Valerian root, also known as nature’s valium, is a herb that has been used from ancient times to improve sleep and promote tranquillity. Valerian benefits include relieving anxiety, reducing stress and aiding sleep.
Valerian (latin name Valeriana Officinalis) is a perennial plant that grows in Europe, Asia and North America. It’s especially well known for it therapeutic uses.
Valerian has been used since Greece and Ancient Rome, when Hippocrates described its properties, and later Galen recommended its use to relieve insomnia.
Native Americans used valerian to treat wounds and ulcers, but also as a cough remedy.
Valerian at a Glance
Scientists believe that the therapeutic effects of valerian are due to the content of gamma-aminobutyric acid (GABA), a central inhibitory neurotransmitter.
Low GABA levels are associated with chronic stress, anxiety and sleep problems.
Valerian contains numerous compounds that can help relieve anxiety and insomnia, such as valerenic acid, isovaleric acid and various antioxidants such as hesperidin. These have a sedative effect.
Valerian protects the body not only inside but also outside.
Applied in the form of essential oil, poultice, lotions, creams, valerian has antibacterial properties that heal various skin problems. It also contains essential fatty acids that nourish the skin deeply, slowing down the appearance of wrinkles.
Also, to treat bee stings, you can mix 1-2 drops of valerian oil with a teaspoon of coconut oil. The itchiness should improve within a few minutes.
In addition, valerian can be consumed as valerian tablets, valerian tincture (drops) and valerian tea.
Valerian-based treatment should be followed for at least 4 weeks, as its positive effects can take a while to show.
Taking valerian drops and tablets can help to regulate sleep disorders and reduce stress. They have a calming effect on the body and reduce anxiety.
Valerian Benefits for Sleep
Lack of sleep has a direct impact on quality of life. Sleeping pills aren’t always the answer: they cause various side effects, such as addiction, dizziness or the inability to wake up early in the morning.
Valerian is traditionally used to alleviate insomnia and sleep disturbances.
Research on the properties of valerian is ongoing, and scientists are trying to find out the exact mechanism of action of valerian. One thing is certain, however: valerian can be an effective natural alternative to traditional sleep medications.
Valerian Benefits for Anxiety
A valerian benefit is that it can improve symptoms of anxiety.
Anxiety is a mental disorder that is increasingly common today. It is often caused by a hectic lifestyle, specific to the environment in which we live. Still, it can also be triggered by deep trauma.
Anxiety can have a major impact on your day-to-day life, sometimes preventing you from carrying out your normal routine. Typical anxiety treatments include cognitive behavioural therapy (CBT) and medications like anxiolytics and antidepressants.
Many experts in the field claim, however, that valerian root can have beneficial effects on anxiety symptoms. It’s generally believed that valerian can improve physical symptoms of anxiety by increasing the levels of neurotransmitter GABA in the brain.
Several studies confirm the beneficial effects of valerian root are more potent when combined with lemon balm.
Valerian is a potent natural remedy with the ability to reduce specific symptoms. It has mild sedative properties and can be used to calm emotions in certain tense situations.
Valerian Benefits for Mental Health
Some studies claim that valerian might help in the treatment of obsessive-compulsive disorder (OCD).
OCD causes persistent anxiety-inducing (obsessive) thoughts, ideas and impulses, leading to compulsions (repetitive behaviours) intended to reduce the anxiety.
Researchers monitored the effects of valerian on OCD and confirmed that valerian root might help to reduce the intensity of symptoms and thus improve patients’ quality of life.
Recent research suggests that two components of valerian root (valeranol and valerenic acid) are primarily responsible for these effects on GABA.
Both are able to bind to GABA (A) receptors, which increases the brain’s level of GABA and therefore its effectiveness.
Furthermore, research in mice has found that valerian root reduces corticosterone levels, which is the equivalent of the human stress hormone cortisol in mice.
Consequently, part of its relaxation potential can probably be attributed to a reduction in cortisol levels in humans.
Valerian also helps maintain serotonin levels, a neurotransmitter that plays a key role in mood regulation.
In a German study, 49 anxious patients responded to valerian and found it effective at a level similar to diazepam (a prescription benzodiazepine anxiolytic).
Valerian was also perceived as being superior when considering it doesn’t cause addiction, unlike benzodiazepines.
Valerian increases GABA activity in a variety of ways. Most importantly, valerian can block and reverse GABA reuptake, thus increasing synaptic GABA concentrations.
In addition, valerian can also inhibit GABA metabolism and may even act as a precursor for GABA synthesis. As is evident in the action of benzodiazepines, as GABA activity increases, the anxiolytic effects become evident.
How to take valerian and what are the side effects?
In general, valerian is one of the safest plants in natural medicine. That doesn’t mean it can’t be abused or that it doesn’t cause any side effects if you take too much.
The most common side effects of taking valerian are:
- Headaches
- Dizziness
- Stomach pain
- Restlessness
In addition, it is good to know that valerian can cause drowsiness. This is why you shouldn’t take valerian before driving or performing activities that require attention, such as operating machinery.
Valerian should not be taken by:
- Pregnant woman
- Children younger than 3 years of age
- People taking medication for liver disease, high cholesterol or cancer
Furthermore, valerian should be avoided if you are taking antifungal medication such as itraconazole or ketoconazole.
It’s not recommended to combine valerian root with alcohol , other sleep aids or antidepressants. Also, avoid combining it with sedative drugs because it already has a sedative effect.
READ MORE: How to Take Valerian for Sleep & Anxiety: The Definitive Guide