Valerian

What is valerian?

Valerian is a perennial plant in the Valerianaceae family, native to Europe and Asia but also found in North America. Valerian is known for its characteristic fetid odor, which is attributed to the decomposition of valepotriates, one of the principal types of bioactive compound found in valerian. There are more than 250 species of valerian, including Valeriana edulis, Valeriana wallichii, and Valeriana fauriei. Valeriana officinalis is the species most commonly found in supplements, and it’s the only species that will be discussed on this page. Valerian’s sedative properties have been acknowledged in Europe since the 18th century, and today, the European Medicines Agency (EMA) recommends its use for the relief of sleep disorders (e.g., insomnia) and to alleviate mild nervous tension. In the United States, valerian is considered a dietary supplement rather than a medication, and is regulated by the Food and Drug Administration (FDA).

How is valerian typically extracted?

The standard valerian extract is typically an aqueous-ethanolic (30:70) extract derived from the roots, which usually has a herb-to-extract ratio in the range of 4-7:1 herb:extract (by dry weight of plant matter) and is standardized to contain 0.8% valerenic acid.

What are some common preparations containing valerian?

There is a proprietary combination of valerian and hops (Humulus lupulus), known as Ze91019, which is used as a sleep aid in Europe. Ze91019 supplementation provides 250 mg of a dry extract of valerian root and 60 mg of a dry extract of hops (both extracted using methanol). It contains around 0.388 % of total valerenic acids. Another proprietary formulation, NSF-3, contains a blend of valerian, hops, and passionflower. Preliminary evidence suggests it may be comparable to zolpidem (a prescription medication) for improving sleep.

What are valerian’s main benefits?

Valerian supplements are commonly used to address sleep disorders (e.g., insomnia) as an alternative to conventional medications. Research has shown that supplementation with valerian may improve subjective sleep quality when compared to placebo. However, its effectiveness has not yet been demonstrated through quantitative or objective measurements (e.g., sleep latency time, visual analogue scales). Other randomized controlled trials (RCTs) have noted that valerian may have therapeutic applications beyond treating insomnia, such as brain and menstrual health.

How can valerian benefit menstrual health?

Valerian has also been studied for menopausal and menstrual health. One study observed improvements in the severity and frequency of hot flashes in menopausal and postmenopausal women who consumed valerian capsules (each containing 225 mg of valerian root) three times a day for eight weeks. It’s worth noting that this study used a custom questionnaire to assess symptoms rather than a standardized test.

How can valerian benefit brain health?

Some studies have also shown that supplementation with valerian may have a positive impact on brain health. In one study, the use of valerian ethanol root extract (at a dose of 250 mg three times daily) resulted in a moderate improvement in symptoms of obsessive-compulsive disorder (OCD). Additionally, the consumption of valerian dried root (at a dose of 530 mg taken 60 minutes before bedtime) appeared to enhance cognition in individuals undergoing hemodialysis. Supplementation with the same dose of valerian root extract, taken twice daily for 8 weeks, appeared to prevent early cognitive dysfunction following coronary bypass surgery.

Is valerian suitable during pregnancy or breastfeeding?

The safety of valerian during pregnancy and breastfeeding has not yet been established through clinical (human) studies. While in vitro studies have noted that valerenic acid doesn’t cross the placenta, it’s important to consider that valerian comprises multiple constituents, some of which may not have been tested.

What are valerian’s main drawbacks?

Valerian is generally regarded as highly safe, with few side effects reported that are significantly different from those experienced with a placebo. One meta-analysis noted a notable increase in the occurrence of diarrhea. Other side effects, such as nausea, epigastralgia (pain in the upper middle part of the abdomen), or heartburn, have been reported in some studies, but no significant difference was found between the intervention and the placebo group. Regarding adverse effects on the central nervous system, one study reported somnolence as a negative side effect when valerian was taken at night. However, one meta-analysis found that while studies of valerian supplementation reported mild headache, nervousness, and drowsiness as side effects, these side effects weren’t significantly different from those experienced by participants who received a placebo. Furthermore, valerian does not appear to impair cognitive or psychomotor functions in either healthy adults or the elderly, and no side effects were observed when valerian was taken for insomnia by either postmenopausal women or older women. Valerian also seemed to be safe when consumed by children between 7 and 14 years old with sleep problems and cognitive deficits, although this study only included 5 participants. Some of the studies included in one meta-analysis did report mild side effects, including vivid dreams, fatigue, dizziness, sleepiness, drowsiness, and depression. However, it was not possible to establish a causal relationship between the treatment with valerian and these adverse effects. Finally, valerian does not appear to interfere with the expression of enzymes of the cytochrome P450 (CYP) family, suggesting that the likelihood of a drug-supplement interaction with medications metabolized by this enzyme group is low. Nonetheless, further research is required to explore potential interactions in more depth.