SupplementModerate evidenceSleep

Lavender

Standardised lavender oil capsule with RCT evidence for both anxiety and sleep disturbance secondary to anxiety.

Why

Standardised lavender oil capsule with RCT evidence for both anxiety and sleep disturbance secondary to anxiety. EMA monograph covers traditional use for restlessness.

How it works

Linalool and linalyl acetate from lavender oil modulate voltage-gated calcium channels and 5-HT1A receptors; oral preparations (Silexan) show anxiolytic effect.

Expected onset · Anxiolytic effects often emerge within 1–2 weeks; full effect by 4–8 weeks

How to take

Dosage

80 mg/day of standardised lavender oil (Silexan), as used in the Kasper RCTs; up to 160 mg/day in generalised anxiety disorder trials.

Timing

Once daily, with or without food

Safety

Most common side effects are mild eructation (burping) and nausea. No clinically relevant interactions reported with most drugs, but consult a doctor if on sedatives.

Check interactions with my medications

Evidence

At a glance

Kasper 2014 Int J Neuropsychopharmacol RCT (n=539, generalised anxiety disorder): Silexan 160 mg/day reduced HAM-A scores by 14.1 points (Cohen's d 0.50, p<0.01 vs placebo), non-inferior to paroxetine 20 mg/day, with paroxetine reaching significance only in completers. Sleep disturbance secondary to anxiety improved alongside.

Where to get it

Shop Lavender on Amazon

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