Valerian has been used for centuries as an herbal remedy. There are several valerian root products on the market today. But the amount of valerian root contained in each capsule varies widely. Valerian is a perennial plant with the scientific name Valeriana officinalis. The plant grows wild in grasslands throughout North America, Asia, and Europe. It produces white, purple, or pink flowers in the summer.
Herbal preparations are typically made from the rhizome root of the plant. They think it subtly increases the levels of a chemical known as gamma aminobutyric acid GABA in the brain. GABA contributes to a calming effect in the body. Common prescription drugs for anxiety, such as alprazolam Xanax and diazepam Valium , also increase GABA levels in the brain. Insomnia , the inability to fall asleep or stay asleep, affects around one-third of all adults at least once during their lives.
It can have a profound effect on your well-being and daily life. Based on the available research, take to milligrams mg of valerian root 30 minutes to two hours before bedtime. This is best for insomnia or sleep trouble. For tea, soak 2 to 3 grams of dried herbal valerian root in 1 cup of hot water for 10 to 15 minutes. Valerian root seems to work best after taking it regularly for two or more weeks. For anxiety, take to mg, three times per day.
Your last dose of valerian root should be right before bedtime. The recommended dosage for anxiety is generally lower than the dosage for insomnia. This is because taking high doses of valerian root during the day can lead to daytime sleepiness.
Many small clinical studies have been done to test the efficacy and safety of valerian root for sleep. Results have been mixed: In a placebo-controlled study , for example, women with insomnia took mg of valerian extract 30 minutes before bedtime for two weeks.
The women reported no significant improvements in the onset or quality of sleep. Likewise, a review of 37 studies found that most clinical trials of valerian root showed no differences between valerian root and placebo on sleep. These studies were done in both healthy individuals and people with insomnia.
But the National Institutes of Health NIH describes an old study showing that mg of valerian root extract did significantly improve sleep compared to placebo in healthy volunteers. Participants reported improvements in the time needed to fall asleep, quality of sleep, and number of middle of the night awakenings.
The NIH also noted a clinical trial in which people with insomnia taking mg of dried valerian root had decreased symptoms of insomnia compared to the placebo after 28 days of treatment. Valerian root is known for smelling like sweaty socks. Valerian is sold as a dietary supplement and is available as an extract in powder or liquid form, as a dried herb in tea form, or in pills.
As a sleep aid, valerian is most effective if you take it shortly before bedtime. For anxiety, you may take a dose 3 times or more during the day, including before bedtime. People often use valerian in combination with other herbs, including St. John's wort, passionflower, lemon balm, kava, and hops. People use valerian to relieve anxiety, depression , and poor sleep, and also to ease menstrual and stomach cramps.
Valerian has a mild calming effect that does not usually result in sleepiness the next day. As a sleep aid, valerian seems to be most effective for people who have trouble falling asleep and who consider themselves to be poor sleepers.
It also has had good results for people who wake up during the night. Some studies show that valerian may provide quick relief for poor sleep. But it may take 2 to 4 weeks of daily use to bring improved sleep for people with serious insomnia.
Side effects from valerian are rare but can include mild headache or stomach upset, abnormal heartbeats , and insomnia. Because of valerian's calming effect, you should not take it at the same time as other calming medicines or antidepressants or do so only under medical supervision. You also should not take valerian if you will be driving or need to be alert.
The U. Food and Drug Administration FDA does not regulate dietary supplements in the same way it regulates medicine. A dietary supplement can be sold with limited or no research on how well it works. Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment.
Even food-grade essential oils used for flavoring should never be taken by mouth. Because herbal remedies like valerian root are largely unregulated in the United States, you need to take steps to find products that are safe and reliable. One way to do this is by checking the label to see if the supplement has been certified by an independent agency like the U. Another way to choose herbal supplements is to pick those that have been certified organic under the regulations of Organic Foods Production Act of This is especially true when buying dried "wild-crafted" root or root shavings used to make teas and tinctures.
There are some possible side effects associated with valerian root, although most of them are mild. These include headache, dizziness, itchiness, stomachache, dry mouth, vivid dreams, and drowsiness. It's rare, but liver damage has also been seen with excessive use of valerian root supplements.
People using antidepressants should not use valerian root, as it can cause drowsiness when combined with these medications. It has a similar effect when used with alcohol, sedatives, over-the-counter sleeping pills, or certain cold and flu remedies.
Worse, valerian root might interfere with the effectiveness of allergy medications, antifungal drugs, cancer medications, or statin drugs. Yes, valerian root is available in a pill, as a powder, or in liquid form. Dried valerian root can also be used to make a tea. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life.
Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews. National Institutes of Health. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Phytother Res. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial.
National Capital Poison Center. Valerian Benefits and Risks. A case of steroid-responsive valerian-associated hepatitis. Intern Med J. Serrano J. LiverTox: An online information resource and a site for case report submission on drug-induced liver injury. Clinical Liver Disease. Wanwimolruk S, Prachayasittikul V. Cytochrome P enzyme mediated herbal drug interactions Part 1. American Family Physician. US Pharmacopeia. University of Michigan Health.
Reviewed September 23, Baek, J. Clinical applications of herbal medicines for anxiety and insomnia; targeting patients with bipolar disorder. Aust N Zealand J Psychiatry. Your Privacy Rights.
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