Valerian Root: Resource Guide

Valerian Root:

Benefits of your "calming" nutrient

What is Valerian Root?

Valerian root is an herbal supplement commonly used for its calming and sedative effects. It is derived from the Valeriana officinalis plant, which is native to Europe and parts of Asia. For centuries, it has been used as a remedy for insomnia, anxiety, and restlessness.

Valerian root is considered a natural alternative to pharmaceutical sleep aids and is often used in teas, capsules, and tinctures.

This article explores valerian root in more detail, including its benefits, how it works, potential drawbacks, dosage recommendations, and more.

Characteristics of Valerian Root

Valerian root contains several compounds that may help promote relaxation, including valerenic acid, isovaleric acid, and various antioxidants. These substances interact with gamma-aminobutyric acid (GABA) in the brain, which is a neurotransmitter that helps regulate nervous system activity and induce calmness.

Valerian root is thought to increase GABA availability in the brain, contributing to its potential sedative and anti-anxiety effects.

Unlike pharmaceutical sedatives, valerian root is generally considered non-habit-forming and may have fewer side effects when used appropriately. However, its effects can vary from person to person and should be monitored.

Valerian Root: Benefits And Uses

Insomnia and sleep quality

Valerian root has been widely studied as a natural remedy for insomnia. A systematic review of randomized, placebo-controlled trials found that it may improve sleep quality without the side effects of conventional sleep medications.
Shinjyo N, et al. (2020).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7195654/

Anxiety and stress reduction

Studies suggest valerian root may help reduce anxiety by modulating GABA levels in the brain. It has shown promise in reducing stress in both adults and children.
Müller SF, Klement S. (2006).
https://pubmed.ncbi.nlm.nih.gov/16889165/

Menopausal symptoms

Valerian root may reduce hot flashes and improve sleep quality in menopausal women. In a randomized clinical trial, women taking valerian experienced significant improvement in the severity and frequency of hot flashes.
aavoni S, et al. (2013).
https://pubmed.ncbi.nlm.nih.gov/24330426/

Obsessive-compulsive disorder (OCD)

Early evidence shows valerian may help reduce symptoms of OCD when taken consistently over time, likely due to its interaction with serotonin and GABA systems.
Pakseresht S, et al. (2011).
https://pubmed.ncbi.nlm.nih.gov/21851515/

Muscle relaxation and nervous tension

Valerian may aid in easing muscle spasms and nervous tension due to its muscle-relaxing properties. Though more human trials are needed, animal studies show promising results for muscle-relaxant effects.
Hattesohl M, et al. (2008).
https://pubmed.ncbi.nlm.nih.gov/18283249/

Where does valerian root come from?

Valerian root is harvested from the underground stems and roots (rhizomes) of the Valeriana officinalis plant. It is dried and processed into:

Herbal teas and infusions
Capsules and tablets
Liquid extracts or tinctures
Powdered root for custom formulations

While valerian is not a nutrient that needs to be consumed daily, it can be an effective occasional supplement for those needing help with sleep or stress.

References

Shinjyo N, et al. (2020). Valerian root in treating sleep problems and associated disorders – a systematic review and meta-analysis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7195654/

Müller SF, Klement S. (2006). A combination of valerian and lemon balm is effective in children with restlessness.
https://pubmed.ncbi.nlm.nih.gov/16889165/

Taavoni S, et al. (2013). Effect of valerian on hot flashes in menopausal women: A randomized, placebo-controlled clinical trial.
https://pubmed.ncbi.nlm.nih.gov/24330426/

Pakseresht S, et al. (2011). Effect of valerian extract on obsessive-compulsive disorder symptoms.
https://pubmed.ncbi.nlm.nih.gov/21851515/

Hattesohl M, et al. (2008). Extracts of valerian and hop increase open-field activity and induce anxiolytic-like behavior in rodents.
https://pubmed.ncbi.nlm.nih.gov/18283249/