Ziziphus jujuba var. spinosa
Also known as: Ziziphus jujuba Mill. var. spinosa (Bunge) Hu ex H. F. Chou, Ziziphus seed, sour jujube seed, Suan Zao Ren, Ziziphus jujuba var. spinosa
Overview
Ziziphus jujuba var. spinosa, commonly known as Ziziphus seed or Suan Zao Ren in traditional Chinese medicine, is derived from the seed of a specific jujube fruit variant. It is primarily recognized for its sedative and hypnotic properties, making it a popular herbal supplement for improving sleep quality and addressing insomnia. The seed's therapeutic effects are attributed to its rich composition of bioactive compounds, including saponins, flavonoids, and alkaloids. Research indicates its potential in enhancing cognitive function, particularly in contexts of sleep disturbances. While several preclinical and clinical studies support its efficacy, further high-quality meta-analyses are needed to establish definitive clinical guidelines. It is generally considered safe for use.
Benefits
Ziziphus jujuba var. spinosa primarily improves sleep quality and reduces insomnia symptoms. A randomized controlled trial (RCT) in postmenopausal women demonstrated a significant improvement in sleep quality scores with supplementation (p < 0.001), with mean scores improving from 10.47 ± 2.97 to 6.22 ± 2.52. This indicates a clinically meaningful change. It also enhances cognitive function related to sleep, such as memory and learning, as shown in insomnia rat models where ZSS extract improved performance in Morris water maze tests. While potential antioxidant and skin-brightening effects have been reported, these require more clinical validation. The benefits on sleep quality have been observed within weeks of intervention, particularly in populations like postmenopausal women experiencing sleep disturbances.
How it works
Ziziphus jujuba var. spinosa exerts its effects primarily by modulating the central nervous system. It is believed to increase serotonin (5-HT) levels in the serum, which plays a crucial role in sleep regulation and mood stabilization. The bioactive compounds within the seed may also interact with GABAergic pathways, thereby enhancing inhibitory neurotransmission and promoting a sedative effect. Additionally, its neuroprotective properties are partly attributed to antioxidant pathways. While the exact bioavailability specifics are not fully characterized, it is commonly administered orally in capsule or extract forms.
Side effects
Ziziphus jujuba var. spinosa is generally considered safe, with no serious adverse effects reported in clinical trials. Mild gastrointestinal discomfort may occur, but such instances are rare and not well-documented. Current literature does not establish any significant drug interactions or contraindications. Studies involving specific populations, such as postmenopausal women, have not raised safety concerns. Overall, its safety profile appears favorable for short-term use, though long-term safety data are limited.
Dosage
Effective dosages for Ziziphus jujuba var. spinosa vary in clinical studies, and specific milligram dosages are not always detailed, as seen in the postmenopausal women study which used a jujube seed capsule without exact quantification. Traditional use and animal studies often involve standardized extracts or capsules. Optimal dosing requires further clinical trials to establish both minimum effective and maximum safe doses for various applications. For sleep-related benefits, it is generally recommended to take the supplement before bedtime to maximize its sedative effects.
FAQs
Is it safe for long-term use?
Current evidence supports short-term safety; however, data regarding its long-term use are limited and require further research.
How quickly does it work?
Improvements in sleep quality can typically be observed within a few weeks of consistent supplementation.
Can it be combined with other sleep aids?
There is no significant data on interactions with other sleep aids; therefore, caution is advised when combining them.
Is it effective for all types of insomnia?
Evidence primarily supports its effectiveness in insomnia related to menopause and stress, rather than all types of insomnia.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8241942/ – This preclinical RCT on rats with an insomnia model demonstrated that Ziziphus jujuba var. spinosa seed (ZSS) extract increased serum serotonin (5-HT) levels, improved sleep behavior, and enhanced cognitive function. The study suggests a neurochemical basis for its sleep-promoting and cognitive-enhancing effects, though findings need human validation.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7735973/ – This double-blind RCT involving 60 postmenopausal women showed a significant improvement in sleep quality scores in the intervention group receiving jujube seed capsules compared to the control group (p < 0.001). The study provides strong clinical evidence for its efficacy in improving sleep in this specific population, despite a relatively small sample size.
- https://www.semanticscholar.org/paper/Brightening-effect-of-Ziziphus-jujuba-(jujube)-on-A-Aafi-Ardakani/591485f6c457cdf47426ddf9ca14fb0af4c0b8fd – This randomized clinical study investigated the effects of jujube fruit extract on skin hyperpigmentation, noting its safety and effectiveness, along with antioxidant properties. While it highlights other potential benefits of Ziziphus jujuba, its primary focus is on dermatological applications rather than sleep, providing secondary context to its broader properties.
Supplements Containing Ziziphus jujuba var. spinosa
Seditol
Pure Encapsulations
sleep support+ magnesium bisglycinate PharmaGABA® jujube
mindbodygreen
PERI + MENO RELIEF
SWIISH
AnxioEase
BioMedica NUTRACEUTICALS
Fiji Kava™ NOBLE SLEEP™
Fiji Kava™
Menopause Relief
herbsof gold