Valerian

Valerian (Valeriana officinalis), also known as common valerian, is a medicinal plant native to Europe and Asia. Since antiquity, valerian has been used as a sedative and sleep aid. The plant's roots are particularly rich in active compounds that are held responsible for its calming properties.

Traditional uses

In traditional medicine, valerian is used for a whole range of different purposes (1); the most common fields of treatment are:

  • sleep disorders (insomnia),
  • nervousness and restlessness,
  • stress and anxiety and
  • gastrointestinal complaints triggered by stress.

The relaxing effect of valerian made it a popular ingredient in tea blends and herbal preparations in folk medicine.

Active compounds and modern studies

The calming effect of valerian is attributed to a combination of its constituents:

  • Valerenic acids: Contributed to calming the central nervous system in studies (2).
  • Lignans: Can have anxiolytic properties (3,4).
  • Flavonoids and essential oils: could enhance the calming effect (5,6).

Studies suggest that valerian could promote the activity of gamma-aminobutyric acid (GABA), a calming neurotransmitter, in the brain (7). This explains the sleep-promoting effect (8,9). However, it is important to note that many of the studies conducted were animal experiments, and the results therefore cannot readily be transferred to humans. Furthermore, far more research is necessary before conclusive statements can be made

Uses and dosage

Valerian is usually taken in the following forms:

  • Tea: 2–3 grams of dried valerian root per cup, 30 minutes before bedtime.
  • Tablets or capsules: 300–600 mg of valerian root extract daily.
  • Tinctures: 20–30 drops, 2–3 times daily.

The effect usually sets in after one to two weeks of regular intake. It is recommended not to take valerian continuously for longer than four to six weeks, unless otherwise discussed with a physician.

Risks and side effects

Valerian is generally considered safe but can, in rare cases, cause side effects such as:

  • headaches,
  • dizziness,
  • gastrointestinal complaints, or
  • allergic skin reactions.

Pregnant and breastfeeding women as well as children should use valerian only after consulting a physician. In addition, valerian can intensify the effects of sedatives and alcohol.

Conclusion

Valerian is a well-established herbal remedy for promoting relaxation and sleep. Although research partially confirms its effectiveness for sleep disorders, individual differences in its effects can occur. As a gentle alternative to synthetic sedatives, valerian is a safe choice for many people but should be used responsibly.

Sources:

  1. NIH - NationalInstitues of Healthoffice of dietary Supplements, Valerian Fact Sheet (2013), https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
  2. Jung HY, Yoo DY, Nam SM, Kim JW, Choi JH, Yoo M, Lee S, Yoon YS, Hwang IK. Valerenic Acid Protects Against Physical and Psychological Stress by Reducing the Turnover of Serotonin and Norepinephrine in Mouse Hippocampus-Amygdala Region. J Med Food. 2015 Dec;18(12):1333-9. doi: 10.1089/jmf.2014.3412. Epub 2015 Jul 15. PMID: 26177123; PMCID: PMC4685497.
  3. Chen, W. W., He, R. R., Li, Y. F., Li, S. B., Tsoi, B., & Kurihara, H. (2011). Pharmacological studies on the anxiolytic effect of standardized Schisandra lignans extract on restraint-stressed mice. Phytomedicine : international journal of phytotherapy and phytopharmacology, 18(13), 1144–1147. https://doi.org/10.1016/j.phymed.2011.06.004
  4. Jiang, Tao & Fan, Xin & Wang, Chun Mei & Chen, Li & Sun, Jing & Sun, Wei & Chen, Jian & Li, He. (2014). Anti-Anxiety Effect of Schisandra chinensis Baill Lignans on Mice in Elevated Plus Maze Test. Applied Mechanics and Materials. 675. 1580-1583. 10.4028/www.scientific.net/AMM.675-677.1580.
  5. Jia, S., Hou, Y., Wang, D., & Zhao, X. (2023). Flavonoids for depression and anxiety: a systematic review and meta-analysis. Critical reviews in food science and nutrition, 63(27), 8839–8849. https://doi.org/10.1080/10408398.2022.2057914
  6. Tan L, Liao FF, Long LZ, Ma XC, Peng YX, Lu JM, Qu H, Fu CG. Essential oils for treating anxiety: a systematic review of randomized controlled trials and network meta-analysis. Front Public Health. 2023 Jun 1;11:1144404. doi: 10.3389/fpubh.2023.1144404. PMID: 37325306; PMCID: PMC10267315.
  7. Sahin K, Gencoglu H, Korkusuz AK, Orhan C, Aldatmaz İE, Erten F, Er B, Morde A, Padigaru M, Kilic E. Impact of a Novel Valerian Extract on Sleep Quality, Relaxation, and GABA/Serotonin Receptor Activity in a Murine Model. Antioxidants (Basel). 2024 May 27;13(6):657. doi: 10.3390/antiox13060657. PMID: 38929096; PMCID: PMC11200646.
  8. Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323. PMID: 33086877; PMCID: PMC7585905.
  9. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.