Valerian Root Health Benefits for Mental Wellness and Sleep

Valerian root is among the most popular herbal supplements sold today. Known scientifically as Valeriana officinalis, the roots of this plant contain numerous phytochemicals and nutrients.

The benefits of Valerian root are typically associated with improved mood and sleep.

The most common use of this herb in supplement form is as an over-the-counter sleep aid, able to relieve insomnia without the side effects and dependency of prescription sleeping pills.

Valerian root can be prepared as an herbal tea and consumed prior to going to bed to ensure a good quality of sleep so the user wakes feeling refreshed the following morning. Valerian benefits can also be useful in controlling anxiety and stress throughout the day and in uplifting mood.

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

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Valerian Root Benefits

The benefits of Valerian root are attributed to the phytochemicals found within the roots of this plant.

Phytochemicals are a class of substances that give plants their bright colors and aromas.

Phytochemicals are defined as active compounds derived from plant matter that are not essential to nutrition, but enhance optimal health. They may help reduce the risk for certain conditions such as heart disease and cancer.

Understanding the components of Valerian root and how they work is one of the best ways to learn about the benefits of this herbal remedy.

Valerian is characterized as having mild tranquilizing effects, useful in treating not only sleep disorders and insomnia, but also anxiety and nervousness. These effects may be attributable to Valerenic acid which is a sesquiterpenoid constituent found within essential oils derived from the Valerian plant.

Valerenic acid is believed to stimulate GABA receptors to cause a sedative effect. Increased GABA activity is associated with feelings of calm and relaxation, and also helps to inhibit central nervous system activity to prepare for the onset of sleep.

Other studies have looked at the effects of Valerenic acid on serotonin receptors. It was found to be an agonist for 5HT(5A) receptors, located in the part of the brain that regulates the sleep-wake cycle. Serotonin is the neurotransmitter we associate most closely with feelings of joy, satisfaction and well-being.

When serotonin levels are increased, it makes us feel happy, relaxed and can also make it easier to fall asleep. Research continues to examine the mechanisms of action for Valerenic acid and how they relate to reported Valerian Root benefits.

Additional Health-Boosting Effects

In addition to the active phytochemicals found within this plant, there is a high
nutrient content in the roots as well as the stems and leaves of Valerian. The following is a short list of some of the nutrients found in Valerian root:

• Calcium
• Choline
• Essential fatty acids
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Vitamins B1, B2, B3, and C

These nutrients can contribute to improved health across a wide spectrum of measures. As a source of vitamin C, Valerian may be able to improve collagen synthesis of collagen, which not only keeps our bones strong, but helps to heal wounds and maintain the strength of blood vessel walls.

Vitamin C also strengthens the immune system, providing antioxidants that destroy free radicals (free radicals cause cellular damage), and helps the body absorb iron.

Vitamin B1 (thiamine) enhances circulation, metabolism of carbohydrates, and aids in digestion and blood cell formation. The vitamin is also known to enhance brain function and cognitive abilities, further supporting other benefits of Valerian root.

Vitamin B2 (riboflavin) is vital for the formation of red blood cells as well as production of antibodies in the blood. It is important in cellular growth and respiration functions. Vitamin B2 is beneficial for eye health, reduces eye fatigue, and can help reduce the risk of cataracts.

Vitamin B3 (niacin, niacinamide, or nicotinic acid) is also needed for optimal circulation. It’s good for your skin too. Vitamin B3 aids nervous system functions and the metabolism of fats, proteins, and carbohydrates.

Valerian root is also a source of potassium and magnesium. These are two minerals involved in protein synthesis and nerve transmission, muscle contractions, and maintaining fluid balances in the body.

Phosphorus is found in every cell in the body, responsible for helping the body maintain the acid-base balance and energy transfer in cellular mechanisms and functions.

Calcium, perhaps one of the most well-known minerals, is responsible for bone growth, but is also important in muscle contraction and relaxation, maintaining blood pressure, and gives your blood the ability to clot.

Iron, zinc, selenium, and manganese are known as trace minerals, found in very small quantities in Valerian root extract. Trace minerals are boosted in capacity based on daily diet.

Iron is responsible for the formation of hemoglobin and utilization of energy in the body. Zinc is involved in creating or synthesizing proteins, genetic materials, wound healing, fetal development, and more.

Selenium helps protect the body against oxidation, or damage caused by free radicals. Manganese partners with enzymes to promote and facilitate a number of cellular processes in the body.

Based on the nutrients found in Valerian root, this herb provides a variety of health benefits that go beyond improving sleep and reducing anxiety.

Common uses of Valerian Root

Valerian root acts as a mild sedative that relaxes the body and enhances sleep. It’s also taken to reduce anxiety and fatigue, and has been used by those diagnosed with irritable bowel syndrome to reduce symptoms. Valerian root is believed beneficial in lowering high blood pressure, improving circulation and in reducing the severity of abdominal muscle cramps.

Several studies have shown that Valerian promotes enhanced quality of sleep and longer sleep periods, as well as reducing the number of times a person wakes during the night. These Valerian root benefits can take at least one month to be noticeable. Combined with hops flower, the effects of Valerian root are noticeable in a shorter period of time.

Is Valerian Root Dangerous?

When taken as directed and when used short-term,Valerian root side effects are rare. Long-term use of valerian root may cause headaches and a sense of restlessness or sleeplessness, the opposite effect of what most people take for the supplement for. Overdose is not considered a serious risk, but high dosages may increase the likeliness of adverse effects.

Talk to your doctor if you are taking prescription medications for any medical condition, as Valerian may initiate lack of efficacy or even negative interactions with prescription or other over-the-counter medicines.

While Valerian root benefits can be enhanced when combined with certain herbal supplements, certain other herbs should be avoided. Speak to your doctor to get a full list of contraindications for Valerian root as a remedy for anxiety and sleep disorders.

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