What it is
Valerian root, also known as Valeriana officinalis, is a herb native to Europe and Asia. It has been used as a natural remedy for anxiety and insomnia for centuries. The use of valerian root as a medicinal herb can be traced back to ancient Greece and Rome, where it was used to treat a variety of ailments including insomnia, anxiety, and digestive problems. Valerian root contains several chemical compounds that are believed to be responsible for its sedative and anxiolytic effects. The most well-known of these compounds are valerenic acid and valepotriates. Valerenic acid is thought to have a sedative effect on the central nervous system, while valepotriates are believed to have anxiolytic properties.
Valerian root is available in a variety of forms, including capsules, tablets, tinctures, and teas. It is also sometimes combined with other herbs such as passionflower or hops to create a more potent sedative effect. Some people also use valerian root oil as a natural remedy for anxiety and insomnia. Despite its long history of use as a natural remedy, the scientific understanding of valerian root and its effects on the human body is still limited. A number of studies have been conducted to evaluate the effectiveness of valerian root as a treatment for anxiety and insomnia, but the results have been mixed.
Some studies have found that valerian root may be effective in reducing anxiety and improving sleep, while others have not found any significant benefits. Overall, it appears that valerian root may be a useful natural remedy for anxiety and insomnia, but more research is needed to fully understand its effects on the human body. If you are considering using valerian root as a natural remedy for anxiety or insomnia, it is important to talk to your doctor first to ensure that it is safe for you to use and to determine the appropriate dosage.
How it works
When taken as a supplement, valerian root is believed to have a calming and relaxing effect on the central nervous system. This can help to reduce feelings of anxiety and stress, and may also improve the ability to fall asleep and stay asleep. Some people also report that valerian root has a mild euphoric effect, which can help to improve mood and reduce feelings of depression.
Valerenic acid and valepotriates are chemical compounds found in valerian root (Valeriana officinalis). These compounds are thought to be responsible for the sedative and anxiolytic effects of valerian root, and are believed to work by increasing the availability of the neurotransmitter GABA in the brain.
Valerenic acid is a member of the terpenoid family of compounds, which are derived from isoprene units. It is believed to have a sedative effect on the central nervous system, and is thought to work by inhibiting the enzyme that breaks down GABA in the brain. This increases the availability of GABA, which has a calming and relaxing effect on the nervous system.
Valepotriates are a group of chemical compounds found in valerian root that are believed to have anxiolytic properties. They are thought to work by increasing the activity of GABA in the brain, which can help to reduce feelings of anxiety and stress. Valepotriates are also believed to have a mild sedative effect, which may help to improve the ability to fall asleep and stay asleep.
Despite its potential benefits, valerian root can also cause a number of side effects. The most common side effects include dizziness, headache, and dry mouth. In some cases, valerian root can also cause stomach upset, nausea, and vomiting. In rare cases, valerian root can cause allergic reactions, including rash and difficulty breathing.
It is important to note that the effectiveness of valerian root as a treatment for anxiety and insomnia has not been conclusively proven. While some studies have found that valerian root may be effective in reducing anxiety and improving sleep, the results of other studies have been inconclusive. As a result, it is important to talk to your doctor before using valerian root as a natural remedy for anxiety or insomnia.
In addition to its potential side effects, valerian root may also interact with certain medications. For example, valerian root may increase the sedative effects of medications used to treat anxiety and insomnia, such as benzodiazepines and barbiturates. Valerian root may also interact with other medications, such as warfarin and other blood thinners, and may increase the risk of bleeding.
How it is taken
Valerian root is a herb native to Europe and Asia that has been used as a natural remedy for anxiety and insomnia for centuries. Valerian root is available in a variety of forms, including capsules, tablets, tinctures, and teas. It is also sometimes combined with other herbs such as passionflower or hops to create a more potent sedative effect. Some people also use valerian root oil as a natural remedy for anxiety and insomnia. The typical way that most people use valerian root as a supplement is by taking it orally. Valerian root is typically taken in capsule or tablet form, and can be taken with or without food. The appropriate dosage of valerian root will vary depending on factors such as age, sex, and the severity of the symptoms being treated.
For anxiety, the recommended minimum dose of valerian root is typically 300-600 mg per day. The maximum dose is usually not well-defined, but most studies have used doses up to 900 mg per day without any significant side effects. For insomnia, the recommended minimum dose of valerian root is typically 400-900 mg per day. The maximum dose is usually not well-defined, but most studies have used doses up to 1.5 g per day without any significant side effects.
As for the best time of day to take valerian root, it is generally recommended to take it in the evening before bedtime. This is because valerian root has a sedative effect on the central nervous system, and can help to improve the ability to fall asleep and stay asleep. However, if valerian root is being used to treat anxiety, it may be taken at any time of day as needed.
Overall, valerian root is a popular natural remedy for anxiety and insomnia, but its effectiveness and safety have not been conclusively proven. If you are considering using valerian root as a natural remedy, it is important to talk to your doctor first to ensure that it is safe for you to use and to determine the appropriate dosage.
References and further reading:
Leach MJ, Page AT. Valerian for insomnia: a systematic review of randomized clinical trials. Sleep Medicine Reviews. 2001 Dec;5(6):531-8.
Taibi DM, Landis CA. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Medicine Reviews. 2011 Apr;15(2):119-29.
Bent S, Padula A, Moore D, et al. Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine. 2006 Dec;119(12):1005-12.
Donath F, Quispe S, Diefenbach K, et al. Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry. 2000 Mar;33(2):47-53.
Büchel C, Gündel H, Krieg JC, et al. Valerian/lemon balm use for sleep disorders during menopause. Menopause. 2008 Jul-Aug;15(4):698-704.