Valerian supplements are derived from a perennial plant native to Europe but that has naturalized in North America. Valerian use dates back to ancient Greece and Rome. Supplements are derived from the roots, underground stems and horizontal stems, and are available as tea, extracts, capsules and tablets. Valerian is not regulated by the FDA in the U.S.
Uses
Valerian is usually recommended for insomnia or other sleep disorders. It has also been used to treat nervousness, headaches and heart palpitations. In World War II, valerian was taken to soothe the stress from air raids. Today, it is also used to calm gastrointestinal problems, epileptic seizures and attention deficit hyperactivity disorder.
Research
Many studies have been performed regarding valerian for sleep problems. In April 2000, "Sleep Medicine" published a review of studies examining the effectiveness of valerian on insomnia. The results were inconclusive. However, in December 2006, the "American Journal of Medicine" published results of another review that suggested valerian is beneficial for improving sleep without side effects. Phytomedicine published a study in December 2008 examining the mechanism of valerian. It discovered that valerian produces an anti-anxiety and anti-depressive effect that may account for improved sleeping. According to a study by the University of Pennsylvania School of Nursing published in March 2009, valerian improved symptoms of restless leg syndrome and improved daytime sleepiness. Because outcomes of studies have varied, the overall research remains inconclusive as to valerian's effectiveness.
Warnings
Concerns regarding the use of valerian include product consistency and regulatory issues. Because the herb is categorized under food and not drugs, it does not require evaluation by the FDA. In addition, the supplement is rarely tested for consistency, so the composition of manufacturing lots may vary. Other than common side effects of headaches, dizziness and gastrointestinal problems, valerian does not appear to have major adverse effects or drug interactions. Pregnant and nursing women and children under the age of 3 should not use valerian unless their doctor says it is safe for them. Due to the possible sedating effects of valerian, use caution when taking alcohol or barbiturates.
Dosage
Effective valerian dosage has not been scientifically determined. Recommended dosage for insomnia is usually between 300 and 900 mg per day, taken in the evening. The dose can be adjusted depending upon the body's response. For restless leg syndrome, studies show that 800 mg for eight weeks leads to improvement.
References
- National Institutes of Health: Dietary Supplement Fact Sheet: Valerian
- Sleep Medicine: Valerian for Insomnia: A Systematic Review of Randomized Clinical Trials
- American Journal of Medicine: Valerian for Sleep: A Systematic Review and Meta-Analysis
- Alternative Therapies in Health and Medicine: Does Valerian Improve Sleepiness and Symptom Severity in People with Restless Legs Syndrome?
- Phytomedicine: Extracts of Valeriana Officinalis L. s.l. Show Anxiolytic and Antidepressant Effects but Neither Sedative nor Myorelaxant Properties
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