Why Valerian Root can Improve Anxiety & Promote Calm

For centuries, it has been known that it is the pungent oil of the Valerian root which possesses qualities conducive for relaxation.

In the second century AD, Galen the Greek physician highlighted its medicinal properties. Not only did he recommend Valerian root as a treatment for insomnia but also for epilepsy.

Today, research continues into identifying the active compounds within Valerian extract and the mechanisms by which they cause their effects.

This herbal sedative is enjoyed by users who want to feel a deep sense of calm, reduce anxious thoughts, and quiet their mind so they can fall asleep.

What do we know about how Valerian works and what is the best way to use this plant?

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

Modern science has produced a plethora of studies relating to the effects of Valerian root, but the results are still considered inconclusive.

In some instances, research studies may contradict each other due to poor design. Current research does suggest however that Valerian is likely to be more effective when taken with other preparations.

Although the supplement is noted to have effects when taken in isolation, these tend to develop over time. When taken with supplements such as hops, the effects may be synergistic and more immediate.

The herb is registered with the MHRA (Medicines and Healthcare products Regulatory Agency). This certification assures buyers that the product has been made to good quality standards.

Valerian, Valerenic Acid and GABA

One component relating to possible sedative effects within Valerian oil has been identified. Valerenic Acid is observed to cause a sedative reaction in animals. This acid, which is contained in Valerian root, is thought to inhibit an enzyme which destroys the inhibitory neurotransmitter, GABA.

GABA (gamma aminobutyric acid) is possibly also influenced indirectly by the oil of Valerian as it may cause it to be released from the brain. The oil may also blocks GABA from being absorbed back into nerve cells. This duel action has yet to be investigated further. However, there is general agreement that Valerian oil has the ability to influence GABA in a variety of direct or indirect ways.

Historical Evidence

Historically, the root is said to assist numerous ailments and afflictions. In particular it is recommended for aiding the effects of:

• Mild anxiety
• Chronic Fatigue Syndrome
• Depression
• Hot flashes/flushes
• Menstrual Cramps
• Stomach Ache
• Mild Tremors
• Insomnia

The abundance of positive online reviews on Valerian root is a demonstration that this herb is found by many to be beneficial. However until science finds a way to prove why and how it works, Valerian remains unvalidated in medicine.

Formulations and Dosage

In contemporary medicine, Valerian is widely available in many different forms. It is claimed that there are over 80 over the counter preparations currently available containing extracts of the plant.

Suggested dosage rates and frequencies are inconsistent. There is little doubt that when utilizing Valerian as a sleep aid, the effects are not instantaneous. Most advice suggests to take the supplement between half and two hours prior to bed-time.

The amounts to be taken vary, although usually between 400 mg and 900 mg are suggested when taking Valerian root powder in tablet or capsule form as a sleep aid.

Daytime dosage rates also vary. Most people who use Valerian in this capacity are taking it to reduce the effects of mild anxiety. The standard guidance is usually to take between 400 mg once or twice a day. The dosage should be adjusted according to the effects on each individual.

Consideration should be given to taking Valerian extract if other herbal supplements are being utilized. As Valerian may have an increased synergistic effect, the product may induce daytime drowsiness under such conditions.

Advice regarding duration of taking the supplement again appear to conflict. One research study revealed that taking Valerian on its own has few effects unless consumed over time (at least one month).

However, contemporary medical advice suggests that Valerian should not be taken for long durations of time. In some instances, it is suggested that consumption of Valerian should not cease immediately, instead being slowly withdrawn.

Toxicity, Overdosing and Reactions

Most of the evidence relating to adverse effects of Valerian root is anecdotal. Research has shown there to be very few recorded side effects. Commonly reported problems relate mainly to taking large doses. This is said to result in stomach ache, apathy, mental dullness and possibly drowsiness.

For this reason, it is recommended that Valerian should be avoided if taking other medications which are suspected of inducing soporific effects.

Other reported issues concern waking with a condition similar to that of a hangover if large amounts of Valerian have been consumed the previous day. Rarely has the product been known to result in allergic reactions.

Due to the fact the effects of Valerian root have never been tested on women who are pregnant or breastfeeding, the standard precaution is to cease taking the supplement during this time.

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