In the early days of leaving alcohol behind or drinking less, anxiety often looms large. Rest assured this effect is temporary — the brain simply needs some time to rebalance itself. That said, is there anything that can speed up the process in a safe way that’s backed by science?
Passionflower, scientifically known as Passiflora incarnata, has been valued for centuries in traditional medicine for its soothing and sedative properties. Initially discovered in the 16th century by Spanish explorers in Peru who named it for its resemblance to the crucifixion of Christ, this plant has a rich history tied to both spiritual symbolism and medicinal use. Given the research that backs it up, passionflower is worth a closer look for anyone seeking natural remedies to support their efforts to manage anxiety without a drink.
A Natural Calm: Passionflower and GABA Production
According to a 2011 study in Phytotherapy Research, the calming effects of passionflower are attributed to its ability to increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate mood and relaxation.[1] Rebalancing GABA levels, in turn, is something that should be our radar as we deal with the aftereffects of alcohol. The depressant effects of alcohol largely stem from the way it artificially boosts GABA while lowering glutamate, GABA’s excitatory counterpart. Over time, the brain adjusts to this “new normal” and slows down natural GABA release — an effect that can persist for some time even when alcohol is not in the picture.
To explore how Passiflora incarnata interacts with the GABA system, the study authors examined the effects of a specific passionflower extract on GABA activity in the brain. They found that the extract blocked the uptake of GABA into neurons, effectively increasing its availability in the brain — a mechanism that helps explain its calming effects.
The study also showed that passionflower interacts with GABA receptors in interesting ways. It binds to GABA(A) and GABA(B) receptors, which are involved in relaxation and mood regulation, but it acts as an antagonist at GABA(B) receptors, which may limit some of its effects. It also doesn’t affect the same sites as alcohol and works in a slightly different way — an important factor, since many substances that boost GABA (for example benzodiazepines) carry a risk of dependency, which passionflower sidesteps.
Putting Passionflower to the Test
While passionflower takes a different neurological path than alcohol and benzodiazepines, its anxiolytic powers are stronger than you might think. In fact, as a 2020 Nutrient study shows, it might be on par with medications such as oxazepam or midazolam (both from the benzodiazepine family).[2]
The systematic review evaluated the effects of passionflower on neuropsychiatric disorders, including anxiety, stress, insomnia, and depression. Across nine clinical trials, passionflower demonstrated significant benefits in reducing anxiety with effects comparable to prescription drugs. It also showed promise for improving sleep quality and alleviating stress-related symptoms without causing adverse effects such as memory loss or cognitive impairment.
Adding Passionflower to Your Lifestyle
There are a few ways to experience the benefits of passionflower for yourself.
1. Try Passionflower Tea for a Calm Evening Routine
One of the simplest ways to enjoy passionflower is by drinking it as a tea.
- Purchase dried passionflower from a trusted health store or online supplier.
- Measure 1-2 teaspoons of dried passionflower and steep in a cup of hot water for 10 minutes.
- Sip it about 30–60 minutes before bedtime to relax your mind and prepare your body for sleep. (This ritual also works as a pre-bedtime routine that tells your body and brain it’s time to rest.)
2. Use Tinctures or Extracts During Stressful Moments
For a more potent effect, consider using passionflower tinctures or extracts.
- Keep a small bottle of passionflower tincture in your bag or on your desk for quick access.
- Add 1–2 droppers (as per the product instructions) to a glass of water or herbal tea.
- Use it during midday stress or in the evening to help calm anxiety or enhance relaxation.
3. Incorporate Capsules into Your Daily Routine
Passionflower is also available in capsule form, providing a convenient option for consistent dosing.
- Select a reputable brand of passionflower capsules and read the dosage guidelines carefully.
- Take one capsule in the morning to support stress management throughout the day or in the evening to help improve sleep quality.
- Pair it with your daily vitamin or supplement routine for consistency.
Potential Side Effects and Interactions
While passionflower is generally safe for most people, it can interact with certain medications, particularly sedatives, anticoagulants, and monoamine oxidase inhibitors (MAOIs). Possible side effects include dizziness, drowsiness, and confusion if taken in large doses. Pregnant and breastfeeding women should avoid using passionflower, as there is insufficient data to ensure its safety in these groups.
Passionflower shouldn't be mixed with other calming or sedative supplements such as valerian root or kava. It can also interact with sleep aids like melatonin, potentially leading to oversedation or disrupted sleep cycles. Lastly, mixing passionflower with blood pressure-lowering supplements like hawthorn or magnesium could cause blood pressure to drop too low, resulting in dizziness or lightheadedness.
Summing Up
With its ability to reduce anxiety, enhance sleep, and promote overall well-being, passionflower can be a valuable part of a holistic approach to restoring the mind and body after alcohol use and improving quality of life. Whether used alone or as part of an herbal blend, passionflower provides a gentle yet powerful aid for those looking to embrace a healthier, more balanced lifestyle.
