valerian

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valerian

 

 

What Is It?

Health Benefits

 

 

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For centuries, the tall perennial herb with pinkish flowers known as

valerian (Valeriana officinalis) has been enlisted to help restless

insomniacs get a sound night's sleep. Today this mild, nonaddictive

sedative is quite popular both as a sleep aid and as an anxiety

fighter, particularly in Germany, France, Belgium, and the United

Kingdom. And in recent years its popularity has grown enormously in

the United States as well.

 

This graceful plant grows wild in North America, Europe, and Asia.

Its underground stems and roots are harvested and dried to make

healing preparations.

 

Health Benefits

 

Although there has long been controversy over what makes valerian so

effective as a relaxant, it is increasingly accepted that this herb

does, in fact, work as the ancients once claimed it did. In addition

to promoting sound sleep, valerian has a reputation for easing

anxiety and relaxing tense muscles. It may also have a role to play

in relieving digestive conditions, such as diverticulosis and

irritable bowel syndrome.

 

Valerian added to bath water in the form of a very strong herbal tea

or as an essential oil is said to have a calming effect, although

specific scientific evidence is sparse.

 

Specifically, valerian may help to:

 

 

Improve sleep. In the brain, valerian is thought to bind to

receptors for a nerve chemical called GABA (gamma-aminobutyric

acid). By blocking some nerve impulses from reaching the brain, the

herb seems to shorten the amount of time it takes to fall asleep as

well as improve the quality of sleep that results. And, unlike some

of the more commonly prescribed sleep medications, valerian is not

addictive. Nor does it cause morning grogginess (when taken at

recommended doses), as some prescription drugs do.

Numerous studies of insomniacs have shown that those who take

valerian fall asleep faster than participants given a placebo. The

quality of sleep improves as well, according to several recent

studies. In one placebo-controlled trial of 27 people with insomnia,

Swedish researchers found that 89% of those who were given a

valerian preparation reported improved sleep, with 44% rating their

sleep as " perfect. "

 

Even more impressive results emerged from a well-designed 1996 trial

involving 121 insomnia sufferers. Among the benefits of valerian

root extract taken one hour before bedtime (2 tablets of 300 mg

each): significantly improved sleep quality, dream recall, and sense

of psychological well-being.

 

Valerian may also be useful for people without insomnia per se. In a

1983 trial that involved 128 healthy people, those assigned to take

a valerian root preparation were far more likely to fall asleep

faster than those given a placebo. The valerian group also tended to

stay asleep longer. Overall sleep quality improved significantly,

particularly in those who rated themselves as poor sleepers to start

with.

 

 

Reduce nervous tension, anxiety, and restlessness. German health

authorities endorse the use of valerian for restlessness and

sleeping disorders that are caused specifically by nervous

conditions. In fact, anyone who suffers from stress, panic attacks,

or other nervous conditions may want to give valerian a try.

Valerian is thought to lessen anxiety because in blocking brain

receptors for the neurotransmitter GABA, it also inhibits nerve

impulses and stress-related messages from reaching the brain. More

research is needed, however.

 

 

Lessen stomach cramps and improve digestive system disorders. Animal

testing and clinical research indicates that valerian has

antispasmodic properties. This may explain why it's valuable for

countering spasms of the muscle tissue in the digestive tract and

easing the intestinal pain that frequently accompanies irritable

bowel syndrome. The herb's calming effect may also contribute to

healing; after all, many digestive disorders are provoked by stress.

Note: Valerian has also been found to be useful for a number of

other disorders. For information on these additional ailments, see

our Dosage Recommendations Chart for Valerian.

 

Forms

 

tincture

tablet

softgel

liquid

dried herb/tea

capsule

Dosage Information

 

Special tips:

 

 

A freeze-dried extract may be the most effective form of the herb.

Many herbalists believe that when an herb is freshly picked, it

contains the highest quality and quantity of healing properties.

Companies that freeze dry their products do so immediately after

harvesting to ensure maximum freshness.

