Valerian Root

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Valerian root is an herbal supplement primarily used to promote sleep and reduce anxiety, though the scientific evidence supporting its effectiveness is mixed. Its use dates back to ancient Greece and Rome, where it was recognized for its sedative properties. Today, it is available in several forms, including capsules, teas, and tinctures. 

Primary uses and effects

  • Sleep aid: Valerian is most commonly used to treat insomnia. Some studies suggest it can improve sleep quality, help you fall asleep faster, and reduce nighttime awakenings. The American Academy of Sleep Medicine, however, does not endorse valerian for treating chronic insomnia due to inconsistent evidence.

  • Anxiety reduction: In Europe, valerian is often used for restlessness and anxiety. Some research suggests it can reduce anxious feelings in response to stress and may help with conditions like obsessive-compulsive disorder (OCD).

  • Menopause symptoms: Preliminary studies indicate that valerian may help improve sleep disturbances and reduce the severity of hot flashes in postmenopausal women.

  • Menstrual cramps: Valerian may act as an antispasmodic to help relieve muscle spasms and pain associated with premenstrual syndrome (PMS) and painful menstruation.

  • Headaches: Some studies, including a 2020 trial on tension-type headaches, have shown that valerian can help reduce the severity and impact of headaches on daily life. 

How it works

The exact mechanism is not fully understood, but researchers believe the effects result from a combination of the plant's compounds. One common theory is that valerian increases the levels of gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the nervous system. 

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Valerian root is an herbal supplement primarily used to promote sleep and reduce anxiety, though the scientific evidence supporting its effectiveness is mixed. Its use dates back to ancient Greece and Rome, where it was recognized for its sedative properties. Today, it is available in several forms, including capsules, teas, and tinctures. 

Primary uses and effects

  • Sleep aid: Valerian is most commonly used to treat insomnia. Some studies suggest it can improve sleep quality, help you fall asleep faster, and reduce nighttime awakenings. The American Academy of Sleep Medicine, however, does not endorse valerian for treating chronic insomnia due to inconsistent evidence.

  • Anxiety reduction: In Europe, valerian is often used for restlessness and anxiety. Some research suggests it can reduce anxious feelings in response to stress and may help with conditions like obsessive-compulsive disorder (OCD).

  • Menopause symptoms: Preliminary studies indicate that valerian may help improve sleep disturbances and reduce the severity of hot flashes in postmenopausal women.

  • Menstrual cramps: Valerian may act as an antispasmodic to help relieve muscle spasms and pain associated with premenstrual syndrome (PMS) and painful menstruation.

  • Headaches: Some studies, including a 2020 trial on tension-type headaches, have shown that valerian can help reduce the severity and impact of headaches on daily life. 

How it works

The exact mechanism is not fully understood, but researchers believe the effects result from a combination of the plant's compounds. One common theory is that valerian increases the levels of gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the nervous system. 

The common valerian (Valeriana officinalis) is a herbaceous perennial flowering plant in the family Caprifoliaceae, native to Europe and southwestern Asia.[1][2] It is the type species of the genus Valeriana.[3]

Traditional medicine

Valerian (V. officinalis) essential oil

Valerian is a common traditional medicine used for treating insomnia. Some sources describe its effectiveness for this purpose as weak, ineffective, inconclusive, or low.[13][18][26][27] Two meta-analyses concluded that valerian may improve sleep quality.[28][29] A 2006 meta-analysis concluded that there was insufficient evidence to determine valerian's effectiveness or safety for anxiety disorders.[30] Another meta-analysis found that valerian may be safe and effective for improving sleep and reducing anxiety and that inconsistent results in past research could possibly stem from variability in extract quality.[31]

In contrast, the European Medicines Agency (EMA) approved the health claim that valerian can be used as a traditional herb to relieve mild nervous tension and to aid sleep; the EMA's Committee on Herbal Medicinal Products recognises valerian dry ethanol extract as a well-established herbal medicine for relieving mild nervous tension and improving sleep, based on multiple randomised, controlled, double-blind clinical trials, expert reports, sleep-EEG studies, and traditional use demonstrating gradual improvements in sleep and mild nervous tension symptoms.[15][32]

Germany's Commission E, the scientific advisory board responsible for evaluating the safety and efficacy of herbal substances, has approved valerian as an effective mild sedative.[33][34]

Valerian has not been shown to be helpful in treating restless leg syndrome.[3