Valerian Dosage Guidelines for Sleep, Anxiety and Pain

Many persons with anxiety, depression, excess nervous energy, or chronic insomnia have heard about the benefits of Valerian root.

This herbal supplement is sometimes known as “nature’s tranquilizer”, causing users to feel calm and at ease.

How does this plant extract work and is it safe?

The effects of Valerian supplements are the result of interactions with the GABA neurotransmitter system in the brain. But unlike many anti-anxiety drugs and supplements that stimulate GABA receptors, this herb is believed to be safe even when used for long periods of time.

What is the best Valerian dosage and how should it be used to avoid side effects?

Valerian Root

Herbal Supplement

Calmness

Mood

Sleep Onset

How It Works:

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Dosage:

Between 300 - 900 mg per day

Safety:

Rated Likely Safe

Top Valerian Root Products* ❯

View User Ratings* ❯

What is Valerian?

Valerian is the name of the plant from which the dietary supplement is derived.

Native to Europe and Asia and naturalized throughout North America, valerian is a tall and vigorous wild grassland plant that flourishes in roadside ditches, pastures and along the edges of forested areas.

It grows up to 5 feet tall with lush, fern-like dark green foliage. In the summer, the plant displays an abundance of highly fragrant white and pink flowers.

An essential oil derived from the sweetly scented flowers became integral ingredient in perfumery as early as the 16th century. Valerian grows best in nutrient-dense, well-drained fertile soil with plenty of sunshine.

While the plant is valued as an attractive addition to the landscape and the floral scent appreciated, it is the root of the valerian plant that contains powerful medicinal properties. The root is harvested when the plant is two years old or more, then scrubbed clean and dried in the sun.

The potency of valerian root varies greatly dependent on the fertility of the soil in which it was grown as well as the amount of rain and sun available during the growing season.

Because of this discrepancy, historical healers were challenged to determine the correct valerian dosage. Today, dosages are easier to determine as standardized Valerian root extract products have emerge don the market with accurate measurements of active ingredients.

Dosage is dependent on the weight, age, gender and general health of the patient as well as the condition being treated.

Health Benefits of Valerian Root

For more than 2,000 years, valerian has played an important role in traditional natural medicine as a remedy for persons experiencing anxiety, depression, muscle spasms, migraine headaches, stomach cramps, erectile dysfunction, menstrual complaints and chronic insomnia.

Valerian earned new popularity a decade ago when a diverse array of clinical studies validated that valerian has benefits for persons suffering from memory loss, dementia, ADHD, Alzheimer’s disease, Parkinson’s disease and Huntington’s disease. However, it is now primarily recommended as a mild tranquilizer and sleep-enhancing agent.

Valerian has a proven beneficial effect in neutralizing excess mental anguish, fear, anxiety, depression, migraine headaches, muscles spasms, menstrual discomforts, stomach cramps, and erectile dysfunction. As a pain reliever, the herb is useful for treating headaches, arthritis, and sore muscles.

Unlike other sedative and anti-anxiety supplement or medications, valerian presents none of the adverse side effects such as a “hangover effect” many prescription medications produce upon waking. After taking valerian, a user will wake up rested and alert without the grogginess seen with some over-the-counter sleeping pills.

Today, valerian dosages are acknowledged as a mild sedative and tranquilizer with efficacy compared to benzodiazepine medications such as diazepam (Valium.) Evidence gathered through multiple clinical trials has shown that valerian effectively relieves chronic insomnia with long-term use and can reduce the symptoms commonly associated with anxiety and stress.

Valerian Dosage

Valerian root emits an unpleasant sour smell that humans generally do not favor, but cats seem to love. Valerian contains ingredients known as attractants similar to those found in catnip.

Although some people like the earthy taste, many people prefer the (odor-free) capsules to liquid remedies or teas made from the odorous dried root.

An average dose is 100 to 200mg of valerian extract standardized to contain 0.8 to 1.0% valerenic acid, a compound naturally occurring in the fibrous root.

Valerian contains many a wide-assortment of chemical constituents, including valepotriates, valeric acid, valerianic acid, and isovaleric acid. Before this plant experienced rigorous clinical test, it was thought that the most important chemical components of valerian were the valepotriates.

Today, scientists are still unsure exactly which ingredients are most important. Currently, valerianic acid is being scrutinized, but its role remains unclear.

NYU Medical Center Langone reviews the health benefits of and provides helpful valerian dosage recommendations for the sleep-promoting herbal extract. They advise that between 2 – 3 g of the dried herb be used for insomnia, 270 – 450 mg of aqueous valerian extract, or 600 mg of an ethanol extract which is sometimes called a tincture.

The recommendation is to take the supplement 30 to 60 minutes prior to a sleep event. For anti-anxiety effects, they say a similar or smaller dose can be used twice a day.

When adding an herbal supplement to your routine, always do so with the guidance of your health care provider. They can help you determine the appropriate valerian dosage that is best for you. Always tell your doctor of other supplements, over-the-counter or prescription medications you are taking to avoid possible adverse interactions.

Storage of Valerian

Hydroxyvalernenic acid, a product of decomposition of acetoxylerenic acid, occurs when the herb is stored at high temperatures or exposed to excessive humidity. Improper storage can cause the supplement to deteriorate and the essential oil can degrade quickly.

Always store valerian in a dark colored glass, airtight bottle or container. Light, moisture and heat contribute to the deterioration of valerian products. When not properly stored, valerian can lose as much as 50 percent of its potency in less than 6 months.

Commercially marketed preparations of valerian dosages, sold in the form of liquid, powder, dried root, tablet or capsule are available from heath food stores and online. Packaged valerian root extract is typically date stamped. When purchasing, be sure to check on the date to ensure freshness.

Rate This Article

(9 votes, average: 4.44 out of 5, rated)