You’ve asked, ‘Is valerian safe?’ and we heard you — so now we’re answering your questions.
Valerian, scientifically known as Valeriana Officinalis, is a perennial plant that grows in Europe, Asia and North America. It blooms in summer, has white, pink or purple flowers, but for therapeutic purposes only the root of the plant is used.
Valerian has been used since ancient Greece and 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.
Scientists believe that the therapeutic effects of valerian are due to the content of gamma-amniobutyric acid (GABA), a central inhibitory neurotransmitter. Low GABA levels are associated with chronic stress, anxiety and sleep problems.
Valerian contains many compounds that can help relieve anxiety and insomnia, such as valerenic acid, isovaleric acid and various antioxidants such as hesperidin, which has a sedative effect.
What are the benefits of using valerian and is valerian safe?
Valerian extracts are especially popular for their therapeutic purposes, specifically to reduce insomnia. Here are the benefits of valerian root supplements.
It relieves the symptoms of insomnia
According to numerous studies, it is estimated that about 30% of the entire population suffers from insomnia.
Specifically, they experience difficulties when trying to fall asleep, often wake up during sleep and cannot enjoy a restful sleep.
People who regularly take valerian root supplements reportedly fall asleep faster and enjoy a long and restful sleep.
In a study of 27 participants with sleep disorders, taking 400mg had the following benefits: 24 people had improved sleep, and 12 described sleep as “perfect”.
Deep sleep is essential for the body because sleep plays a vital role in the formation of myelin cells, which help to “protect the brain circuits” so that we wake up rested and energetic.
A single dose of valerian has been shown to help a test group fall into a deep sleep state 37% faster. In addition, total deep sleep time increased after 14 days of continuous valerian consumption.
Eases insomnia
- Lack of sleep directly impacts quality of life, and sleeping pills can have various side effects, such as addiction or the inability to wake up early in the morning.
- Therefore, valerian is an effective and, at the same time, natural solution for treating insomnia.
- Research on the properties of valerian is ongoing, and scientists are trying to find out how valerian acts on the brain, inducing drowsiness. One thing is certain, however: valerian is particularly effective as a natural sleeping remedy.
Relieves anxiety
Valerian can reduce anxiety caused by stressful situations. In a study in which a group of healthy adults gave several tests with a high degree of difficulty, those who consumed valerian root said they felt more relaxed.
- Anxiety is a mental disorder that is increasingly common today, and is often caused by a hectic lifestyle, specific to the environment in which we live, but can also be triggered by a deep trauma.
- Anxiety deeply affects the patient’s life, sometimes preventing him from carrying out his normal routine, and can be treated by cognitive behavioural therapy and drug treatment based on anxiolytics and antidepressants.
- Many experts in the field claim that valerian root can have beneficial effects in this regard. It can reduce physical anxiety symptoms due to increased levels of GABA in the brain.
- Several studies confirm that lemon balm can increase the beneficial effects of valerian root, which is why the two are used together for easing anxiety.
- It is a remedy for anxiety and has the ability to reduce its specific symptoms, valerian root is safe to use and has mild sedative properties and can be used to calm emotions in certain tense situations.
How to take valerian?
The amount and method of administration of valerian root depend on the desired effect. Thus, for sleep problems, a dose of between 200-900mg valerian extract, 30 minutes and up to two hours before bedtime.
Keep in mind that a larger amount is not always the best choice – doses higher than 900 milligrams have been associated with drowsiness in the morning.
You can take valerian tincture, valerian tablets or capsules, and even valerian tea.
For tea, you need 2-3 grams of dried valerian root which you then leave to infuse in hot water for 10-15 minutes.
Valerian is more effective if consumed consistently for at least two weeks. You shouldn’t take valerian if you plan to drive, operate heavy machinery, or do other activities that require a high level of attention. This is because valerian can make you drowsy.
To relieve anxiety symptoms, you can take a lower dose of 120-200mg extract up to 2 times a day, preferably after a meal. If you take higher doses, drowsiness may occur.
READ ALSO: How to Take Valerian for Sleep & Anxiety: The Definitive Guide
Is valerian safe? Valerian contraindications
Valerian isn’t addictive if administered correctly. It’s a safe herbal supplement that causes no withdrawal symptoms if treatment is discounted.
If you are taking any medication, talk to your doctor before you start using a valerian supplement.
Valerian may interact with some sedatives, narcotics, antidepressants and anticonvulsants. Extreme caution should be used when combining valerian with any medications that have sedative effects.
Even if the side effects are not very common, in some cases, the use of valerian above the allowed limits can cause:
- Headaches
- Stomach aches
- Dizziness
- Even insomnia
If you have liver disease or other serious medical conditions, please always talk to your GP before you start taking valerian. In addition, valerian isn’t recommended for pregnant women or children under three years of age.