What Is Valerian?
Garden valerian (Valeriana officinalis), also known as garden heliotrope, Tagar (in Ayurvedic medicine), cut-finger, and all-heal, is a potent plant with some amusing names! Originally from Asia and Europe, it now grows throughout North America. Its scientific name comes from the Latin “valere,” meaning to be strong or healthy.
Be warned, though! Valerian is a powerful herb with a strong odor. People use the root and rhizomes of this long-stalked flowering plant for various ailments, especially anxiety and insomnia. While its small pinkish-white flowers have a sweet smell, valerian oil has a pungent scent, humorously described by some as “dirty feet.” Despite the smell, valerian is the most commonly sold herbal remedy for sleep in both Europe and the United States.
The Top 10 Active Compounds in Valerian
The active components of this healing herb haven’t all been identified, and those that have been isolated and tested don’t seem to be solely responsible for the herb’s benefits. It’s likely that the plant’s various phytochemicals work together as a team. Here are some of the beneficial compounds found in valerian root:
Valerenic acids, Iridoids, Valepotriates, Adenosine, Gamma-aminobutyric acid (GABA), Alkaloids, Sesquiterpenes, Flavanones, Isovaleric acids, Phytoestrogens.
8 Valerian Root Benefits & Uses
Valerian root has been used for centuries, and you may have heard of some of its traditional uses. However, valerian has a variety of other unique benefits, from keeping skin healthy to boosting brain sharpness. Read on to learn more.
Helps You Sleep
The most commonly touted benefit of valerian is its ability to aid sleep, helping to combat insomnia and restlessness. Although clinical evidence is limited, some promising studies have been conducted. For instance, postmenopausal women who took valerian supplements twice a day for four weeks experienced better sleep quality. Another study showed that men had an easier time falling asleep and enjoyed better sleep quality after taking an aqueous valerian root extract. Valerian appears to affect sleep by increasing levels of serotonin and noradrenaline.
Relieves Daily Worry & Occasional Anxiety
Anxiety can range from being annoying to completely crippling. For centuries, traditional healers have used valerian to ease daily worry and anxiety. Valerian extracts seem to reduce anxiety, especially during complicated tasks or stressful situations. For example, women undergoing a medical procedure felt significantly less anxious 90 minutes after taking a valerian supplement.
Supports Heart Health
If you want a healthy heart long into your golden years, valerian supplements might be beneficial. Valerian essential oil appears to promote normal blood pressure, heart rate, and blood lipid levels. Some related valerian species can relax blood vessels, which may also apply to the more commonly used species.
Helps During Your Menstrual Cycle
Women often experience symptoms such as irritability, breast tenderness, mood swings, and anxiety during premenstrual syndrome (PMS). Valerian supplements can help with both physical discomfort and emotional symptoms. Researchers have found that valerian root has antispasmodic properties, which help relax uterine contractions and reduce cramping. Taking valerian twice a day during the last seven days of a menstrual cycle may also ease mood swings and balance emotions associated with PMS.
Improves Focus & Concentration in Kids
Children under the age of 12 may benefit from a combination of valerian root and lemon balm to improve focus and reduce impulsiveness. Parents have also noticed improvements in their children’s sleep and social behavior. However, it’s still unclear whether valerian root has similar effects in adults.
May Help With Stress
We all experience stress from work, family, obligations, and finances. Valerian root can help ease stress. In a study, volunteers who took valerian supplements reported feeling less stressed and had lower blood pressure during a stressful task. Their heart rates also normalized.
Eases Menopausal Symptoms
Women experiencing menopause or perimenopause often face symptoms like hot flashes, mood swings, and cramps. Valerian root has been shown to reduce the intensity and frequency of hot flashes. It may be a good option for women who do not want to take hormone replacement therapy (HRT) after menopause.
Boosts Brain Health
Research has shown that valerian root extract may help with cognitive activities like solving tasks, thinking on your toes, and remembering details. Valerian may also promote normal levels of stress-causing hormones in the hippocampus region of the brain.
Popular Forms of Valerian
Valerian comes in many forms, including teas, capsules, tablets, liquid extracts, tinctures, and essential oils. Tea and supplements are the two most popular preparations for valerian root.
Tea
Hot tea is comforting and relaxing, and valerian tea has the added benefit of promoting sleepiness. You can usually find dried valerian root at health food stores. Here’s a simple recipe for relaxing bedtime valerian tea:
Ingredients:
1 teaspoon dried valerian root
1 teaspoon dried chamomile tea
1 cup hot water
Honey to taste
Directions:
Add valerian root and chamomile into a tea strainer. Pour boiling water over the valerian root and chamomile. Cover the cup and let it steep for 10 minutes. Remove the tea strainer and sweeten with honey if desired.
Nutritional Supplements
Valerian root powder is widely available as a nutritional supplement in capsules, tablets, or liquid extracts. Capsules are the most common form, but extracts concentrate the nutrients from the root in a potent way, making them beneficial for people who do not like swallowing capsules. Avoid alcohol-based extracts, as they can be harsh on your system.
Global Healing’s Valerian uses proprietary Raw Herbal Extract Technology to concentrate the root’s powerful nutrients in a glycerine base. This vegan, certified-organic supplement provides an optimal way to gain all the benefits of valerian.
Valerian Root Side Effects & Precautions
In general, valerian is safe. The U.S. National Institutes of Health (NIH) reported that few adverse events have been attributed to valerian in clinical studies. Reported side effects include headaches, dizziness, itchy skin, and gastrointestinal disturbances, but these effects are also reported for placebos. Valerian can increase sleepiness, which is usually desired, but be cautious if you need to stay alert for work or driving. It can also cause drowsiness the following day, although a study found no change in next-day sleepiness with doses up to 900 mg.
Pregnant women, children under three years old, and breastfeeding mothers should avoid valerian, as the risks have not been studied. People taking barbiturates or other sedative drugs should also avoid valerian, as it can exacerbate the effects. Always check with your healthcare provider if you’re taking any medications to see if there are any possible interactions.
Points to Remember
Historically, traditional healers used valerian root for sleep and anxiety issues, but today, science has started to uncover its many benefits. Its phytochemical components, including powerful phytoestrogens, flavanones, and gamma-aminobutyric acid (GABA), work together to create a calmer, more relaxed body and mind. This relaxation effect can help with various aspects, whether premenstrual or menopausal symptoms, concentration, daily stress and anxiety, and more. Valerian root has an excellent safety record, but if you are taking other medications, particularly those with a sedative or relaxing effect, use caution when taking valerian.
