Valerian (Valeriana officinalis) is a hardy perennial medicinal flowering plant commonly used as remedy for insomnia or sleeplessness and other variety of disorders since the second century A.D. Historically, the roots and rhizomes (underground stems) were used to make a tea given to those with sleeping difficulties. It's name derives from the Latin valere, meaning "to be strong". The root of the plant is used as medicine and is pressed into fresh juice or freeze-dried to form powder. It became popular in Europe in the 17th century.
Today people often use valerian root in a liquid capsule or pill form, but the effect is the same: valerian causes a calming effect that helps people fall asleep, stay asleep, or simply overcome anxiety. Germany's Commission E approved valerian as an effective mild sedative and the United States Food and Drug Administration listed valerian as "Generally Recognized As Safe" (GRAS).
Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia). It is frequently combined with hops, lemon balm, or other herbs that also cause drowsiness. Some people who are trying to withdraw from the use of "sleeping pills" use valerian to help them sleep after they have tapered the dose of the sleeping pill. There is some scientific evidence that valerian works for sleep disorders, although not all studies are positive.
Valerian is also used for conditions connected to anxiety and psychological stress including nervous asthma, hysterical states, excitability, fear of illness (hypochondria), headaches, migraine, stomach upset and stomach cramps. Some people use valerian for depression, mild tremors, epilepsy, attention deficit-hyperactivity disorder (ADHD), and chronic fatigue syndrome (CFS).
Valerian is used for muscle and joint pain. Some women use valerian for menstrual cramps and symptoms associated with menopause, including hot flashes and anxiety. Sometimes, valerian is added to bath water to help with restlessness and sleep disorders. In manufacturing, the extracts and oil made from valerian are used as flavoring in foods and beverages.
Valerian is a popular alternative to prescription medications for sleep problems because it is considered to be both safe and gentle. Some studies show that it helps people fall asleep faster and feel that they have better quality sleep.
One of the best designed studies found that valerian was no more effective than placebo for 14 days, but by 28 days valerian greatly improved sleep for those who were taking it. Some researchers now think you may need to take valerian for a few weeks before it begins to work. However, in another study, valerian was more effective than placebo almost immediately.
Other studies show that valerian reduces the time it takes to fall asleep and improves the quality of sleep itself. Unlike many prescription sleeping pills, valerian may have fewer side effects, such as morning drowsiness.
But not every study has found that valerian had a positive effect. One review of several studies found that valerian probably doesn't work to treat insomnia. So the evidence remains contradictory, until more studies are done.
Valerian is often combined with other sedating herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officianalis), to treat insomnia.
Valerian's active chemicals work in a very similar manner to those in pharmaceutical group benzodiazepines. These include the oft-prescribed Valium and Xanax, which are used for patients suffering from high anxiety.
Although these drugs work well, many people find them very addictive and difficult to quit. Many doctors will now recommend valerian as a way for patients to get off addictive drugs such as Valium or Xanax.
For anxiety disorders, valerian has been shown to have a quicker response time, with studies showing results after a single use, compared to 4-6 weeks for Xanax or Valium.
Even better, valerian does not have any dependency issues, and you will not develop a need for it. It can be used on an as-needed basis for sleep or anxiety troubles.
In a double-blind, randomized trial of 36 patients with anxiety disorder, a 2002 study found a significant reduction on the Hamilton Anxiety Scale for those who took valerian and those who took diazepam (Valium), vs. no change for those on placebo.
44% of people in a 1989 Swedish study of people with sleep disorders reported experiencing "perfect sleep". Even more impressive: 89% of that same group reported "improved sleep"!
Valerian is a strong sedative that is used commonly to treat insomnia, anxiety and nervousness.
It is also used to treat many stress symptoms; including irritability, depression, exhaustion, delusions, hysteria and nervous tension.
Valerian root has also been shown to relieve pain. This, combined with the sedative effect, makes it effective in relieving headaches (especially stress headaches,) migraines, arthritis and muscle pain.
This herb has also shown promise in treating several nerve disorders. Shingles, sciatica, neuralgia, multiple sclerosis, epilepsy and peripheral neuropathy are all conditions that respond to valerian use.
