Valerian Supercritical Extract
Also known as: Valerian, Valerian root, All-heal, *Valeriana officinalis*
Overview
Valerian is a perennial herb native to Europe, Asia, and North America, primarily known for its roots, which contain bioactive compounds including valerenic acid and valepotriates. It's commonly utilized as a herbal supplement to treat insomnia and sleep disorders, and occasionally for anxiety. The herb is available in various forms, including extracts, capsules, and teas. The body of research around valerian presents a moderate maturity level, with numerous randomized controlled trials (RCTs) and systematic reviews conducted, but with variability in study quality and outcomes. Key effects attributed to valerian include its sedative properties, particularly its ability to improve sleep quality, although findings are mixed and often limited by small sample sizes and heterogeneity across studies.
Benefits
Valerian's primary evidence-based benefit is its ability to improve sleep quality. A systematic review and meta-analysis indicated that valerian significantly enhanced sleep compared to placebo, with a relative risk (RR) of 1.8. In specific populations, such as those with insomnia, valerian may show beneficial effects, although findings vary considerably across studies. Evidence for valerian's effectiveness in reducing anxiety is insufficient, with a Cochrane review finding no significant difference between valerian and placebo. Secondary effects, including sedative properties, are supported by some animal studies and human trials, albeit with inconsistencies in results. The time course for sleep benefits can range from a few days to weeks of treatment.
How it works
Valerian's sedative effects are primarily attributed to its bioactive compounds, like valerenic acid and valepotriates, which engage with the GABAergic system, enhancing GABA function, a key neurotransmitter in promoting sleep and relaxation. While the precise molecular interactions are not fully understood, these compounds are thought to modulate activities at GABA receptors, contributing to valerian's overall effects on sleep and sedation.
Side effects
Valerian is generally considered safe, although its long-term use is less well-studied. The most common side effects, occurring in more than 5% of users, include drowsiness, dizziness, and headaches. Less common side effects, noted in 1-5% of users, primarily involve mild adverse events without significant clinical implications. There is a potential for additive sedative effects, particularly when combined with other sedative medications or alcohol. Special caution is advised for individuals using sedatives or those with liver conditions, and pregnant or breastfeeding women should use valerian cautiously due to limited safety data. No specific contraindications have been well-established.
Dosage
Typical valerian extracts are administered at doses ranging from 225 mg to 1,215 mg per day, with most studies suggesting an optimal daily dosage between 300 mg to 600 mg, taken 30 minutes to 1 hour before bedtime. While there is no officially established maximum safe dose, doses exceeding 1,215 mg are not well-studied. The various forms of valerian, particularly extracts in capsule or tablet form, may present differing bioavailability based on extraction methods and formulations, affecting absorption rates. Overall, no specific cofactors are needed for valerian's effectiveness.
FAQs
Is valerian safe to use?
Valerian is generally safe; however, it should be used cautiously in combination with other sedatives or for individuals with certain medical conditions.
When should I take valerian?
Valerian is best taken 30 minutes to 1 hour before bedtime to enhance sleep quality.
How long until I see results?
Improvements in sleep quality may be observed within a few days to a few weeks of consistent usage.
Is valerian a cure for insomnia?
Valerian is not a cure for insomnia but can be a beneficial adjunctive treatment for improving sleep quality.
Research Sources
- https://www.ncbi.nlm.nih.gov/books/NBK73156/ – This systematic review and meta-analysis examined 16 RCTs involving 1,093 participants, revealing valerian significantly improved sleep quality compared to placebo. Limitations noted included statistical heterogeneity and variability in insomnia severity reporting.
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004515.pub2/abstract – This Cochrane review assessed the efficacy of valerian for anxiety, concluding that evidence is insufficient, with no significant differences found between valerian and placebo in a small RCT involving 36 participants.
- https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/ – This NIH report summarizes valerian's usage and safety profile, noting common applications for sleep disorders while indicating the need for more research on safety and efficacy.
- https://journals.sagepub.com/doi/10.1177/2515690X20967323 – A recent RCT involving 405 participants demonstrated a better global self-assessment of sleep changes in the valerian group, supporting its potential positive effects on sleep quality, despite no significant differences in polysomnographic measures.
- https://www.cochranelibrary.com/central/doi/10.1002/central/CN-00778569/related-content – This central review highlights various studies on valerian, concentrating on its efficacy for sleep disorders and the variability of results across different study populations and methodologies.