Valerian, also known as valerian officinalisis a flowering plant native to Europe and Asia.
The root of the plant has long been used as an herbal remedy to treat insomnia.
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The use of valerian root dates back to the Greek and Roman empires and was noted by Hippocrates to treat headaches, nervousness, tremors, and heart palpitations.
Valerian contains a substance known as valerenic acid which is thought to affect gamma-aminobutyric acid (GABA) receptors in the brain.
One of the purposes of GABA is believed to be to control fear or anxiety that is experienced when nerve cells are overexcited. In doing so, valerian can act as a mild sedative and anxiolytic (drug that reduces anxiety).
How valerian is consumed
Valerian is available in teas, extracts, tinctures, capsules, tablets and essential oils. Valerian extract and essential oils are also used as flavorings in foods and beverages.
Health benefits of valerian
Alternative practitioners believe that valerian root can treat a variety of health conditions, including insomnia, anxiety, headaches, digestive problems, menopausal symptoms, and muscle pain and fatigue after exercise.
The evidence supporting these claims is generally mixed.
Here’s a look at some of the more common uses for valerian root:
Insomnia
Valerian root is probably best known as a remedy for insomnia.
Despite its popularity with consumers, there is little evidence that it can promote sleep or improve sleep quality.
A 2015 study published in Sleep Medicine Reviews concluded that valerian root (or similar «calming» herbs like chamomile or kava) had no discernible impact on sleep in 1,602 adults with insomnia.
Anxiety
Valerian root is touted by some as a safe, natural alternative to prescription anxiety medications, especially those like Xanax (alprazolam), Klonopin (clonazepam), Valium (diazepam), and Ativan (lorazepam) that act on GABA receptors .
There is some evidence although weakto support these claims.
Hot flushes
Valerian root may be helpful in minimizing hot flashes that often affect women during menopause. The exact mechanism of action is unknown, as valerian does not appear to directly influence hormone levels.
A 2013 study from Iran involving 68 menopausal women reported that valerian capsules, when taken three times daily in doses of 225 milligrams for eight weeks, reduced the severity and frequency of hot flashes compared to a placebo.
Possible Side Effects of Valerian
Most clinical studies have shown that valerian root is well tolerated and safe for short-term use.
Side effects, if any, they tend to be mild and can include headache, dizziness, itching, upset stomach, dry mouth, vivid dreams, and daytime sleepiness.
Although rare, liver damage is known to occur, usually in response to excessive use of valerian supplements or «wild brewed» dried roots.
It is not known whether the cause of the liver damage was due to the valerian itself or to contaminants in the product.
To avoid injury, tell your doctor if you intend to use valerian root medicinally.
Ideally, you should have your liver enzymes checked regularly to make sure your liver stays healthy and functioning.
Stop using valerian and call your doctor right away if you have signs of liver failure, such as persistent fatigue, nausea, vomiting, dark urine, clay-colored stools, or jaundice (yellowing of the eyes or skin).
Valerian can cause excessive sleepiness when combined with alcohol, sedatives, some antidepressants, over-the-counter sleeping pills, or cold and flu remedies that contain codeine, diphenhydramine, or doxylamine.
Due to a lack of safety research, valerian It should not be used in children, pregnant women or nursing mothers.
It should also be used with extreme caution in heavy drinkers or people with liver disease.
Drug interactions
Dosage and preparation
There is no set dose for valerian root or valerian root extracts.
Most valerian capsules and tablets are formulated in dosages ranging from 300 to 600 milligrams and are considered safe within this range.
The effects of valerian root are said to They are noticeable in an hour or two. It is usually best to take a dose 30 minutes to two hours before bedtime.
valerian tea
To make valerian tea, add 2 to 3 grams of dried valerian root (about 1 to 2 teaspoons) to a cup of hot water and steep for 10 to 15 minutes.
Valerian tinctures and extracts can vary in concentration; As a general rule, never exceed the dosage recommended on the product label.
Valerian essential oil
Valerian essential oil is mainly used for aromatherapy Y it is not intended for internal use.
Even food grade essential oils used for flavoring should never be taken orally.