What is Lavender?
Lavender (Lavandula angustifolia) is a flowering plant in the mint family native to the Mediterranean region. It has been used for over 2,500 years for medicinal, culinary, and aromatic purposes.
Common Forms:
Essential oil (extracted from flowers)
Dried flowers/buds
Capsules/softgels (oil-based)
Teas and tinctures
Topical preparations (creams, lotions)
Active Compounds:
Linalool (25-50% of essential oil)
Linalyl acetate (25-45% of essential oil)
Camphor
1,8-cineole
Terpenes and flavonoids
Primary Functions & Benefits
Mental Health & Nervous System:
Reduces anxiety and stress
Improves sleep quality and duration
Alleviates mild to moderate depression
Reduces restlessness and agitation
May improve cognitive function and focus
Physical Health:
Pain relief (headaches, muscle pain, joint pain)
Anti-inflammatory effects
Antimicrobial and antifungal properties
Wound healing and skin repair
Digestive support (reduces bloating, nausea)
May lower blood pressure
Specific Conditions Studied:
Generalized anxiety disorder
Insomnia and sleep disorders
Premenstrual syndrome (PMS)
Migraine and tension headaches
Minor burns and skin irritations
Hair loss (alopecia areata)
Recommended Dosages
Oral Supplementation (Capsules):
General anxiety: 80-160 mg daily of lavender oil (Silexan formulation)
Sleep support: 80-160 mg taken 30-60 minutes before bed
Standard dose: 80 mg once daily
Essential Oil (Aromatherapy):
Diffusion: 3-5 drops in a diffuser for 30-60 minutes
Inhalation: 2-4 drops on tissue or pillow
Bath: 5-10 drops mixed with carrier oil
Topical Application:
Diluted essential oil: 2-5% dilution (2-5 drops per teaspoon of carrier oil)
Massage: 1-3% dilution for body application
Never apply undiluted to skin (except spot treatment of minor burns)
Tea:
1-2 teaspoons dried flowers per cup
Steep 5-10 minutes
1-3 cups daily
Duration:
Most studies show benefits within 2-10 weeks
Can be used long-term with periodic breaks
Methods of Use
Aromatherapy (Inhalation):
Diffusers
Steam inhalation
Direct inhalation from bottle
Pillow/bedding application
Personal inhalers
Oral Consumption:
Capsules/softgels (most studied form)
Tea infusions
Tinctures
Food flavoring (culinary lavender only)
Topical Application:
Diluted in carrier oils (coconut, jojoba, almond)
Added to lotions and creams
Bath soaks
Compress application
Massage oils
Synergistic Supplements & Herbs
Works Well With:
Chamomile: Enhanced relaxation and sleep
Valerian root: Stronger sleep support
Passionflower: Increased anxiety relief
Lemon balm: Complementary calming effects
Magnesium: Supports relaxation and sleep
L-theanine: Synergistic anxiety reduction
CBD: May enhance calming properties
Beneficial Aromatherapy Blends:
Lavender + bergamot (anxiety, mood)
Lavender + peppermint (headaches)
Lavender + eucalyptus (respiratory support)
Lavender + frankincense (meditation, focus)
Interactions & What NOT to Take
Avoid Combining With:
Sedative medications: Benzodiazepines, barbiturates, sleep aids (may cause excessive drowsiness)
CNS depressants: Opioids, muscle relaxants
Alcohol: Increased sedation risk
Anesthesia: Discontinue 2 weeks before surgery
Medication Interactions:
Blood pressure medications: May lower BP too much
Anticoagulants: Theoretical increased bleeding risk
Chloral hydrate: Enhanced sedative effects
Supplements to Use Cautiously:
Other sedating herbs (kava, valerian in high doses)
High-dose melatonin
5-HTP or tryptophan (in large amounts)
Negative Effects & Side Effects
Common Side Effects (Oral):
Constipation (most common)
Increased appetite
Headache
Nausea or upset stomach
Burping with lavender taste
Topical Application:
Skin irritation or rash (if undiluted)
Contact dermatitis (rare)
Photosensitivity (minimal risk)
Aromatherapy:
Headache (with excessive use)
Nausea (in sensitive individuals)
Eye irritation (direct contact)
Potential Concerns:
Hormonal effects: May have mild estrogenic activity (controversial)
Prepubertal boys: Case reports of gynecomastia (breast development) with heavy topical use
Drowsiness: May impair alertness or driving ability
Rare/Serious:
Allergic reactions (very rare)
Respiratory issues (if ingesting essential oil directly)
Who Should Take Lavender
Ideal Candidates:
People with mild to moderate anxiety
Those experiencing stress or nervousness
Individuals with insomnia or poor sleep quality
People with tension headaches or migraines
Those seeking natural pain relief
Individuals with minor skin irritations
People experiencing PMS symptoms
Those looking for relaxation support
Individuals with restlessness or agitation
People preferring non-pharmaceutical options
Specific Populations:
Adults with generalized anxiety disorder
Shift workers with disrupted sleep
Students during high-stress periods
People undergoing stressful life events
Those with chronic pain conditions
Who Should AVOID or Use Caution
Contraindications:
Prepubertal boys: Avoid heavy topical use (hormonal concerns)
Pregnant women: Insufficient safety data (avoid high doses)
Breastfeeding mothers: Lack of safety studies
People scheduled for surgery: Stop 2 weeks prior
