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Organic Valerian Root Extract

Also known as: Valerian, Valerian root, Baldrian, Valeriana officinalis

Overview

Valerian root is derived from the plant *Valeriana officinalis*, a perennial herb native to Europe, Asia, and North America. It has been traditionally used for its sedative and anxiolytic properties, primarily to improve sleep quality, reduce anxiety, and alleviate restlessness. The root contains various bioactive compounds, including valerenic acid, valerenal, and isovaleric acid, which are believed to contribute to its therapeutic effects. Research on valerian root is moderately mature, with several systematic reviews and meta-analyses, but there are limitations due to the variability in study quality and extract preparations. The evidence is mixed, with some studies showing significant benefits while others find no significant effects. The quality of studies varies, with many having small sample sizes and methodological limitations. Valerian is available in various forms, including capsules, tablets, teas, and liquid extracts.

Benefits

Valerian root extract may offer modest improvements in sleep quality. A systematic review and meta-analysis indicated a potential improvement in sleep quality, with a relative risk (RR) of 1.8 (95% CI: 1.2, 2.9), although this was based on a limited number of RCTs and showed statistical heterogeneity. Some studies suggest valerian may have anxiolytic effects, indicated by increased frontal brain region alpha coherence correlated with anxiolysis. Valerian may be beneficial for individuals experiencing psychological stress and mild sleep disturbances, but the evidence is inconsistent across all populations. Effect sizes are generally modest, and clinical significance varies due to outcome variability and study quality. Benefits typically manifest within a few weeks of treatment, with studies assessing outcomes over 1-4 weeks.

How it works

Valerian root extract is believed to interact with the GABA system, influencing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter involved in regulating sleep and anxiety. It may also affect the serotonin and adenosine systems, although the exact mechanisms are not fully understood. The active compounds in valerian root, such as valerenic acid and valerenal, are thought to bind to GABA receptors and modulate their activity. Valerian root extract interacts with the central nervous system, influencing sleep-wake cycles and reducing anxiety. The bioavailability of valerian root extract is not well characterized, but it is generally believed to be absorbed and metabolized in a way that allows its active compounds to reach the central nervous system.

Side effects

Valerian root extract is generally considered safe, with few reported adverse events. Drowsiness and sleepiness are the most commonly reported side effects, but these are often mild and transient. Gastrointestinal problems, such as diarrhea, have been reported in some studies. Other uncommon side effects include dizziness and atypical chest pain, though these are rare and often not statistically significant. There is limited evidence on drug interactions, but valerian root extract may interact with sedatives and anxiolytics due to its similar mechanisms of action. Caution is advised in pregnant or breastfeeding women due to the lack of comprehensive safety data. Valerian root extract has been used safely in subjects aged between 7 and 80 years, but more research is needed to confirm its safety in all age groups.

Dosage

Typical dosages of valerian root extract range from 300 mg to 600 mg per day, often taken 30 minutes to 1 hour before bedtime. Doses ranging from 225 mg to 1,215 mg of valerian root extract have been used in studies. There is no established maximum safe dose, but doses above 1,200 mg per day are not commonly studied. Valerian root extract is usually taken before bedtime to aid in sleep. Aqueous and aqueous-ethanolic extracts are the most commonly studied and recommended forms due to their traditional use and clinical evidence. The absorption of valerian root extract may be influenced by the type of extract and the presence of other herbal components. There are no known required cofactors for the effective use of valerian root extract.

FAQs

How long does it take to see effects?

Benefits from valerian root extract typically manifest within a few weeks of consistent use.

Can valerian root be used long-term?

There is limited data on the long-term use of valerian root, so caution is advised with extended use.

When should valerian root be taken?

Valerian root is usually taken 30 minutes to 1 hour before bedtime to aid in sleep.

Is valerian root safe for all ages?

Valerian root is generally safe, but more research is needed for certain age groups, particularly children and the elderly.

Is valerian root a cure for insomnia?

No, valerian root is not a cure for insomnia but may help improve sleep quality and reduce sleep onset latency.

Research Sources

https://www.crd.york.ac.uk/CRDWeb/ShowRecord.asp?ID=12007000074&ID=12007000074 – A systematic review and meta-analysis of 16 RCTs (n=1,093) found a significant improvement in sleep quality with valerian root extract (RR 1.8, 95% CI: 1.2, 2.9), but noted statistical heterogeneity and evidence of publication bias. The review highlighted the poor quality of included studies, variability in valerian preparations, and a lack of standardized outcome measures, suggesting the need for more rigorous research.
https://journals.sagepub.com/doi/10.1177/2515690X20967323 – A randomized, placebo-controlled, double-blind study involving nonclinical volunteers suffering from psychological stress (n=52) found no statistically significant difference between valerian and placebo groups in psychiatric variables over a 4-week period. However, the study observed greater increases in frontal brain region alpha coherence correlated with anxiolysis in the valerian group, suggesting a potential anxiolytic effect despite the lack of significant differences in primary outcomes.
https://www.ema.europa.eu/en/documents/herbal-report/final-assessment-report-valeriana-officinalis-l-radix-and-valeriana-officinalis-l-aetheroleum_en.pdf – This final assessment report by the European Medicines Agency provides a comprehensive overview of the traditional use, efficacy, and safety of Valeriana officinalis L. radix and Valeriana officinalis L. aetheroleum. It details the historical use of valerian for relieving mild nervous tension and sleep disturbances, and assesses the available clinical and non-clinical data to support its traditional indications.
https://www.mountsinai.org/health-library/herb/valerian – This resource from Mount Sinai provides an overview of valerian, including its uses, potential benefits, and possible side effects. It highlights valerian's traditional use for sleep disorders and anxiety, while also noting the importance of consulting with a healthcare provider before use, especially for individuals with existing medical conditions or those taking other medications.
https://pubmed.ncbi.nlm.nih.gov/33086877/ – This study investigates the effects of valerian root extract on sleep quality and anxiety. The findings suggest that valerian may have a positive impact on sleep and anxiety levels, although further research is needed to confirm these results and determine the optimal dosage and duration of treatment.