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Fresh Valerian

Also known as: Valerian, garden valerian, garden heliotrope, Valeriana officinalis

Overview

Valeriana officinalis, commonly known as valerian, is a perennial flowering plant native to Europe and parts of Asia. The root of the plant has been traditionally used as a herbal supplement for its sedative and anxiolytic properties. It contains various bioactive compounds, including valerenic acids, which are believed to contribute to its therapeutic effects. Valerian is primarily used as a natural remedy for sleep disorders (insomnia) and anxiety. It is available in various forms, including dried root, extracts, and tinctures. While multiple randomized controlled trials (RCTs) and systematic reviews exist, the quality of available evidence is mixed due to methodological heterogeneity and quality issues, limiting definitive conclusions about its efficacy. However, it is generally considered safe with a low incidence of adverse effects.

Benefits

Valerian has been reported to improve subjective sleep quality in several studies, with some meta-analyses indicating statistically significant benefits compared to placebo. Doses ranging from 225 to 1215 mg/day of dried root have shown some improvement in sleep quality scales. Some trials have observed a reduction in sleep latency (time to fall asleep), although results are inconsistent across studies. Anxiolytic effects have also been suggested, with some evidence of improved anxiety scores and brain EEG changes correlated with anxiolysis, though these effects are less consistently demonstrated. Studies have been conducted in healthy adults, individuals with insomnia, and special populations such as children with intellectual disabilities, but sample sizes in special populations are often small. Effect sizes are generally modest, and improvements in sleep quality scales are statistically significant but vary in clinical relevance.

How it works

Valerian is believed to modulate the gamma-aminobutyric acid (GABA) system, enhancing GABAergic transmission, which promotes sedation and anxiolysis. It exerts central nervous system depressant effects without significant residual sedation or cognitive impairment. Valerenic acids and other constituents may inhibit GABA transaminase and bind to GABA_A receptors, increasing inhibitory neurotransmission. The bioavailability of active compounds varies depending on the preparation; standardization to valerenic acid content is rare but important for consistent effects.

Side effects

Valerian is generally considered safe with a low incidence of adverse effects in clinical trials. Common side effects (>5%) include mild gastrointestinal symptoms and headache, but these are uncommon. Uncommon side effects (1-5%) include dizziness and mild sedation in some cases. No serious adverse events directly attributed to valerian have been reported in high-quality RCTs. Potential additive CNS depressant effects may occur with alcohol, benzodiazepines, or other sedatives; caution is advised. It should be avoided in pregnancy, breastfeeding, and in individuals with liver disease due to limited safety data. Limited data are available in children and the elderly; dosing adjustments and medical supervision are recommended.

Dosage

The minimum effective dose is approximately 225 mg/day of dried root extract, though some studies used doses up to 1215 mg/day. Commonly, 400-900 mg/day in divided doses is used; standardization to valerenic acid (e.g., 0.8%) may improve consistency. There is no established maximum safe dose, but doses above 1215 mg/day lack sufficient safety data. It is typically taken 30 minutes to 2 hours before bedtime. Extracts standardized to valerenic acid are preferred for reproducibility; fresh root preparations are less studied. Alcohol-based extracts may have better bioavailability than aqueous preparations. No required cofactors have been identified.

FAQs

Is valerian effective for sleep?

Evidence suggests modest improvement in subjective sleep quality, but effects are variable and not consistently superior to placebo.

Is it safe to use valerian long-term?

Short-term use is generally considered safe; however, long-term safety data are limited, and caution is advised.

Can valerian cause morning grogginess?

Most studies report no significant residual sedation or cognitive impairment, but individual responses may vary.

How quickly does valerian work?

Effects may be seen within days to weeks of use, but individual responses can vary.

Does fresh valerian differ from dried or extract forms?

Fresh valerian is less studied; standardized extracts provide more consistent dosing and effects due to controlled valerenic acid content.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC4394901/ – This review included 16 RCTs and found that valerian may improve subjective sleep quality, but methodological heterogeneity and inconsistent dosing limit conclusions. The review also noted that no significant adverse effects were reported, but limitations included small sample sizes and a lack of standardization in valerian preparations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7585905/ – This systematic review assessed valerian for sleep and anxiety and found no statistically significant difference in sleep quality or anxiety between valerian and placebo groups in well-controlled trials. However, EEG changes suggested possible anxiolytic effects, and the safety profile was favorable with minimal adverse events. The review also noted that limitations included small sample sizes and short durations.
https://www.mountsinai.org/health-library/herb/valerian – This resource provides a general overview of valerian, including its uses, benefits, and potential side effects. It highlights valerian's traditional use as a sleep aid and anxiolytic, while also noting the need for further research to confirm its efficacy and safety.
https://faculty.washington.edu/vitiello/Recent%20Publications/Taibi%20Valerian%20Review.pdf – This review assesses the efficacy of valerian for sleep and anxiety disorders. It highlights the mixed results from clinical trials, with some studies showing improvements in sleep quality and anxiety symptoms, while others report no significant effects compared to placebo. The review emphasizes the need for well-designed, large-scale studies to determine the true potential of valerian as a therapeutic agent.
https://usecadence.com/blogs/science/what-is-valerian-root-extract – This blog post provides an overview of valerian root extract, including its history, uses, and potential benefits. It discusses the active compounds in valerian and their proposed mechanisms of action, as well as the available evidence supporting its use for sleep and anxiety. The post also highlights the importance of consulting with a healthcare professional before using valerian, especially if you have any underlying health conditions or are taking other medications.