Those with lavender allergy: Obvious contraindication
Use Extreme Caution:
Children under 12: Limited safety data, use only under supervision
People taking sedatives: Risk of excessive drowsiness
Those with low blood pressure: May lower further
Individuals with hormone-sensitive conditions: Theoretical concern (breast cancer, endometriosis)
People operating heavy machinery: May cause drowsiness
Those with severe depression: Not a replacement for treatment
Special Considerations:
Always dilute essential oil before topical use
Never ingest pure essential oil
Use pharmaceutical-grade products for oral consumption
Patch test before widespread topical application
Benefits of Taking Lavender
Scientifically Supported:
Anxiety reduction: Multiple studies show effectiveness comparable to some medications
Improved sleep: Increases sleep duration and quality
Pain relief: Particularly for headaches and minor injuries
Stress management: Lowers cortisol levels
Mood enhancement: May reduce symptoms of mild depression
Additional Potential Benefits:
Reduced inflammation
Antimicrobial protection
Enhanced wound healing
Improved hair growth
Menstrual symptom relief
Digestive comfort
Blood pressure reduction
Quality of Life:
Non-addictive alternative to medications
Generally well-tolerated
Multiple delivery methods
Pleasant aroma and taste
Supports natural relaxation
Deficiency Symptoms
Note: Lavender is not an essential nutrient, so there are no deficiency symptoms. However, people may benefit from lavender if they experience:
Chronic anxiety or stress
Persistent sleep difficulties
Frequent tension headaches
High levels of daily stress
Difficulty relaxing or unwinding
Restlessness or agitation
Muscle tension
These are not deficiencies but rather conditions that may respond to lavender supplementation.
Toxicity Symptoms
Oral Toxicity:
Lavender oil is generally safe at recommended doses, but excessive intake may cause:
Severe nausea and vomiting
Abdominal pain
Confusion or drowsiness
Difficulty breathing (rare)
Blurred vision
Toxic Doses:
Essential oil ingestion: Even small amounts (1-2 teaspoons) can be toxic
Capsules: Toxicity unlikely at standard doses
No established toxic threshold for recommended preparations
Essential Oil Poisoning (Undiluted):
Can be fatal in children
Requires immediate medical attention
Symptoms: CNS depression, respiratory distress
Topical Overuse:
Skin sensitization
Persistent contact dermatitis
Hormonal effects (theoretical, with very heavy use)
Timing & Administration
Best Time to Take:
For Anxiety:
Morning or early afternoon: Helps manage daytime stress
Consistent timing: Take at the same time daily
As needed: Can be used during stressful events
For Sleep:
30-60 minutes before bed: Allows time for absorption
Evening routine: Incorporate into bedtime ritual
Aromatherapy: Begin diffusing 1-2 hours before sleep
For Pain:
As needed: When symptoms occur
Preventive: Before known triggers (e.g., before potential headache)
With or Without Food:
Oral Capsules:
Can be taken with or without food
With food: May reduce stomach upset
Consistency: Choose one method and stick with it
Tea:
Between meals or before bed: Usually better tolerated
After meals: If digestive support is the goal
Aromatherapy & Topical:
No food interaction concerns
Use anytime as needed
Duration of Use:
Short-term: 2-4 weeks for acute issues
Long-term: Up to 10 weeks studied safely
Breaks: Consider 1-2 week breaks every 2-3 months
Chronic use: Generally considered safe but consult healthcare provider
Special Considerations
Quality & Sourcing:
Choose organic, therapeutic-grade essential oils
Look for Lavandula angustifolia (true lavender)
Pharmaceutical preparations (like Silexan) are most studied
Third-party testing for purity
Avoid synthetic fragrance oils
Storage:
Keep in dark glass bottles
Store in cool, dry place
Away from direct sunlight
Keep out of reach of children
Shelf life: 2-3 years for essential oil
Pregnancy & Breastfeeding:
First trimester: Avoid oral supplementation
Second/third trimester: Aromatherapy generally considered safe
Breastfeeding: Insufficient data, use caution
Always consult: Healthcare provider before use
Children:
Under 3 years: Avoid altogether
3-12 years: Aromatherapy only, highly diluted
Teens: Can use standard doses under supervision
Summary & Key Takeaways
Lavender is one of the most well-researched herbal remedies for anxiety, sleep, and stress management. It offers a gentle, non-addictive option with a strong safety profile when used appropriately. The most evidence exists for standardized oral preparations (80-160 mg daily), though aromatherapy and topical applications also provide benefits.
Bottom Line: Lavender is safe and effective for most adults when used at recommended doses. Choose high-quality products, start with lower doses, avoid pure essential oil ingestion, and be mindful of potential drowsiness. Consult healthcare providers if pregnant, taking medications, or planning surgery. For anxiety and sleep issues, pharmaceutical-grade capsules provide the most consistent results, while aromatherapy offers flexible, pleasant daily support.