What is Valerian?
Valerian is a herb that has been used for centuries as a natural remedy for various health issues. It belongs to the Valerianaceae family and is commonly found in Europe and North America. The roots and rhizomes of the Valerian plant are used to create supplements and herbal preparations.
Valerian is primarily known for its potential to promote relaxation and improve sleep quality. It is often used as a natural alternative to prescription sleep aids. Valerian root contains compounds that interact with the receptors in the brain responsible for promoting sleepiness and reducing anxiety. As a result, it may help individuals fall asleep faster and experience deeper, more restful sleep. It is also sometimes used to manage symptoms of anxiety and stress.
What are the benefits of Valerian?
Valerian root has been used for centuries as a natural remedy for various ailments, including insomnia, anxiety, and nervousness. Valerian is often referred to as “nature’s Valium” due to its calming and sedative properties. In recent years, it has gained popularity as an alternative treatment for sleep disorders and stress-related conditions.
Improved Sleep Quality: Valerian is most commonly used as a sleep aid. Research suggests that valerian root may help improve sleep quality and reduce the time it takes to fall asleep. It is believed to work by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve impulses in the brain and nervous system.
Reduced Anxiety and Stress: Valerian may also have anxiolytic effects, making it beneficial for individuals experiencing anxiety or stress. Some studies have shown that valerian extract can help reduce symptoms of anxiety and promote relaxation without causing drowsiness or impairing cognitive function.
Muscle Relaxation: Valerian root is often used to alleviate muscle tension and spasms. It may help relax muscles and ease discomfort associated with conditions like tension headaches, menstrual cramps, and mild muscle pain.
Menopausal Symptom Relief: Some women use valerian supplements to manage symptoms associated with menopause, such as hot flashes, mood swings, and insomnia. While more research is needed to confirm its effectiveness, some studies suggest that valerian may help alleviate certain menopausal symptoms.
Digestive Health: Valerian root has been traditionally used to support digestive health and alleviate gastrointestinal discomfort. It may help soothe digestive spasms and reduce symptoms of irritable bowel syndrome (IBS) and other digestive disorders.
What are the Side-effects of Valerian?
While valerian is generally considered safe for most people when used appropriately, it may cause side effects in some individuals, including:
Daytime Drowsiness: One of the most common side effects of valerian is daytime drowsiness or fatigue. Individuals who take valerian supplements may experience residual drowsiness the following day, especially if they do not get an adequate amount of sleep.
Gastrointestinal Disturbances: Some people may experience gastrointestinal side effects such as nausea, stomach upset, or abdominal pain when taking valerian supplements. These symptoms are usually mild and temporary.
Headaches: In rare cases, valerian supplementation may trigger headaches or migraines in susceptible individuals. If you experience persistent headaches while taking valerian, discontinue use and consult a healthcare professional.
Drug Interactions: Valerian may interact with certain medications, including sedatives, tranquilizers, and central nervous system depressants. It can enhance the effects of these medications, leading to excessive sedation or drowsiness.
Allergic Reactions: Although rare, some people may experience allergic reactions to valerian, particularly if they have a sensitivity to plants in the Valerianaceae family. Symptoms of an allergic reaction may include skin rash, itching, swelling, or difficulty breathing.
What are the various types of Valerian?
Valerian supplements are available in various forms, including:
Capsules and Tablets: Valerian root extract is commonly encapsulated or pressed into tablets for oral consumption. These formulations provide a convenient and standardized dosage of valerian extract.
Tinctures: Valerian tinctures are concentrated liquid extracts made by soaking valerian root in alcohol or glycerin. Tinctures offer a potent and fast-acting form of valerian supplementation, allowing for easy titration of dosage.
Teas: Dried valerian root can be brewed into herbal teas, which are often used as a natural sleep aid or relaxant. Valerian teas may have a slightly bitter taste and are typically consumed before bedtime for optimal effect.
Topical Preparations: Some formulations of valerian are available in topical creams or ointments for external use. These preparations are used to alleviate muscle tension, joint pain, and other localized discomforts.
How does Valerian work?
The exact mechanism of action of valerian is not fully understood, but it is believed to exert its therapeutic effects through several mechanisms:
GABA Enhancement: Valerian contains compounds that increase the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits nerve impulses in the brain. By enhancing GABAergic neurotransmission, valerian promotes relaxation and reduces anxiety.
Modulation of Serotonin Receptors: Valerian may interact with serotonin receptors in the brain, which play a key role in mood regulation and emotional well-being. By modulating serotonin receptor activity, valerian may help alleviate symptoms of depression and anxiety.
Inhibition of Enzymes: Valerian root contains compounds that inhibit the breakdown of GABA and other neurotransmitters, prolonging their activity in the brain. This leads to enhanced calming and sedative effects, making valerian an effective remedy for sleep disorders and anxiety.