Valerian has also been used as an herbal remedy for ADHD in adults and children, along with other childhood nervous disorders.
This plant has a positive effect on heart health. It helps to slow the heart in tachycardia, helps regulate arrhythmias, and stabilize blood pressure. Its anti-thrombotic effect helps to prevent blood clots as well.
Depression
Convulsions
Mild tremors
Epilepsy
Attention-deficit hyperactivity disorder (ADHD)
Chronic fatigue syndrome (CFS)
Muscle and joint pain
Headache
Stomach upset
Menstrual pains
Menopausal symptoms including hot flashes and anxiety
Other conditions
However, more evidence is needed to rate the effectiveness of valerian for these uses.
Scientists aren't sure how valerian works, but they believe it increases the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and has a calming effect on anxiety. Drugs such as alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain. Researchers think valerian may have a similar, but weaker effect.
Valerian fluid extracts and tinctures are sold in alcohol or alcohol-free (glycerite) bases. Powdered valerian is available in capsule, tablet form, and as a tea.
Valerian root has a sharp odor. It is often combined with other calming herbs, including passionflower (Passiflora incarnata), hops (Humulus lupulus), lemon balm (Melissa officinalis), skullcap (Scutellaria lateriflora), and kava (Piper methysticum) to mask the scent.
Experts in herbal preparations recommend that valerian products should be standardized to contain 0.8% valerenic or valeric acid.
Pediatric
A specific combination product, providing valerian root extract 160 mg and lemon balm leaf extract 80 mg (Euvegal forte, Schwabe Pharmaceuticals), has been tried to reduce symptoms of serious restlessness (dyssomnia) in children under the age of 12. Early results show it might be effective.
When giving valerian to children, recommended adult dosages should be adjusted in proportion to the child's weight. Most dosages of herbal products are calculated for an adult weighing 150 lb (70 kg). A child weighing 75 lb (35 kg) should therefore receive 1/2 the adult dose.
Adult
For insomnia, valerian may be taken 1 - 2 hours before bedtime, or up to 3 times in the course of the day, with the last dose near bedtime. It may take a few weeks before the effects are felt.
Tea: Pour 1 cup boiling water over 1 teaspoonful (2 - 3 g) of dried root, steep 5 - 10 minutes.
Tincture (1:5): 1 - 1 1/2 tsp (4 - 6 mL)
Fluid extract (1:1): 1/2 - 1 tsp (1 - 2 mL)
Dry powdered extract (4:1): 250 - 600 mg
For anxiety, 200 mg 3 - 4 times per day
Once sleep improves, keep taking valerian for 2 - 6 weeks.
Safety:
Valerian is LIKELY SAFE for most people when used in medicinal amounts short-term. Clinical studies have reported safe use of valerian for medicinal purposes in over 12,000 people in trials lasting up to 28 days. The safety of long-term use is unknown. Some information suggests that valerian might also be safe when taken by children for 4-8 weeks.
The majority of research on Valerian involves adults, rather than children. A 2002 study on sleep difficulties in children published in "Phytomedicine" suggests that Valerian may be safe for children when used for four to eight weeks. The National Institutes of Health Office of Dietary Supplements states that Valerian root should not be used in children under three due to lack of research, while the World Health Organization discourages Valerian for children under 12.
Most studies show no harmful effects on fertility or fetal development. Experts advise pregnant and nursing women to avoid taking valerian. Others however consider it safe. Women who have used it during pregnancy have reported no side effects. To be on the safe side, talk to your health care provider before using Valerian during pregnancy.
When used with alcohol, valerian might cause too much sleepiness. Do not drink alcohol when using valerian.
Don't use valerian while driving, operating heavy machinery, or doing other things that require you to be alert.
Don't use valerian for longer than 1 month without your health care provider's approval.
Side Effects:
Possible bothersome (although not usually serious) valerian side effects may include:
Headaches
Vivid dreams
Upset stomach
Dry mouth
Morning drowsiness.
Surprisingly, valerian can also cause some unexpected side effects. Although the herb is often claimed to be useful for treating insomnia and anxiety, it can sometimes cause insomnia, excitability, and uneasiness, especially if it is used for several months.
