Blue Violet
Also known as: Blue Violet, Sweet Violet, Viola odorata
Overview
Blue Violet (*Viola odorata*) is a flowering plant whose extracts are utilized in traditional medicine and as dietary supplements. It is rich in bioactive compounds, including anthocyanins, flavonoids, and other polyphenols. Its primary uses are for the treatment of insomnia, respiratory ailments, and as a source of anthocyanins for cardiometabolic health. Research into *Viola odorata* extract specifically, and anthocyanins generally, is of moderate maturity, with several randomized controlled trials and meta-analyses available. While anthocyanin effects on cardiometabolic parameters are well-supported, the evidence for *Viola odorata* extract's effects on insomnia is emerging but currently limited by small sample sizes.
Benefits
Blue Violet offers several evidence-based benefits, primarily due to its rich anthocyanin content. For cardiometabolic health, meta-analyses of anthocyanins, including those found in Blue Violet, demonstrate significant reductions in fasting blood glucose (mean difference approximately −3 mg/dL), LDL cholesterol, and HbA1c in individuals with hyperglycemia or dyslipidemia. Effects on blood pressure and inflammation markers are less consistent. For sleep quality, a systematic review and meta-analysis of *Viola odorata* extract in chronic insomnia showed significant improvement in subjective sleep quality (mean difference −0.91 on PSQI scale, p=0.003) compared to placebo, although effects on sleep latency were not statistically significant. Additionally, berry anthocyanins, related compounds present in Blue Violet, have been associated with improved psychomotor speed and memory in older adults with mild cognitive impairment, though these findings are preliminary and based on small sample sizes.
How it works
The beneficial effects of Blue Violet are primarily mediated by its anthocyanin content. Anthocyanins exert antioxidant and anti-inflammatory effects, and they modulate endothelial function, leading to improved glucose metabolism and lipid profiles. They are thought to enhance insulin sensitivity and reduce oxidative stress in vascular tissues. The sedative and sleep-enhancing effects of *Viola odorata* extract are believed to involve the modulation of GABAergic neurotransmission and anti-inflammatory pathways, though the precise molecular targets are not yet fully understood. Anthocyanins have moderate bioavailability, undergoing metabolism in the gut and liver, with their active metabolites contributing to systemic effects.
Side effects
Blue Violet and anthocyanin supplements are generally well-tolerated, with no major safety concerns reported in randomized controlled trials. Rare, mild gastrointestinal discomfort may occur. There are no documented significant drug interactions or contraindications from high-quality studies. However, safety data for specific populations, such as pregnant women, are insufficient, and caution is advised due to the lack of comprehensive research in these groups. Overall, the safety profile appears favorable for healthy adults within recommended dosages.
Dosage
Effective dosages for Blue Violet vary depending on the desired outcome and the concentration of active compounds. For cardiometabolic effects, studies on anthocyanins suggest an approximate daily intake of 100–320 mg of anthocyanins. For *Viola odorata* extract specifically, doses used in insomnia trials are less standardized but were sufficient to improve subjective sleep quality over 4–8 weeks. The timing of supplementation generally corresponds to daily intake; for sleep-related benefits, evening dosing is a logical approach, though this has not been rigorously studied. It is important to note that specific extract concentrations can vary, influencing the required dosage.
FAQs
Is Blue Violet effective for blood sugar control?
Yes, anthocyanin-rich extracts, including Blue Violet, show modest but statistically significant reductions in fasting glucose, especially in hyperglycemic individuals.
Can it improve sleep?
Evidence supports improvement in subjective sleep quality in chronic insomnia, but effects on sleep latency (time to fall asleep) are less clear.
Is it safe?
Yes, Blue Violet is generally safe with minimal side effects reported in clinical trials, making it a well-tolerated supplement.
How soon do benefits appear?
Cardiometabolic benefits are typically observed after weeks to months of consistent supplementation, while sleep improvements may be noted within weeks.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10204221/ – This meta-analysis of 47 RCTs found that anthocyanins significantly reduce fasting blood glucose and improve lipid profiles in adults with cardiometabolic risk. It highlights the potential of anthocyanins in managing metabolic health, despite heterogeneity in sources and doses.
- https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2022.730311/full – This systematic review and meta-analysis of three RCTs concluded that *Viola odorata* extract improved subjective sleep quality in patients with chronic insomnia. While promising for sleep quality, it noted no significant effect on sleep latency and was limited by small sample sizes.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5593100/ – This meta-analysis of 32 RCTs demonstrated that anthocyanins improved fasting glucose, HbA1c, and LDL cholesterol. It provides strong evidence for the cardiometabolic benefits of anthocyanins, though it noted variability in types and doses and few dose-response studies.
- https://www.nature.com/articles/s41598-022-07302-4 – This systematic review and meta-analysis suggested that blueberry anthocyanins improved psychomotor speed and memory tasks in older adults with mild cognitive impairment. The findings are preliminary and based on small sample sizes, indicating a need for larger RCTs.
