Caffeine and valerian are considered to have opposite effects on energy levels and brain function. Caffeine acts as a central nervous system stimulant by inhibiting the fatigue-inducing functions of a brain chemical called adenosine. Comparatively, valerian supplements often create sensations of sleepiness and calm in the body by increasing the effectiveness of adenosine neurotransmitters. As a result, your dosage of valerian may negate the effects of caffeine and vice versa.
Valerian
Valerian root is a relatively safe herb that may reduce the symptoms of insomnia, according to the University of Maryland Medical Center. In addition to its effects on adenosine, valerian also increases the quantity of GABA, a brain chemical that reduces anxiety by regulating different nerve cells. Valerian is sometimes used as a natural alternative to sleep medications and may provide the benefits of a sleeping aid when taken consistently.
Recommended Dosage
Valerian teas are generally made by steeping 1 teaspoon of dried valerian root per cup of boiling water. Dried powdered extract is typically consumed in doses of 250 to 600 milligrams a day, while tinctures and fluid extracts can range between 2 and 6 milliliters a day, depending on the level of dilution. Due to its sharp odor, valerian is often combined with other calming herbs such as hops, lemon balm, skullcap and passionflower. According to the Mayo Clinic, caffeine is generally considered safe for most individuals when taken in doses of 200 to 300 milligrams — roughly two to three cups of coffee — a day. Consuming caffeine in excess of 500 milligrams can lead to a number of unpleasant symptoms, including muscle tremors, irritability, upset stomach, anxiousness, restlessness and increased heart rate.
Valerian and Caffeine
Studies cited by the “Biochemical Pharmacology” journal linked the intake of valerian to altered adenosine receptor performance in the brain. As caffeine enters your brain via the digestive system, your central and sympathetic nervous systems become stimulated and neurons begin firing at an accelerated rate. Comparatively, valerian plays a calming effect that may diminish some of the jitteriness and energy that you receive from a caffeine boost. Despite its reverse effects in the brain, valerian may only contradict a few of caffeine’s effects and is not considered a viable treatment for excess caffeine intake.
Safety Concerns
Since caffeine can remain in the blood for several hours, avoid consuming close to bedtime to reduce any negative impact on your sleep cycle. Alternatively, valerian should generally be taken one to two hours before bedtime or up to three times during the course of the day, with your last dose near bedtime. Unlike caffeine, valerian may require consecutive weeks of regular consumption to receive its sleep effects. Talk to your doctor before adding either caffeine or valerian to your diet.
References
- "MayoClinic.com"; Caffeine: How Much Is Too Much?; March 2011
- "University of Maryland Medical Center"; Valerian; Steven D. Ehrlich, NMD; February 2009
- "Biochemical Pharmacology"; Interaction Of Valerian Extracts Of Different Polarity With Adenosine Receptors: Identification Of Isovaltrate As An Inverse Agonist At A1 Receptors; S.K. Lacher; January 2009
- "American Journal of Physiology"; Central Nervous System Effects Of Caffeine And Adenosine On Fatigue; J.M. Davis; February 2003
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