benefits for pain and sleep. Most evidence comes from small-to-moderate trials with calls for larger studies.

## Historical & Cultural Context

Lavandula angustifolia has been used for centuries in European traditional medicine as an antispasmodic, analgesic, hypotensive, antiseptic, [antimicrobial](/ingredients/condition/immune-support), and tonic. Historical applications include treatment of nervous disorders, [insomnia](/ingredients/condition/sleep), and pain, with integration into global herbal systems.

## Synergistic Combinations

Valerian root, Passionflower, L-theanine, Magnesium glycinate, Chamomile

## Frequently Asked Questions

### What is the effective dosage of lavender for anxiety?

Clinical studies show 80mg daily of standardized lavender essential oil (Silexan) effectively reduces anxiety symptoms. For aromatherapy, 2-3 drops of lavender essential oil in a diffuser or applied topically when diluted to 2-5% concentration.

### How long does lavender take to work for sleep?

Lavender aromatherapy can improve sleep quality within 1-2 weeks of nightly use before bedtime. Oral lavender supplements typically show measurable effects on sleep and anxiety within 2-4 weeks of consistent daily use.

### Can lavender interact with anxiety medications?

Lavender may enhance the sedative effects of benzodiazepines, sleep medications, and other CNS depressants. Consult your healthcare provider before combining lavender supplements with prescription anxiety or sleep medications to avoid excessive drowsiness.

### Is lavender safe during pregnancy?

Culinary amounts of lavender are safe during pregnancy, but therapeutic doses should be avoided due to insufficient safety data. Lavender essential oil should not be used topically during pregnancy without medical supervision.

### What's the difference between lavender oil and lavender extract?

Lavender essential oil is steam-distilled and contains concentrated volatile compounds like linalool and linalyl acetate. Lavender extract is typically alcohol-based and contains both volatile and non-volatile plant compounds, offering different therapeutic profiles and potencies.

### What does clinical research show about lavender for depression?

A systematic review of 7 randomized controlled trials involving 852 participants demonstrated that lavender is effective as an adjunct therapy to antidepressant medications, with moderate-quality evidence supporting its use. However, lavender should not replace prescribed antidepressants but may complement them as part of a comprehensive treatment approach. More large-scale studies are needed to establish optimal dosing protocols for depression management.

### Can lavender help with pain and recovery after surgery?

A randomized controlled trial of 52 cardiac surgery patients found that lavender aromatherapy significantly relieved post-surgical pain and improved sleep quality during recovery. While this evidence is preliminary, it suggests lavender may have analgesic and sleep-promoting benefits in acute care settings. Patients considering lavender for post-surgical use should consult with their healthcare provider to ensure it complements their medical care plan.

### Who benefits most from taking lavender supplements?

Lavender supplementation appears most beneficial for individuals with mild-to-moderate anxiety, sleep disturbances, or those seeking adjunct support for depression alongside conventional treatment. People with high stress levels, insomnia, or anxiety-related conditions may experience the greatest benefits based on current clinical evidence. Those with severe mental health conditions should use lavender only under medical supervision as part of a comprehensive treatment strategy.

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