 

Valerian is available as a single supplement or in combination with

other herbs and nutritional supplements.

For insomnia: As a first-time user, take 1 teaspoon of liquid

extract diluted in water or a 400-450 mg capsule of a standardized

extract or a freeze-dried whole herb, 30 to 45 minutes before

bedtime. The dose can safely be increased to 2 teaspoons of liquid

extract or up to 1,350 mg of standardized extract/freeze-dried herb,

depending on how much valerian you find that you need. Most people,

however, discover that higher doses do not confer any extra benefit.

 

For anxiety: Take 400-450 mg or 1 teaspoon liquid extract, twice a

day, as needed; take 800-1,350 mg at bedtime for sleep.

 

For muscle aches and pains: Start with 400-450 mg or 1/2 teaspoon

liquid extract and increase to 800-1,350 mg or 1-2 teaspoons liquid

extract, if needed, before going to bed.

 

Digestive problems due to anxiety: Start with 400-450 mg or 1/2

teaspoon of liquid extract two or three times a day and increase to

800-1,350 mg or 1-2 teaspoons of liquid extract, if needed, before

going to bed.

 

Be sure to check out our Dosage Recommendations Chart for Valerian,

which lists therapeutic dosages for specific ailments at a glance.

 

Guidelines for Use

 

 

An unpleasant smell develops as valerian dries; take the herb in

capsule form if the odor bothers you. If you're using a liquid

extract diluted in water, try making it more palatable by adding

some honey or sugar.

 

If you choose a standardized product, make sure it contains 0.8%

valeric (or valerenic) acid. Although often hard to confirm, it's

best to use products made with roots that were recently harvested

and dried at a low temperature.

 

Valerian works best when you rotate its use with other sleep-

inducing herbs, such as chamomile, hops, passionflower, or melissa

(also called lemon balm). It's safe to take valerian with St. John's

wort, an herb that can ease the depression associated with insomnia

in many cases, and with kava, an herb that may help relieve

associated anxiety. (The FDA has recently issued warnings on kava

due to its adverse effects on the liver. Before using this herb,

please read the entry on kava in the WholeHealthMD Reference

Library.)

 

If using valerian during the day, start at a low dose(400 mg once a

day), and assess how drowsy the herb makes you feel. Then gradually

increase your intake to the recommended dose of 400-450 mg two or

three times a day once you feel comfortable with the herb's effect

on your system.

 

Store valerian in a cool, dark place.

 

General Interaction

 

 

To avoid excessive drowsiness or possibly other complications, don't

take valerian with any muscle relaxants (carisoprodol,

cyclobenzaprine), narcotic pain relievers (codeine, hydrocodone),

prescription sleep medications, tranquilizers, or other drugs that

can make you sleepy (including certain antihistamines).

Note: For information on interactions with specific generic drugs,

see our WholeHealthMD Drug/Nutrient Interactions Chart.

 

Possible Side Effects

 

 

Generally, valerian causes no side effects when taken at recommended

doses. Some people do experience drowsiness or a certain lack of

alertness if they take the herb during the day, however.

 

Extremely large doses may cause dizziness, restlessness, blurry

vision, nausea, excitability, and/or grogginess upon awakening. A

case of valerian overdose was reported in 1995; taking approximately

20 times the recommended therapeutic dose of valerian root (18 to 24

grams) produced mild symptoms. Luckily, these symptoms resolved

within 24 hours.

 

Cautions

 

 

Don't take valerian on a nightly basis for more than two consecutive

weeks. Even though the herb is not addictive, it's generally not a

good idea to depend on any sleep aid long term.

 

After taking valerian, wait at least three hours before driving,

operating heavy machinery, or undertaking any other potentially

hazardous task that requires you to be alert.

 

Make sure to avoid alcohol while taking valerian.

 

Don't take valerian if you are pregnant or breast-feeding.

Ailments Dosage

Alcoholism 400-450 mg capsule 3 times a day as needed for anxiety

related to alcohol withdrawal; 1-3 capsules at bedtime for sleep.

