The root of the valerian plant, also called “natural valium”, has been used since ancient times for mental peace and improved sleep. Read the rest of the article on how safe and useful valerian root is and how to take it for best results.

What is Valerian Root?

Valeriana officinalis, known as valerian root is a plant that originates from Asia and Europe, and today grows in a number of other countries. Valerian flower is used to make perfumes, and the root has been a part of traditional medicine for over 2000 years. Unlike delicate flowers, valerian root has a strong earthy scent due to volatile oils and other compounds responsible for its sedative action.

Valerian root extract is available as a dietary supplement in the form of capsules or drops, and can also be consumed as a tea.

How does valerian work?

Valerian root contains a number of compounds that can promote sleep and reduce anxiety. These include valeric acid, isovaleric acid and various antioxidants.

Valerian root has attracted attention because of its interaction with gamma-amino-butyric acid (GABA), a chemical that helps regulate nerve impulses in the human brain and nervous system. Researchers have shown that low GABA levels are associated with acute and chronic stress, associated with anxiety and poor sleep quality.

Valeric acid has been found to inhibit the breakdown of GABA in the brain, resulting in a sense of calm and serenity.

Valerian root also contains the antioxidants hesperidin and linarin, which have sedative properties and improve sleep. Many of these compounds can inhibit overactivity in the amygdala, the part of the brain that processes fear, and strong emotional responses to stress.

Valerian root helps to relax

Staying calm in a stressful situation is very often very difficult. Studies show that valerian helps relieve the feeling of anxiety that occurs in stressful situations.

In addition to reducing anxiety in response to acute stress, valerian root can also help with chronic conditions characterized by anxious behaviors, such as generalized anxiety disorder or obsessive-compulsive disorder (OCD). Unlike drugs for CSOs, valerian has not shown any side effects.

Valerian root helps in better sleep

Sleep disorders are very common. According to some estimates, as many as 30% of people suffer from some sleep disorders, such as insomnia, which means that they have difficulty falling asleep, have intermittent sleep or have difficulty achieving deep sleep. Deep sleep is extremely important for the recovery and regeneration of the body.

A study conducted by Donath et al. showed that just one dose of valerian in adults allows you to enter deep sleep 36% faster. Additionally, during 14 days of taking valerian, deep sleep was significantly prolonged.

Other effects of valerian root

In addition to these effects, valerian root is attributed to several other actions:

Menopause – valerian reduces the frequency and intensity of hot flashes
Menstrual problems – women who suffer from severe PMS and painful menstruation can benefit from valerian. It reduces the physical and emotional symptoms of PMS.
Restless Legs Syndrome – 800 mg of valerian a day showed reduced symptoms and reduced daytime sleepiness
Parkinson’s disease – studies have shown that valerian improves behavior, reduces inflammation and increases antioxidant levels in patients.

Are there any harmful effects of valerian?

Valerian proved safe for most people. It does not show contraindications with drugs, does not disturb concentration or alertness and has no possibility of developing addiction.

In very rare cases, valerian causes headaches and stomach upsets. People suffering from liver disease should consult a doctor before taking valerian. Also, pregnant women and children up to the age of three should not take valerian without medical supervision.

What is the best way to take valerian root?

Most studies in people with sleep difficulties used 400-900 mg of valerian extract, which proved to be a safe and effective dose. For best results, take 30 minutes to two hours before bed.

An alternative to capsules is to make tea from 2-3 grams of dried valerian root soaked in hot water for 10-15 minutes.

Research suggests that valerian is most effective after taking it regularly for at least two weeks and then taking it for another two to four weeks.

Since valerian can cause drowsiness, it is important not to take it if you plan to drive, operate heavy machinery, or perform work or other activities that require alertness.

For anxiety, take a lower dose of 120-200 mg three times daily with meals, with the last dose just before bedtime. Taking higher doses during the day could result in drowsiness.

It is important to note that alcohol, sedatives or anti-anxiety medications, herbs and other supplements should never be taken with valerian as this can increase their depressant effect.

FINAL THOUGHTS

Valerian is a plant that can help improve sleep, promote relaxation and reduce anxiety. Valerian is safe to take and is not addictive when taken in the recommended dose. In some cases, it can replace benzodiazepines and similar drugs.

Nevertheless, it is important to talk to your doctor before taking valerian, especially if you are taking other medications or have serious health problems.