Valerian is an herbal medicine made from the roots and rhizomes (underground stems) of the Valeriana officinalis plant. It has been used since the time of ancient Greece and Rome for many health conditions including anxiety and insomnia. In Europe, valerian is a component in several sleep aid medications. In some studies, valerian has been found to be as effective as some prescription sleep aids and anxiety medications.
About the Valerian Herb
Valerian is a perennial that grows in Europe and Asia and has been naturalized in North America. While there are over 250 species of the valerian species, it is the Valeriana officinalis plant that is most widely used in herbal medications. Valerian has a long history of being used as a cure for anxiety and insomnia. In the 16th century, Europeans used this herb for anxiety and sleep disorders and during World War II doctors prescribed it to soldiers who experienced shell shock. English colonists brought valerian over to North America to be used medicinally. Today, valerian is an over-the-counter drug found all over Europe and is prescribed regularly by doctors there. Valerian is also available over-the-counter in the U.S. as an herbal supplement. Valerian comes in capsule, tablet, tincture and tea form.
Valerian for the Treatment of Anxiety
Several studies have been done on the effects of valerian as a treatment for anxiety. While some have found valerian to be effective in treating anxiety, others have been inconclusive. According to Mark Stengler, ND, author of The Physician’s Healing Therapies, one such study found the combination of valerian and St. John’s wort had an equivalent effect on anxiety as the prescription antidepressant drug amitryptiline minus the side-effects of lethargy and dry mouth. Another study conducted in Germany found that valerian was as effective as the prescription drug oxazepam. Valerian has been compared to having the same effect as the prescription medication VALIUM® but without the side-effects of impaired mental function.
Researchers believe one of the active ingredients in valerian that helps to relax and calm the body is the flavanoid gamma aminobutyric acid (GABA), a compound which has a calming effect on the brain. It is also believed that valerian affects the levels of serotonin in the brain much like prescription antidepressants do. The normal dose of valerian for the treatment of anxiety is 50 to 100 milligrams, two to three times a day.
Valerian for the Treatment of Insomnia
Valerian is an effective sleep aid that helps to lull the body to sleep yet is generally safe to use and non-addictive. According to the Office of Dietary Supplements (ODS), it is believed one of the major components in valerian’s sedative effects is its volatile oils and its derivatives valepotriates, valeric acid and velerenic acid. These, along with GABA, all work to relax the body and brain for a restful sleep.
One study of 121 people with documented sleep problems who took either valerian supplements or a placebo found that after 28 days of use the people using valerian reported to have a decrease in insomnia as well as felt more rested and experienced less daytime fatigue than those taking the placebo. The 600 milligram dose of valerian was also well-tolerated by the participants. Another study found that the effects of using valerian as a sleep aid increased after two to four weeks of use, so people trying the herbal supplement may need to use it several weeks before feeling its full effects.
Stengler suggests taking a dose of 300 to 500 milligrams of valerian herbal supplements 30 to 60 minutes before bedtime to treat insomnia. In tincture form, 30 to 40 drops (0.5 to 1.0 mL) is recommended. Valerian tea may also be used for insomnia; however the taste can be offensive to some. Valerian can also be safely combined with passionflower, lemon balm or kava to increase its effectiveness as a sleep aid.
Valerian Side Effects
Valerian has been reported to be well tolerated by most of the participants in studies on the herb. In very few people, the herb can have the opposite effect and cause them to become stimulated instead of sleepy. In Chinese medicine, valerian is considered a “warming” herb so this may explain why some people react negatively to it. Stomach upset, nausea, headache and rapid heartbeat have all been reported as side-effects of using valerian.
Because valerian has a sedative and antidepressant effect, people talking any type of prescription sleep aid or antidepressant shouldn’t use this herb unless prescribed by a doctor. People drinking alcohol or taking any type of recreational drugs should not use valerian. Women who are pregnant or nursing or young children should also not use valerian. As with any herbal medication, always talk to a doctor first before trying valerian.
Valerian has been used successfully for centuries as a sleep aid and medication for anxiety and is still prescribed today by doctors all over the world. It is safe to use, has few side-effects and is non-addictive as compared to prescription sleep aids. For people looking for an effective non-prescription medication for anxiety or insomnia, valerian may be the perfect herbal choice.
Sources:
American Cancer Society “Valerian” Retrieved June 23, 2010.
The Physician’s Healing Therapies by Mark Stengler, ND
Prentice Hall Press, 2001 & 2010 pages 456-458.
Office of Dietary Supplements “Dietary Supplement Fact Sheet – Valerian” Retrieved June 23, 2010.
Deanna Lynn Sletten - Deanna Lynn Sletten has been a freelance writer for newspapers, regional magazines and websites for 20 years. She specializes in the ...