Just one caution: As both alcohol and valerian cause drowsiness,

they should not be used at the same time.

Anxiety and Panic 400-450 mg or 1 tsp. liquid extract, twice a day,

as needed; take 800-1,350 mg at bedtime for sleep

Flu 400-450 mg standardized extract or freeze-dried whole herb or 1

tsp. liquid extract at bedtime to improve sleep

Insomnia 1 tsp. liquid extract or 400-450 mg standardized extract or

freeze-dried whole herb, 30 to 45 minutes before bedtime. Dose can

be safely increased to 2 tsp. liquid extract or up to 1,350 mg, if

necessary.

Muscle Aches and Pains 400-500 mg 3 times a day

 

 

Drug/Nutrient Interactions

[Guest guest]

Thanks!

That's a great summation of Valerian's values.

 

I'd like to ask another Valerian question--

 

Will you try to compare Valerian herbal capsules to a homeopathic

Valerian?

 

Here's what I have.

 

The herbal Valerian Root is:

530 mg./ Cerified 0.1% Valerenic Acids

Each capsule has 1.59 grams (1,590 mg) of Valerian.

and 60mg Calcium

Recommended dosage for sleep aid: 3 caps 1 hr. before bedtime.

 

and the Homeopathic Valerian is:

Kali Brom 30c HPUS

Coffea cruda 30c

Passaflora 30c

Avena 30c

Alfalfa 30c

Valeriana 30c

Dosage for sleep aid: 2 pillules 4 hrs before bedtime.

repeat immediately before retiring, and 2 more pillules may be taken

during night.

 

 

I've used the herb, but not the homeopathic.

Are they equally effective in most uses?

 

Thank you,

Connie

in VA

[Guest guest]

, " Connie England "

<cje wrote:

>

> Thanks!

> That's a great summation of Valerian's values.

>

> I'd like to ask another Valerian question--

>

> Will you try to compare Valerian herbal capsules to a homeopathic

> Valerian?

>

> Here's what I have.

>

> The herbal Valerian Root is:

> 530 mg./ Cerified 0.1% Valerenic Acids

> Each capsule has 1.59 grams (1,590 mg) of Valerian.

> and 60mg Calcium

> Recommended dosage for sleep aid: 3 caps 1 hr. before bedtime.

>

> and the Homeopathic Valerian is:

> Kali Brom 30c HPUS

> Coffea cruda 30c

> Passaflora 30c

> Avena 30c

> Alfalfa 30c

> Valeriana 30c

> Dosage for sleep aid: 2 pillules 4 hrs before bedtime.

> repeat immediately before retiring, and 2 more pillules may be

taken

> during night.

>

>

> I've used the herb, but not the homeopathic.

> Are they equally effective in most uses?

>

> Thank you,

> Connie

> in VA

>

Connie,

Is this a Nelson Bach Homepathic? There's no comparison really,

between homopathic and herbal products. Homeopathics work very well

for some people, but this just depends on the situation.

There are some herbs in the homeopathic remedy you mentioned which I

am not at all familiar with and for this reason I hesitate to advise

you on the subject.

I knowvalerian as a rule is very effective as a sleep remedy and is

used widely in European countries in various combinations however

some brands are so much better than others that it is hard to make a

decision based on the information you gave me.

Whichis better should not be the question uppermost on your

mind...I would think that the question is, which one is best suited

to your individual body's needs.

That is the first question we all need to address before making

adecision to purchase any products. It seems to me that you are

trying to approach this from the standpoint of allopathic medicine,

whereas Homeopathics tends to each of us on an individual basis.

natural medicine which is largely trial and error, depends on how

knowledgeable your homeopathic doctor is of each

herb and your particular situation.

This is why it is so difficult to try to evaluate individual herbals

or even herbal combinations. Healing effects or ill effect are

dependent on each specific herbs reaction on you as an individual,

although homeopathic brands(if Bach remedies)to my knowledge, are

superb!

 

 

 

JoAnn