What is Valerian Good For?

Valerian is an herb that has been valued for its medicinal qualities for thousands of years. The ancient Greeks and Romans used the herb as a remedy for digestive problems, urinary tract disorders and to relieve menstrual cramps. Today it is the sedating properties of the herb that garner the most attention, as it is commonly used as a treatment for insomnia and anxiety.

Identification

• A perennial plant native to Europe and Western Asia, valerian is now found in temperate regions throughout the world. The plant is easily identified by its fragrant white or pink flowers. It flourishes in moist, nutrient-rich soil and is often spotted growing wild near rivers or streams. It is the underground parts of the plant--the roots and rhizome--that are harvested and dried out for their medicinal properties.

Function

• Valerian is often used as a natural sleep aid. The herb is also taken to reduce symptoms of anxiety and to relieve muscle tension caused by stress. The components of valerian responsible for the herb's calming powers have not been identified, however it is believed that a constituent called valerenic acid, found in the herb's essential oil, plays a role. The herb is believed to boost gamma-aminobutyric acid (GABA) levels in the brain, much like benzodiazepine drugs used for anxiety.

Effects

• Several studies have shown valerian to be beneficial in patients with mild to moderate cases of insomnia. A German study, published in the "European Journal of Medical Research," showed that 600mg per day of valerian improved sleep quality just as well as a benzodiazepine after only six weeks of use. Fewer side effects were also reported in test subjects taking valerian. The herb appears to be most beneficial when used nightly, rather than on an as-needed basis, with effects typically seen after a week of use. The herb's effect on anxiety disorders has not yet been well studied.

Dosing & Methods of Ingestion

• Valerian supplements are sold over-the-counter as a capsule, tablet, tincture or tea. When taken as a capsule or tablet, the suggested dosage is 300 to 600mg taken 30 minutes prior to bedtime. (Look for an extract standardized to 0.8% valerenic acid.) As a tincture, 2.5 to 5mL of the solution in a glass of water is recommended. There are numerous valerian products that combine the herb with other herbal sedatives like passion flower, lemon balm and chamomile, however the benefits of these products have not been researched as extensively as stand-alone valerian supplements.

Warning

• Valerian is generally safe at recommended doses but has been known to cause heart palpitations, headaches and upset stomach in some people. The herb should not be taken with anti-anxiety medication as it can potentiate the drug's sedative effects. Pregnant or nursing women as well as children under three years old should avoid taking valerian as its effects on these groups have not been thoroughly researched.