Lemon Verbena Extract
Also known as: Lemon verbena, Lippia citriodora, Verbena, _Aloysia citriodora_
Overview
Lemon verbena (_Aloysia citriodora_) is a herbaceous plant native to South America, recognized for its strong citrus fragrance and flavor. It is primarily used in culinary applications, herbal teas, and as a fragrant addition to beverages. The leaves are abundant in polyphenols, mainly verbascosides, which contribute to its health-promoting properties. Research indicates a variety of bioactive effects, notably its potential as an antioxidant, an anti-inflammatory, and a sedative agent. Its benefits align with improving sleep quality and supporting muscle recovery, particularly after intensive physical activities. While there have been clinical trials exploring its efficacy, the breadth of existing evidence is moderate, with no systematic reviews currently available, leading to a call for more expansive research.
Benefits
Lemon verbena extract offers several evidence-based health benefits. Its major effect is enhancing sleep quality. A study involving 71 participants found that taking 400 mg before bedtime resulted in improved sleep efficiency. Moreover, athletes may benefit from the extract, as research indicates it helps in reducing muscle damage and soreness post-exercise, with significant findings noted in a trial of 44 active participants. Secondary benefits include anti-inflammatory effects, evidenced by reduced C-reactive protein levels in patients with secondary progressive multiple sclerosis, along with antioxidant properties that combat oxidative stress. Overall, individuals with sleep disturbances and athletes engaged in rigorous exercise appear to gain the most advantage from lemon verbena supplementation.
How it works
The bioactive compounds in lemon verbena, particularly verbascosides, exert their influence through various biological pathways. They enhance antioxidant enzyme activity, thereby reducing oxidative stress and inflammation. Additionally, these compounds interact with the nervous system, promoting sleep by increasing melatonin levels. They may also impact the muscular system, facilitating recovery and reducing damage and soreness after exercise. Key molecular targets include pathways related to metabolic regulation, suggesting broader implications beyond immediate antioxidant and anti-inflammatory actions.
Side effects
Lemon verbena extract is generally considered safe and well-tolerated in recommended doses. Clinical studies report no significant common side effects, while uncommon side effects have not been thoroughly documented. No rare side effects have been associated with its use. Despite the absence of substantial drug interactions, caution should still be exercised when administering lemon verbena alongside sedatives or other sleep-inducing medications due to potential additive effects. There are no established contraindications; however, pregnant and breastfeeding women should approach lemon verbena with caution due to limited data regarding its safety in these populations. Individuals with specific health conditions, like multiple sclerosis, may experience varied responses, thus requiring personalized consultations.
Dosage
The minimum effective dose of lemon verbena extract is 400 mg per day, which has been demonstrated to be effective for both sleep quality and muscle recovery. The optimal dosage range is typically between 400 mg and 800 mg daily. For sleep enhancement, it is recommended to take the extract one hour before bedtime, while for muscle recovery, daily intake is suggested, starting 10 days prior to and continuing after strenuous exercise. Although specific upper limits are not established, the highest studied dosage is 800 mg, typically administered in two 400 mg capsules. Considering bioavailability, standardized extracts are encouraged for better absorption of active polyphenols.
FAQs
How does lemon verbena extract improve sleep?
It increases melatonin levels and has a gentle sedative effect, improving sleep latency and efficiency.
Is lemon verbena extract safe for athletes?
Yes, it is generally safe and well-tolerated, and it aids in muscle recovery after intense exercise.
Can lemon verbena extract interact with other medications?
Limited evidence exists for interactions, but caution is advised with sedatives or medications affecting sleep.
What are the expected results from using lemon verbena extract?
Expected results include improved sleep quality, reduced muscle soreness, and potential anti-inflammatory effects.
Research Sources
- https://nutraceuticalbusinessreview.com/Monteloeder-lemon-verbena-extract-sleep-quality-study – This study demonstrated significant improvements in sleep quality among 71 participants when taking lemon verbena extract over 90 days, highlighting its potential as an effective sleep aid.
- https://pubmed.ncbi.nlm.nih.gov/29410606/ – In a clinical trial of 44 active participants, lemon verbena extract was shown to mitigate muscle soreness and strength loss following exhaustive exercise, indicating its positive role in recovery.
- https://www.redalyc.org/pdf/3092/309233495030.pdf – This research indicated a notable decrease in inflammatory markers, specifically C-reactive protein, in patients with multiple sclerosis, showcasing the extract's anti-inflammatory properties.
- https://www.medsci.org/v18p2641.htm – This paper reviewed the antioxidant effects of lemon verbena extract, noting its ability to reduce oxidative stress markers following strenuous exercise.
- https://www.sciencedirect.com/science/article/abs/pii/S0944711315000811 – In this study, the effects of lemon verbena on inflammation and muscle size were analyzed, contributing to understanding its role in exercise recovery and anti-inflammatory responses.
