The Institute for Optimum Nutrition
Common name: Heliotrope, Fragrant valerian, European valerian
Botanical name: Valeriana officinalis
© Steven Foster
Although valerian grows wild all over Europe, most of the valerian used for medicinal extracts is cultivated. The root is used in herbal medicine preparations.
Valerian has been used in connection with the following conditions (refer to the individual health concern for complete information):
| Science Ratings | Health Concerns |
|---|---|
 |
|
 |
Anxiety (in combination with passion flower) |
 |
|
| Reliable
and relatively consistent scientific data showing a substantial health benefit. Contradictory, insufficient, or preliminary studies
suggesting a health benefit or minimal health benefit. For an herb, supported by traditional use but minimal
or no scientific evidence. For a supplement, little scientific support and/or minimal health
benefit. |
|
The Greek physician Dioscorides reportedly recommended valerian for a host of medical issues, including digestive problems, nausea, liver problems, and even urinary tract disorders. Use of valerian for insomnia and nervous conditions has been common for many centuries. By the 18th century, it was an accepted sedative and was also used for nervous disorders associated with a restless digestive tract.
Valerian root contains many different constituents, including volatile oils that appear to contribute to the sedating properties of the herb. Central nervous system sedation is regulated by receptors in the brain known as GABA-A receptors. According to test tube studies, valerian may weakly bind to these receptors to exert a sedating action.1 This might explain why valerian may help some people deal with stress more effectively.2
Double-blind trials have found that valerian is an effective treatment for people with mild to moderately severe insomnia.3 4 Generally, valerian makes sleep more restful as well as making the transition to sleep easier, but does not tend to increase total time slept, according to these studies. Two trials have also found that a combination with lemon balm is effective in improving quality of sleep and in treating insomnia.5 6
For insomnia, some doctors suggest 300–500 mg of a concentrated valerian root herbal extract (standardized to at least 0.5% volatile oils) in capsules or tablets 30 to 60 minutes before bedtime.7 Non-standardized dried root products, 1.5 to 2 grams 30 to 60 minutes before bedtime, may also be used. As an alcohol-based tincture, 5 ml can be taken before bedtime. Combination products with lemon balm, hops, passion flower, and scullcap can also be used.
Research suggests that valerian does not impair one’s ability to drive or operate machinery.8 There is one case reported of a man experiencing severe cardiac symptoms that may have been due to withdrawing from valerian. This man abruptly discontinued taking valerian, after having used 5–20 times the recommended amount “for many years”.9 However, when taken at recommended amounts, valerian supplementation does not lead to addiction or dependence. In the case of an 18-year old college student who tried to kill herself by ingesting approximately 20,000 mg of valerian root (approximately 40–50 times the recommended amount), the only symptoms reported were fatigue, abdominal pain, and a mild tremor of the hands and feet.10 Valerian does not appear to impair reaction time, alertness, or concentration the morning after use.11 There are no known reasons to avoid valerian during pregnancy or breast-feeding.
At the time of writing, there were no well-known drug interactions with valerian.
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The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements or before making any changes in prescribed medications.
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