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Root Out Anxiety with Valerian

Parts used and where grown
Although valerian grows wild all over Europe, most of the valerian used for medicinal extracts is cultivated. The root is used in herbal medicine preparations.

Historical or traditional use (may or may not be supported by scientific studies)
The Greek physician Dioscorides reportedly recommended valerian for a host of medical issues, including digestive problems, nausea, liver problems, and even urinary tract disorders. Use of valerian for insomnia and nervous conditions has been common for many centuries. By the 18th century, it was an accepted sedative and was also used for nervous disorders associated with a restless digestive tract.

Active constituents
Valerian root contains volatile oils that appear to contribute to the herb’s sedating properties. Central nervous system sedation is regulated by receptors in the brain known as GABA-A receptors. According to test tube studies, valerian may weakly bind to these receptors to exert a sedating action. This might explain why valerian may help some people deal with stress more effectively.

Double-blind trials have found that valerian is an effective treatment for people with mild to moderately severe insomnia. Generally, valerian makes sleep more restful as well as making the transition to sleep easier, but does not tend to increase total time slept, according to these studies. Two trials have also found that a combination with lemon balm is effective in improving quality of sleep and in treating insomnia.

How much is usually taken?
For insomnia, some doctors suggest 300–500 mg of a concentrated valerian root herbal extract (standardized to at least 0.5% volatile oils) in capsules or tablets 30 to 60 minutes before bedtime. Non-standardized dried root products, 1.5 to 2 grams 30 to 60 minutes before bedtime, may also be used. As an alcohol-based tincture, 5 ml can be taken before bedtime. Combination products with lemon balm, hops, passion flower, and scullcap can also be used.

Are there any side effects or interactions?
Research suggests that valerian does not impair one’s ability to drive or operate machinery. There is one case reported of a man experiencing severe cardiac symptoms that may have been due to withdrawing from valerian. This man abruptly discontinued taking valerian, after having used 5–20 times the recommended amount “for many years.” However, when taken at recommended amounts, valerian supplementation does not lead to addiction or dependence. Valerian does not appear to impair reaction time, alertness, or concentration the morning after use. There are no known reasons to avoid valerian during pregnancy or breast-feeding.

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