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Valerenic Acids

Also known as: Valeriana officinalis, Valerenic acids, Valeric acid, Valepotriates, Valerian root, Valerian, Baldrian, Valerenic acid

Overview

Valerian, derived from the roots of the Valeriana officinalis plant, is a herbal supplement commonly used as a sleep aid and for its sedative and anxiolytic properties. Native to Europe, Asia, and North America, valerian extracts are often standardized to contain 0.3% to 0.8% valerenic or valeric acid, although the specific active ingredients remain uncertain. While research on valerian is extensive, its efficacy is inconsistent. The available evidence suggests that valerian is generally safe, but its effectiveness in improving sleep quality is inconclusive. It is available in various forms, including capsules, teas, and tinctures.

Benefits

Valerian's primary purported benefit is as a sleep aid. A meta-analysis indicated a statistically significant improvement in sleep quality, but also noted potential publication bias. Other research suggests valerian may not significantly improve sleep in certain populations, such as older women with insomnia. Secondary benefits include potential anxiolytic effects, supported by animal studies showing reduced anxiety-like behavior. Preliminary studies also suggest possible improvements in concentration and impulsiveness in children, though further research is needed. Overall, the effect sizes reported are generally small, and the clinical significance of valerian's benefits remains uncertain.

How it works

Valerian is believed to exert its effects by increasing the amount of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that has a calming effect on nerve cells. While the exact mechanism is not fully understood, valerian interacts with the central nervous system, potentially affecting GABA receptors and other neurotransmitter systems involved in sleep and anxiety regulation. The specific valerenic acids or other compounds responsible for this action have not been definitively identified. The absorption and bioavailability of valerian extracts are not well-studied, and variability in preparation methods may affect these parameters.

Side effects

Valerian is generally considered safe, with few commonly reported side effects. Headache and gastrointestinal complaints are occasionally reported. Data on uncommon and rare side effects are limited, but they are generally not significant. Valerian may interact with sedatives and other central nervous system depressants, potentially enhancing their effects. Caution is advised in pregnant or breastfeeding women due to limited safety data. Children should not be given valerian without consulting a doctor. Long-term safety has not been extensively studied, so prolonged use should be approached with caution.

Dosage

Typical doses of valerian root extract range from 500 mg to 1000 mg per day, though the optimal dosage is not well-established. Standardized extracts containing 0.3% to 0.8% valerenic or valeric acid are commonly used. There is no established maximum safe dose, but doses above 1000 mg per day are not typically studied. Valerian is usually taken before bedtime to aid sleep. It can be taken in various forms, including capsules, teas, and tinctures. The absorption of valerian may be influenced by the preparation method and the presence of other herbs.

FAQs

How long should I take valerian to see if it works?

Valerian should be taken consistently for several nights to assess its effectiveness. Individual responses vary, and it may not work for everyone.

Is valerian safe for children or during pregnancy?

Consult a healthcare provider before giving valerian to children or using it during pregnancy or breastfeeding due to limited safety data.

Can valerian interact with other medications?

Valerian may interact with sedatives or central nervous system depressants, potentially enhancing their effects. Consult a healthcare provider if you are taking other medications.

When is the best time to take valerian?

Valerian is best taken before bedtime to aid sleep. Allow some time for it to take effect before going to bed.

Is valerian a guaranteed sleep aid?

The effectiveness of valerian for improving sleep quality is variable and may not be significant for all users. It is not a guaranteed sleep aid.

Research Sources

https://faculty.washington.edu/vitiello/Recent%20Publications/Taibi%20Valerian%20Review.pdf – This systematic review of 37 studies on valerian as a sleep aid found insufficient evidence to recommend its clinical use for treating disturbed sleep. The review highlighted significant heterogeneity in study design and outcomes, suggesting that more standardized research is needed to determine valerian's efficacy.
https://training.cochrane.org/handbook/archive/v6/chapter-04-technical-supplement-searching-and-selecting-studies – This Cochrane handbook chapter provides guidance on searching and selecting studies for systematic reviews. It emphasizes the importance of comprehensive literature searches and rigorous selection criteria to minimize bias and ensure the reliability of review findings. This is a general resource for conducting high-quality systematic reviews.
https://www.mountsinai.org/health-library/herb/valerian – Mount Sinai's health library provides an overview of valerian, including its uses, benefits, and potential side effects. It notes that while valerian is commonly used as a sleep aid, the evidence supporting its effectiveness is mixed, and further research is needed to confirm its benefits.
https://pubmed.ncbi.nlm.nih.gov/17145239/ – This systematic review and meta-analysis of 16 randomized, placebo-controlled trials found a statistically significant benefit in sleep quality with valerian use. However, the analysis also noted evidence of publication bias, suggesting that the true effect of valerian may be smaller than reported.
https://www.sciencedirect.com/science/article/abs/pii/S0166432823004357 – This study investigated the effects of valerenic acid on anxiety-like behavior in young adult female rats. The findings suggest that valerenic acid may have anxiolytic properties, providing a potential mechanism for valerian's purported anti-anxiety effects, although further research is needed to confirm these effects in humans.