Once consumers turn to natural sleep and stress-reducing aids, they can find many botanicals with stress-reducing and sleep-inducing effects. Wild Jujube (Ziziphus spinosa) possessed an anti-anxiety effect at lower doses, and a sedative effect at higher doses in mice.1 A double blind, placebo-controlled study of healthy subjects demonstrated noteworthy anxiolytic effects of skullcap (Scutellaria laterifolia).2 Apigenin is one type of bioflavonoid widely found in citrus fruits, and in a mice and rat study, it reversed elevation serum corticosterone concentrations, which often occurs during stress.3
Valerian (Valeriana officinalis) has traditionally been used to aid insomnia in those who cannot sleep because of stress and anxiety. A placebo-controlled, randomized, double blind clinical trial by the Bioforce AG research team sought to determine if one daily dose of valerian (as Valerian Complex, from Bioforce USA) influenced sleep. The study of 44 patients with a history of poor sleep recorded sleep patterns during two consecutive nights; the first one as a reference and the second one under a drug condition with either a placebo or a 2-mL dose of valerian. The results showed those who took valerian experienced more time in deeper sleep than with the placebo, and minutes spent in deep-sleep phases with the supplement significantly improved (303 minutes compared to 265 minutes for placebo). Along with sleep, valerian also affects depression symptoms and anxiety. One study found it not only significantly (P<0.001) attenuated stress and anxiety, but also significantly (P<0.001) reduced depression.4
An extract from the leaves of Apocynum venetum L. containing 4 percent of the flavonoid glycosides isoquercitrin and hyperoside (as Posinol®, from Soft Gel Technologies Inc.) reduced mild depression and insomnia in a double blind, randomized parallel group pilot study sponsored by Soft Gel and Tokiwa Phytochemical Co. Ltd. “The leaves also have flavonols and other phenolic substances that possess antioxidant, antidepressant and anti-anxiety activities,” said Steve Holtby, president and CEO, Soft Gel Technologies. “Hyperoside is most efficacious in mental relaxation. It works with the brain’s neurotransmitters, including serotonin, norepinephrine and dopamine.”
Other ingredients such as hormones, amino acids and minerals have also been shown to alleviate stress and sleep problems. Treatment with melatonin, a naturally occurring hormone found in most animals, for two months significantly improved sleep quality in subjects with a history of sleep disorder complaints.5
L-tryptophan has also been used to treat sleep disorders. It is an essential amino acid that is a biochemical precursor to serotonin. In Germany, researchers found L-tryptophan to be helpful for the treatment of mild forms of depression and in reestablishing a physiological sleep pattern in patients with chronic sleep problems.6
5-Hydroxytryptophan (5-HTP) is another amino acid which, like L-tryptophan, is a precursor to the neurotransmitter serotonin. Administration of 5-HTP was shown to be effective in treating insomnia and was well absorbed from an oral dose, with about 70 percent ending up in the bloodstream.7
An amino acid found in green tea, L-theanine, has been shown to have relaxing effects.8 A Japanese study found L-theanine intake resulted in a reduction in the heart rate and salivary immunoglobulin A responses to an acute stress task relative to the placebo group; thus, it was suggested oral intake of L-theanine exerted an anti-stress effect.9
A lack of the alkaline earth metal magnesium within the human body is related to stress.10 “Magnesium is the key relaxing mineral,” said Ken Whitman, president, Peter Gillham's Natural Vitality. “Without sufficient magnesium, cells become excitable and reactive. Four out of five people sufferer daily from the effects of magnesium depletion. This can cause a variety of symptoms, including stress, low energy, muscle tension, muscle spasms and cramps, headaches, inability to sleep, fatigue/weakness, abnormal heart rhythms, nervousness, anxiety, irritability and constipation.” Whitman added supplementation with magnesium can reduce these issues. “Magnesium is needed every day. Most people don't get enough magnesium in their daily diets, so supplementation is a smart choice.”