Health Benefits of Lavender

Medically reviewed by Suzanne Fisher, RD

Lavender (Lavendula angustifolia) is a flowering plant belonging to the Lamiaceae, or mint, plant family. It’s commonly used to attract pollinators and add color and fragrance to gardens and is a popular ingredient in perfumes, essential oils, and skincare.

Lavender can also be taken in supplement form. When taken orally, lavender may offer several health benefits, from easing anxiety to improving sleep quality. Lavender is typically considered safe, but taking it as a supplement may have some side effects. It's important to talk to your healthcare provider before taking lavender for a specific health benefit.

Benefits of Lavender

Lavender contains a variety of compounds that interact with the body and influence health. For example, lavender essential oil is a concentrated source of a monoterpene compound called linalool, which has been shown to have anti-anxiety and stress-relieving qualities.

Lavender also provides substances that have powerful antioxidant and anti-inflammatory effects in the body, such as rosmarinic acid and camphor.

When taken as a supplement, lavender may offer the following health benefits. These studies focus on orally administered lavender supplements, not aromatherapy or topical lavender treatments.

May Reduce Symptoms of Anxiety and Depression

The compounds found in lavender, such as linalool, interact with the nervous system and may have calming effects that benefit people with mental health disorders such as anxiety and depression.

Lavender supplements are thought to reduce anxiety by reducing the activity of excitatory neurotransmitters, such as glutamate, and improving the balance of serotonin levels. These actions can help decrease anxiety symptoms like spinning thoughts and nervousness.

A review of five studies found taking 160 milligrams (mg) of a proprietary essential oil from lavender flowers called Silexan® for six to 10 weeks daily resulted in a more significant decline in anxiety symptoms in people with anxiety disorders compared to treatment with the anti-anxiety medication paroxetine.

In another review of five studies, participants with anxiety and co-occurring depression who were treated with 80 mg of Silexan for 10 weeks showed significantly greater reductions in ‘depressed mood’ ratings as well as average depression scores compared to placebo groups.

This suggests lavender may be an effective natural treatment for mental health disorders. However, lavender should not be used in place of anti-anxiety or antidepressant medications. It's also important to discuss the use of lavender supplements with a healthcare provider, especially if you are taking them alongside medications.

May Improve Sleep Disturbances

Sleep issues are common in people with anxiety disorders. Since lavender has calming and anti-anxiety properties, it may help improve sleep quality in people with anxiety.

A study that included data on 212 people with anxiety found that taking 80 mg of Silexan for 10 weeks significantly improved sleep disturbances compared to a placebo.

Another review of five studies found Silexan improved anxiety symptoms and sleep outcomes in people with anxiety. The researchers noted 98% of Silexan’s effect on sleep is mediated by its anti-anxiety properties rather than its sleep-promoting or sedative properties. This means Silexan may help improve sleep issues and other symptoms in people with undiagnosed anxiety disorders.

A recent study that included data on over 95,000 people being treated for sleep disturbances found people who were prescribed Silexan were significantly less likely to schedule repeat consultations for a sleep disorder within a period of 15 to 365 days after the initial prescription compared to the people who were prescribed sedatives like zolpidem (Ambien). The researchers concluded this supported Silexan as an effective and well-tolerated long-term treatment for sleep disorders.

People who have sleep disorders are more likely to also have underlying, undiagnosed mental health disorders like anxiety. Nearly half of people with insomnia have a mental health disorder. Due to the plant's calming properties, lavender supplements like Silexan may be an effective option for many people suffering from anxiety-related sleep issues.

How to Take Lavender Supplements

Although many oral lavender products exist, Silexan is the most well-studied lavender product on the market. In the United States, Silexan is available as an over-the-counter product. However, it is prescribed as a medication in other countries, such as Germany.

Most studies find taking Silexan daily for about 10 weeks can show results.

Lavender essential oil can also be used as a topical treatment or as aromatherapy, both of which have been shown to have calming effects.

Lavender oil can be applied topically by adding the oil to a body lotion and massaging it into the skin or adding it to a bath. The oil absorbs into the skin quickly; its active compounds appear in the bloodstream within five to 20 minutes of application. The effects of topical application can last up to three hours.

To use lavender as an aromatherapy treatment, you can add a few drops of the essential oil to water in a diffuser, which will create a soft mist that spreads the oil into the air. You can also apply a dab of lavender oil onto your palms or clothes and inhale the scent throughout the day.

Dosage

The typical dose of Silexan is 80 to 160 mg per day for up to ten weeks. Silexan is a proprietary lavender oil product that’s made using fresh lavender flowers and steam distillation. The final product is standardized to contain about 70% linalool and linalyl acetate—the active compounds in lavender.

Other lavender supplements may contain different doses of active compounds, which may impact product effectiveness.

Is Lavender Safe?

Overall, lavender is considered a safe supplement. Studies show that lavender products like Silexan are safe and well-tolerated even when taken in larger doses.

However, there’s not enough evidence to confirm that oral lavender supplements are safe to take during pregnancy and breastfeeding. Also, studies show lavender may have weak estrogenic and testosterone-blocking properties and could impact estrogen and steroid hormone signaling pathways. For this reason, people with hormonal cancers, such as breast and prostate cancer, should avoid taking lavender supplements unless prescribed and monitored by a healthcare provider.

Potential Drug Interactions

Although lavender supplements have no known interactions with medications, they may theoretically interact with sedatives, narcotics, and anticonvulsant medications.

For example, because lavender may have anti-anxiety and sleep-promoting properties, it could increase the effects of medications like antidepressants and sedatives like Xanax and Valium.

If you’re interested in taking lavender and are currently prescribed one or more medications, it’s important to consult your healthcare provider to ensure lavender is a safe choice for you.

What to Look For

When shopping for a lavender supplement, it’s important to purchase high-quality products from reputable supplement brands. Whenever possible, purchase lavender supplements from companies that are certified by third-party organizations like Consumer Lab, U.S. Pharmacopeia, and NSF International, which set strict standards for supplement quality and safety.

Although there are many forms of lavender supplements available for purchase, Silexan is evidence-based and has proven to have a strong safety record. For this reason, Silexan products may be the most effective oral lavender supplement option.

Silexan is typically sold in the form of soft gel capsules, so if you have difficulty swallowing pills, you may want to try using a different form of lavender, such as lavender tea or diffusing lavender essential oils.

Can You Take Too Much Lavender?

Lavender supplements seem to be safe and aren’t associated with many adverse side effects.

That said, there isn’t enough reliable information to set an upper limit for lavender supplements. When taking lavender supplements, it’s important to follow dosing recommendations on product labels. Silexan is considered safe in doses ranging from 80 to 160 mg per day, so it’s recommended to stay within that dosing range when taking Silexan supplements.

Side Effects of Lavender

Oral lavender supplements aren’t associated with many adverse side effects. However, it may cause the following symptoms in some people, especially when taken in higher doses:

• Nausea

• Confusion

• Belching

• Drowsiness

• Diarrhea

• Headache

Additionally, it’s possible to have an allergy to lavender. When used topically, lavender may cause allergic contact dermatitis—an itchy skin rash. People who are allergic to lavender should avoid all topical and oral lavender products.

A Quick Review

Lavender is a fragrant flowering plant that has medicinal properties. When taken orally as a dietary supplement, some studies show that lavender may help ease symptoms of anxiety and depression and improve anxiety-related sleep disorders.

Oral lavender supplements are considered safe when taken in recommended doses. However, lavender supplements aren’t appropriate for everyone. If you’re interested in taking a lavender supplement, it’s best to check with your healthcare provider first, especially if you’re taking one or more medications.

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