Antioxidant Properties: Some research suggests that valerian exhibits antioxidant properties, protecting brain cells from oxidative stress and inflammation. By reducing oxidative damage, valerian may help preserve cognitive function and mitigate neurodegenerative disorders.
Recommended dosage of Valerian
The appropriate dosage of valerian depends on various factors, including the individual’s age, health status, and the specific formulation of the supplement. It is important to follow the dosage recommendations provided on the product label or as instructed by a healthcare professional.
For insomnia and sleep disorders, the typical recommended dosage of valerian extract is 300-600 milligrams taken 30 minutes to two hours before bedtime. It may take several weeks of consistent use to experience the full benefits of valerian for sleep.
For anxiety and stress relief, lower doses of valerian extract (150-300 milligrams) may be effective, taken two to three times daily as needed. It is advisable to start with a lower dose and gradually increase as tolerated to minimize the risk of side effects.
Frequently Asked Question on Valerian
Q: Is valerian safe to use?
A: Valerian is considered safe for most people when used appropriately. However, it is important to note that everyone’s reaction to valerian may be different, and some individuals may experience side effects such as headache, dizziness, stomach upset, or daytime drowsiness. Valerian may also interact with certain medications, so it is always advisable to consult with a healthcare professional before starting any new supplement.
Q: Can valerian help with insomnia?
A: Yes, valerian is commonly used as a natural remedy for insomnia. Its calming effects can help promote a more restful sleep and may improve sleep quality. However, it is not a sedative and may take several weeks of consistent use to see noticeable results. It is important to establish good sleep hygiene practices and to address any underlying sleep disorders before relying solely on valerian for insomnia management.
Q: Can valerian help with anxiety?
A: Valerian is often used to help reduce symptoms of anxiety and promote relaxation. Research suggests that valerian may have anxiolytic effects, helping to calm the mind and body. However, the evidence is limited, and more studies are needed to fully understand its effectiveness in treating anxiety disorders. If you are experiencing significant anxiety or have been diagnosed with an anxiety disorder, it is recommended to consult a healthcare professional for appropriate treatment options.
Q: Can valerian be used during pregnancy or breastfeeding?
A: While there is limited research available on the safety of valerian during pregnancy and breastfeeding, it is generally advised to avoid its use due to the lack of reliable information. The potential risks and benefits should be discussed with a healthcare professional before considering valerian supplementation during these periods.
Q: Can valerian be addictive?
A: Valerian is not known to be addictive, and it is generally considered safe for regular use. Unlike some prescription sleep medications, valerian does not create a physical dependence or withdrawal symptoms when discontinued. However, if you have concerns about addiction or dependence, it is important to discuss them with a healthcare professional.
Q: How long does it take for valerian to take effect?
A: The onset of valerian’s effects can vary among individuals. Some people may experience a calming effect within 30 minutes of taking valerian, while others may require several weeks of consistent use before noticing any benefits. It is important to be patient and allow adequate time for valerian to work before expecting significant results.
Q: Can valerian be detected in drug tests?
A: Valerian is not typically included in standard drug tests, as it is not considered a controlled substance. However, some specialty or extended drug tests may include valerian in their analysis. If you are concerned about valerian showing up in a drug test, it is best to inform the testing facility or healthcare professional conducting the test.
Q: Is it safe to drive or operate machinery after taking valerian?
A: Valerian may cause drowsiness and impair cognitive function in some individuals. It is recommended to avoid driving or operating heavy machinery until you know how valerian affects you personally. If you experience drowsiness or any other side effects that may interfere with your ability to safely operate a vehicle or machinery, it is best to refrain from doing so.
Q: Can valerian be used as a substitute for prescription medication?
A: Valerian should not be used as a substitute for any prescribed medication without the guidance of a healthcare professional. While it can be a helpful natural remedy for certain conditions, it is important to follow the advice of your healthcare provider and continue any prescribed treatments as recommended.
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Experienced Senior Content Designer with an impressive portfolio of collaborations with renowned brands such as Woolworths, Weight Watchers, Fitness First, Barry's, Goodlife and Table of Plenty. Accredited Nutritionist and Cook Book Author, with extensive media coverage in ELLE, Glamour, Harpers Bazaar, Daily Express, Telegraph UK, MailOnline, WHIMN, WHO, New Idea, Girlfriend, Practical Parenting, Kidspot, Good Food, Body and Soul, Prevention, Good Health, Healthy Food Guide, Woman's Weekly, Women's Day, NW, Take 5, TV Week, HELLO! and OK! Author of The Menopause Diet (2023), The Long Life Plan (2018) and creator of The 10:10 Diet (2019). Frequently featured as an expert in Body & Soul, and proud member of Nutrition Council Australia and Associate Member of The Australian Menopause Society.