A few people feel sluggish in the morning after taking valerian, especially at higher doses. It's best not to drive or operate dangerous machinery after taking valerian. The long-term safety of valerian is unknown. To avoid possible side effects when discontinuing valerian after long-term use, it's best to reduce the dose slowly over a week or two before stopping completely.
Some people may have a "paradoxical reaction" to valerian, feeling anxious and restless after taking it instead of calm and sleepy.
For most people, valerian does not appear to cause dependency. Nor does it cause withdrawal symptoms for most. But there are a few reports of withdrawal symptoms when valerian has been used over very long periods of time. If you want to stop taking valerian, lower your dose gradually rather than stopping all at once.
Some side effects with valerian, while occurring infrequently, are potentially serious and should be reported immediately to your healthcare provider. These include but are not limited to:
Signs of liver damage, such as:
Yellowing of the whites of the eyes or skin (jaundice)
Upper-right abdominal pain (stomach pain)
Elevated liver enzymes (found using a blood test)
Signs of an allergic reaction, such as:
A rash
Hives
Itching
Swelling of the mouth or throat
Wheezing
Difficulty breathing.
If you are currently being treated with any of the following medications, you should not use valerian without talking to your health care provider.
Medications broken down by the liver -- Valerian may slow down how quickly certain drugs are broken down by the liver. Many medications rely on the liver to break them down, so it's possible that in some cases too much of these drugs could build up in the body. To be safe, ask your doctor before taking valerian if you are also taking any other medications.
Sedatives -- Valerian can increase the effect of these drugs, including:
Anticonvulsants, such as phenytoin (Dilantin) and valproic acid (Depakote)
Barbiturates
Benzodiazepines, such as alprazolam (Xanax) and diazepam (Valium)
Drugs to treat insomnia, such as zolpidem (Ambien), zaleplon (Sonata), eszopiclone (Lunesta), and ramelteon (Rozerem)
Tricyclic antidepressants, such as amitriptyline (Elavil)
Alcohol
The same is true of other herbs with a sedating effect, such as chamomile, lemon balm, calamus, California poppy, catnip, hops, Jamaican dogwood, kava, L-tryptophan, melatonin, sage, SAMe, St. John's wort, sassafras, skullcap, and others.
Other drugs -- Because valerian is broken down by certain liver enzymes, it may interact with other drugs that are broken down by the same enzymes. Those drugs may include:
Antihistamines
Statins, taken for high cholesterol
Some antifungal drugs
Anesthesia -- Valerian may increase the effects of anesthesia. If you are having surgery, it is important to tell your doctors, especially your surgeon and anesthesiologist, that you are taking valerian. The doctors may recommend you slowly lower the dose of valerian before surgery. Or, they may allow you to use valerian up to the time of surgery, making any needed adjustments to the anesthesia.
The following doses have
been studied in scientific research:
BY MOUTH:
For inability to sleep (insomnia):
400-900 mg valerian extract up to 2 hours before bedtime for as long as 28 days, or
Valerian extract 120 mg, with lemon balm extract 80 mg 3 times daily for up to 30 days, or
A combination product containing valerian extract 187 mg plus hops extract 41.9 mg per tablet, 2 tablets at bedtime for 28 days.
Take valerian 30 minutes to 2 hours before bedtime.
Take valerian 30 minutes to 2 hours before bedtime.
It is recommended to take a smaller dose of Valerian for anxiety than one would to fall asleep. This helps to avoid the drowsy effects of higher doses. Approximately 50-200 mg 3 to 4 times a day is best.
The following reviews have been selected:
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18 of 19 people found the following review helpful:
4.0 out of 5 stars This Product Works Well, February 20, 2010
By
C. E. McMillion
Valerian extract may not work for everyone but it does work for everyone I know that has used it, including myself. You should know, though, that this is not a sleeping pill. It will help you to relax but you are still responsible for trying to go to sleep... However, if you take it DURING your lousy day it might help you to not be so uptight about it. And, yes, it does have a strong smell but a lot of other supplements smell bad, too. All I can say is to just swallow the capsule before the smell gets to you.
