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Valerian
(Valeriana Officinalis)

valerian plant herb - Longwood Gardens by Raul654

The benefits of valerian root (Valeriana officinalis) supplement for treating insomnia has been shown in extensive studies.

For insomnia, this supplement is idea. It has only mild side effects and is natural. It is not reported to be habit-forming like prescription benzodiazepines (like Valium).

Don't forget that melatonin is also an excellent choice as well and it is also shown to be helpful in treating insomnia.

Table of Contents

Evidence of Benefits

(what's this?)	Insomnia Many research studies show that it is beneficial in speeding up the time to falling asleep. It also enhances the quality and quantity of sleep in individuals in many studies. However, there are also some studies that show that it is no more effective than placebo (“sugar pill” containing no Valeriana officinalis). Another natural remedy that is also used to treat insomnia is melatonin. Melatrol is an example of a product that contains this herb, melatonin and several other ingredients to help treat insomnia.
	Anxiety / Stress There are some research studies that show that it is effective in reducing stress as reported by the individual. Other studies showed that it is no more effective as taking a placebo. One group of chemicals isolated from this herb are valepotriates, similar to what is found in catnip, is known to have relaxing and calming properties.
	Restlessness and Insomnia in Children A study showed that combining it with lemon balm is effective in treating restless and dyssomnia (disturbance in the normal rhythm or pattern of sleep) in children.
	High Blood Pressure One study shows that it might lower high blood pressure. More studies will be required before we can recommend it for this use.

Suggested Benefits and Traditional Uses

Orally

antispasm
attention deficit disorder (ADHD)
chronic fatigue syndrome (CFS)
convulsion
depression
epilepsy
excitability
headaches
high blood pressure
hot flashes
hypochondria
insomnia
joint pain
menopause
menstrual cramps
migraine
mild tremors
mood disorders
pain relief
restlessness
seizures
sleeping disorders
stomach gas (carminative)

Topically (on the skin) - It has been used in bath oils to help with:

anxiety
insomnia
restlessness

Side Effects, Toxicity and Warnings

It can cause mild side effects such as headache, heart disturbances, stomach upset, dry mouth and vivid dreams.

It is also not reported to cause morning drowsiness like some prescription sleeping pills.

However, it is wise to find out how it affects you before driving or engaging in activities requiring alertness. Herbal supplements do have side effects, although usually mild in nature.

There are limited data on overdose risks. In one research study, an individual took twenty times the usual dosage and it caused stomach cramping, tremors, fatigue and chest tightness.

Safety - In USA, it has the status of Generally Recognized as Safe (GRAS). Clinical studies have been completed that lasted up to a month with no major reports of toxicity or safety issues.

Its use in children is probably safe when used for a short period of time. Studies have been done in children for up to 8 weeks.

Pregnancy and Lactation - Safety of using it in pregnancy and breast-feeding women is currently unknown.

Common Drug & Health Condition Interactions

It can be expected to interact with other herbs (such as St. John’s Wort, melatonin, kava and L-tryptophan) that have sedating properties as well.

Alcohol - Caution advised

In theory, combining it with alcohol would enhance the sedating effects. Avoid this combination if possible.

Benzodiazepines - Avoid taking when on Valeriana officinalis

Combining prescription benzodiazepines (such as Xanax - alprazolam, Serax - oxazepam) and other sleeping pills (such as Ambien - eszopiclone, Imovane - zopiclone) would enhance the sedating effects. Avoid this combination.

Dosage & How to Take It

From research studies, the best dosage is 400 to 900 mg of the valerian root extract taken 2 hours before going to sleep. This seems to be the most beneficial range. As well, it can be given 30 minutes to 2 hours before bedtime.

For some people, it may need to be taken daily for several nights to a month for a significant effect.

The standardized form is the preferred format as there is a large variation in the dried valerian root. Standardization is done as a percentage of the active ingredient valeric acid or valerenic acid.

Natural Products to Treat Insomnia