Also called heliotrope, valerian is a wild herb that grows primarily in Europe and is used in medicinal preparations for the properties contained in its roots. Valerian is one of the most commonly recommended herbs for inducing sleep and treating insomnia. Before you begin taking valerian, discuss the health risks and correct dosage with your doctor.
History
Since the times of ancient Greece, valerian has been used to treat a range of health problems, including gastrointestinal complains, urinary tract problems and liver issues, according to the University of Michigan Health System. Valerian was also used as a sedative to treat sleep disorders, anxiety and nervousness. The Commission E in Germany approved valerian as a sleeping aid in 1985, according to the University of Pittsburgh Medical Center.
Benefits
Valerian is mainly recommended for treating insomnia, but you might also take the herb to ease stress, anxiety, pain and nervous stomach. For inducing sleep, take 250 to 600mg of valerian dry powdered extract or ½ to 1 tsp. of the fluid extract about one or two hours before bedtime, according to the University of Maryland Medical Center. Alternatively, take 1 to 1 ½ tsp. of an alcohol-based valerian tincture before bed. If you take a non-standardized dried valerian root supplement, use a dosage of 1 ½ to 2g taken 30 minutes to one hour before bed, according to the University of Michigan Health System. Consult your doctor about the right dosage before taking valerian.
Function
Valerian root contains several constituents that create its sedative effects. The volatile oils and iridoids called valepotriates contained in valerian root appear to affect certain brain receptors that are responsible for sedation of your central nervous system. These are called gamma-aminobutyric acid, or GABA, receptors. The valerenic acid created from metabolism of valerian in the body seems to concentrate GABA in the brain, which suppresses nervous-system activity, according to the Memorial Sloan-Kettering Cancer Center.
Scientific Evidence
Medical studies performed on valerian’s effects on sleep have yielded somewhat conflicting results, but much of the evidence has been positive. For example, a 28-day double-blind clinical trial found that taking 600mg of valerian about one hour before bedtime helped treat insomnia in 66 percent of the participants, according to the University of Pittsburgh Medical Center. Conducted in Germany in 1996, the study discovered that those who took valerian experienced the most benefits toward the end of the trial. Another double-blind clinical trial published in Pharmacology Biochemistry and Behavior in 1982 found that taking a liquid extract of valerian helped improve sleep quality, according to the University of Michigan Health System. A 1985 double-blind trial published in Planta Medica discovered that taking valerian extract helped people with mild to severe insomnia fall asleep faster. Two double-blind studies of people with insomnia found that taking 600mg of valerian extract at bedtime was just as effective as taking 10mg of the conventional medication oxazepam. The studies were published in the European Journal of Medical Research in 2003 and a German medical journal in 2000.
Dangers
Valerian can cause you to have headaches, heart palpitations and drowsiness. You might not be able to drive or operate machinery while taking valerian due to a decrease in alertness. If you take valerian at night before bed, the herb shouldn’t impair your ability to drive in the morning, however. If you take valerian for a long period of time, the herb could potentially cause liver damage. A case reported in the Journal of Clinical Gastroenterology in 2008 involved a woman who experienced hepatoxicity after long-term use of valerian, says the Memorial Sloan-Kettering Cancer Center. Valerian might interfere with certain medications as well. Valerian can interact with anesthesia used for surgery, barbiturates, benzodiazepines and haloperidol.