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16 of 17 people found the following review helpful:
5.0 out of 5 stars Best sleep aid so far, March 31, 2010
By
Mark Connor
I've tried many pharmaceuticals and melatonin for my insomnia. Valerian is the only treatment that's been consistent in getting me to sleep so far. I usually take two pills before bedtime, but if I'm particularly awake that day, I'll through a melatonin in there too. It knocks me out pretty good. I have noticed some drowsiness during the day every maybe twice, but for most nights it puts me in a sound sleep. I don't know why people complain about the smell. It does smell bad... the best words I can describe the scent with are "monkey crotch." Kind of a piney gym socks smell. But don't let this turn you off! The product is in capsules, and as long as you don't let it sit there in your mouth for minutes, there's no taste when you take it. This product has been a lifesaver for me. I'm no longer an insomniac!
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1 of 1 people found the following review helpful:
5.0 out of 5 stars Definitely helps me get to sleep, November 19, 2011
By
J. Chambers (Georgia, United States)
From Wikipedia: Valerian is used for sleeping disorders, restlessness and anxiety, and as a muscle relaxant. Certain data suggests that valerian has an effect that is calming but doesn't cause sleepiness the following day. When used as a sleeping aid, valerian appears to be most effective on users who have difficulty falling asleep. Valerian is also used traditionally to treat gastrointestinal pain and irritable bowel syndrome.
I've used several [products] over the years, and I've been pleased with most of them. The valerian extract is one of my favorites. I have difficulty getting to sleep, so at night, about an hour before bedtime, I take two valerians and 3 mg of melatonin, and when I go to bed, I play one of those relaxation music CDs. For me, this is usually as effective as a Unisom tablet (doxylamine succinate - 25 mg), but probably safer.
I know some reviewers have mentioned a peculiar odor, but to my nose, it's actually pleasant. I sometimes brew a cup of valerian tea at night, and I like the taste and aroma of the hot tea. Several companies make some nice teas containing valerian and other herbs that tend to promote relaxation.
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1 of 1 people found the following review helpful:
5.0 out of 5 stars Fast shipping, works great, May 25, 2011
By
P.V.
I suffer from anxiety and this thing does help relax. It is not a treatment but good when you just need to calm down. At bedtime I was taking it with Melatonin to regularize my sleep schedule, and it worked wonders, I fell asleep super fast. But Melatonin can't be taken just to relax or during the day, after all it's a hormone, but I started carrying Valerian with me and every time I felt anxious during the day it helped me relax. Better take these natural remedies than those weird sleep-aid [stuff].
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2 of 2 people found the following review helpful:
5.0 out of 5 stars Valerian, January 14, 2011
By
AJT (Norfolk, VA USA)
This product works. Although the smell is bad, taking the capsule is easy (swallow with water). I take one capsule when I need it during the day, and two at night. The one capsule during the day is just right to calm me without making me drowsy. At night, I can really feel the relaxing and calming effect when I take two--and in the morning, there is no residual effects (like Tylenol P.M). I have previously purchased Kava root, but Valerian works much better for me. From now on, I will just buy the Valerian--and discontinue the Kava--because this works so well.
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2 of 3 people found the following review helpful:
4.0 out of 5 stars Best sleep aid I've ever used, October 24, 2010
By
P. Gus Wiening "devik" (arizona, usa)
I've tried many sleep aids over the years, with very little success. Either they didn't work at all, kept me up at night, or gave me such terrible hallucinations/nightmares that I couldn't continue to take them. All of them left me feeling drained and "hung-over" the next morning.
Valerian is the only sleep aid I have ever used that doesn't have any of those side effects. On nights where I just can't seem to get to sleep, two capsules will have me asleep within half an hour or less. I've had chronic anxiety for years, and it's always posed problems when my mind will not stop going at night; Valerian is like an off switch for that. Shortly after taking this, my mind calms as well as my body, as opposed to just a muscular sedative like most sleep aids I've tried. I've never been disappointed.
I only rate this 4/5 stars because of the foul odor involved. You'll get used to it, and as long as you don't leave the bottle open and don't let the capsules linger on your tongue, it's only a brief concern. A small price to pay for restful sleep without the side effects of sleep drugs!
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