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Organic Valerian

Also known as: Valerian, Valerian root, Garden heliotrope, Valeriana officinalis

Overview

Valeriana officinalis, commonly known as valerian, is a perennial herb native to Europe, Asia, and North America. It is primarily utilized in the form of root or rhizome extracts, which are believed to possess sedative and anxiolytic properties. Valerian is widely recognized as an herbal supplement aimed at improving sleep quality, reducing anxiety, and promoting relaxation. The main active compounds include valerenic acid, isovaleric acid, and valepotriates, which are thought to play a significant role in its therapeutic effects. Research surrounding valerian's efficacy is extensive yet inconsistent, with some studies suggesting beneficial effects on subjective sleep quality while others report no significant outcomes. The need for standardized preparations and studied populations is critical for advancing the reliability of existing evidence.

Benefits

Valerian has garnered attention primarily for its potential sleep-enhancing abilities. Some research indicates that it can improve subjective sleep quality, with a systematic review revealing a significant relative risk (RR) of 1.8 based on six randomized controlled trials (RCTs). Additionally, valerian may exert anxiolytic effects, with studies demonstrating positive correlations between valerian extract and increased brain region alpha coherence associated with anxiety reduction. However, overall, the evidence for valerian as a sleep aid remains inconclusive, as several meta-analyses found no objective improvement in sleep parameters, despite potential benefits in subjective assessments. Older women experiencing insomnia may be a population that especially reports perceived benefits from its use.

How it works

Valerian is believed to interact primarily with the GABAergic system, enhancing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter responsible for inhibiting neuronal excitability and promoting relaxation. There is also some evidence that valerian affects serotonin pathways and other neurotransmitter systems, although the precise mechanisms remain unclear. Valerian extracts may influence central nervous system activity, fostering relaxation and reducing anxiety, while the active compounds purportedly modulate neurotransmitter receptor activity, contributing to its calming effects.

Side effects

Valerian is generally considered safe for most individuals, with a low incidence of adverse effects noted in the available literature. Common side effects occurring in more than 5% of users include dizziness and headaches, which are not significantly different from placebo effects. Less common effects, such as diarrhea, have been reported in limited studies. Serious side effects are rare, and no documented severe risks exist. Nonetheless, valerian may interact with sedatives, anxiolytics, and other central nervous system depressants, prompting caution against concurrent use with alcohol. Pregnant or breastfeeding women should consult healthcare providers before use due to insufficient safety data in these groups. Overall, it is safe for children and older adults, although evidence is less extensive in these demographics.

Dosage

The effective dosage of valerian varies widely, but typical daily intake ranges from 225 mg to 1,215 mg of valerian extract. For sleep assistance, a common recommendation is to take 300-600 mg of standardized extract 30-60 minutes before bedtime. Higher doses above 1,200 mg are less commonly studied and should be approached with caution. It is important to select standardized extracts containing at least 0.8% valerenic acid to ensure consistent bioavailability and effectiveness. Hydroalcoholic extract preparations are widely used, but individual absorption may vary based on the specific formulation used.

FAQs

How long does it take to see effects?

Improvements in sleep quality may be noticed within a few days to a couple of weeks of consistent use.

Can I take valerian with other medications?

Consult a healthcare provider before combining valerian with other sedatives or anxiolytics to avoid potential interactions.

Is valerian safe for long-term use?

While short-term use is generally considered safe, the long-term safety profile of valerian is not well established.

When should I take valerian?

Valerian is typically recommended to be taken 30-60 minutes before bedtime to assist with sleep onset.

Is valerian a guaranteed sleep aid?

No, valerian's effectiveness varies among individuals, and the evidence supporting its use is mixed.

Research Sources

https://faculty.washington.edu/vitiello/Recent%20Publications/Taibi%20Valerian%20Review.pdf – This systematic review assessed 37 studies, including multiple clinical trials, finding insufficient evidence to support valerian's efficacy as a sleep aid, but confirmed its safety in various populations.
https://journals.sagepub.com/doi/10.1177/2515690X20967323 – Meta-analysis of six RCTs indicated that valerian might enhance subjective sleep quality without significant adverse effects, although notable statistical heterogeneity was present.
https://www.ncbi.nlm.nih.gov/books/NBK73156/ – Comprehensive literature review highlighting inconsistencies in outcomes linked to variable quality of valerian extracts. Emphasis on standardization for future research was discussed.
https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/ – The health professional fact sheet on valerian synthesizes various studies, illustrating its use in anxiety and sleep disorders while addressing safety and contraindications.
https://www.crd.york.ac.uk/CRDWeb/ShowRecord.asp?ID=12007000074&ID=12007000074 – This report underscores the importance of standardization in valerian preparations, emphasizing the varied quality of materials and outcomes in existing studies.