The root of the valerian plant is used to help promote sleep, ease anxiety and stress and treat headaches and upset stomach. Valerian root can be made into a tea, powder, extract or compress, and it is either ingested or added to bath water. As with any herbal remedy it is always best to check with a physician, as some herbs are toxic in certain doses and herbs can interact negatively with other medications.
Insomnia
The most common use of valerian is to help promote sleep. Herbs such as valerian are not regulated by the Food and Drug Administration, which means the concentration and safety of valerian products can vary greatly. While more research is needed, taking 400 to 600 mg before bed may help you fall asleep faster, notes the Office of Dietary Supplements. Taking too much valerian can cause daytime sleepiness; since valerian contains chemicals that have a sedative effect, it should not be mixed with alcohol or other sedative medications.
Headache
There has not been enough research to determine if valerian is effective at managing headaches. However, when used for just four to six weeks, it does appear to be generally safe, notes the National Center for Complementary and Alternative Medicine. Valerian's safety for long-term use has not been fully studied. While some may experience relief from headaches or migraines when using valerian, others can develop headaches as a side effect.
Anxiety
How valerian causes a sedative effect is not well understood. It may be that chemicals in the root increase the amount of a compound called gamma-aminobutyric acid in the brain, which is known to calm the nervous system. However, it is usually necessary to take it for a few weeks before noticing effects. According to the University of Maryland Medical Center, taking even the recommended dose can have the opposite effect in some patients, causing restlessness and anxiety. In addition, children and pregnant or nursing women should not take valerian unless under medical supervision.
Solution
If you have concerns about ingesting valerian, it can also be added to bath water to help calm the body right before going to bed. If you do take the herb, it is best to avoid stopping use abruptly, especially if taking high doses. The American Academy of Family Physicians cites a case report showing that some patients who've taken high doses long-term may experience withdrawal symptoms when stopping too suddenly. Sensitivity to valerian can vary, and while some may experience withdrawal symptoms after ceasing to take even small amounts, others who stop may have no symptoms after heavier use. Withdrawal symptoms can include nervousness, headaches, upset stomach and fatigue. To prevent withdrawal, slowly decrease the amount you take over a period of days or weeks, until you stop completely. If symptoms are severe, talk to a health care provider about how to stop taking valerian safely.
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