Valerian is a perennial herb whos root has been used for centuries to treat various ailments. The most common use of valerian root is to alleviate anxiety and improve sleep. Here’s a detailed overview of valerian herb:
Uses and Benefits
- Sleep Aid:
- Insomnia: Valerian is often used to treat insomnia and improve sleep quality. It is believed to enhance the function of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain, which has a calming effect.
- Sleep Quality: It may help reduce the time it takes to fall asleep and improve overall sleep quality without the side effects often associated with prescription sleep aids.
- Anxiety and Stress:
- Anxiolytic Effects: Valerian is thought to reduce anxiety by increasing GABA levels in the brain, similar to the way anti-anxiety medications work.
- Stress Reduction: It can also help mitigate the physical symptoms of stress, promoting a sense of calm and relaxation.
- Other Potential Benefits:
- Menstrual Cramps: Some studies suggest that valerian can help alleviate menstrual cramps due to its muscle relaxant properties.
- Muscle Relaxation: It may help in relaxing muscles and easing tension.
How to Use Valerian
- Forms:
- Capsules and Tablets: Standardized valerian supplements are available in capsule or tablet form.
- Tinctures and Extracts: These liquid forms can be taken directly or added to water or juice.
- Teas: Valerian root can be steeped in hot water to make a calming tea.
- Dried Root: The dried root can be used in various herbal preparations.
- Dosage:
- For Sleep: Typically, 300-600 mg of valerian extract is taken 30 minutes to two hours before bedtime.
- For Anxiety: Smaller doses, around 150-300 mg, can be taken up to three times daily.
Precautions and Side Effects
- Mild Side Effects: Some users may experience headaches, dizziness, stomach upset, or vivid dreams.
- Drowsiness: Valerian can cause drowsiness, so it should not be taken before driving or operating heavy machinery.
- Interaction with Medications: Valerian can interact with certain medications, including sedatives, antidepressants, and anti-seizure drugs. It’s important to consult with a healthcare provider before starting valerian, especially if you are on any medications.
- Pregnancy and Breastfeeding: The safety of valerian during pregnancy and breastfeeding is not well established. It’s best to avoid it unless advised by a healthcare professional.
Mechanism of Action
Valerian is believed to work by increasing the amount of GABA available in the brain. GABA is an inhibitory neurotransmitter that helps calm the nervous system. Some of the active compounds in valerian, such as valerenic acid and valerenol, have been shown to interact with GABA receptors and inhibit the enzyme that breaks down GABA, leading to increased levels of GABA in the brain.
Summary
Valerian is a versatile herb primarily used for its calming effects, particularly in improving sleep and reducing anxiety. While generally considered safe, it’s important to use it appropriately and consult with a healthcare provider, especially if you have underlying health conditions or are taking other medications.