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This article outlines the benefits of valerian, explores concerns about its safety and provides guidance on how to take it to get the best results. Valeriana officinalis , commonly known as valerian, is an herb native to Asia and Europe. It is now also grown in the US, China and other countries. Flowers from the valerian plant were used to make perfume centuries ago, and the root portion has been used in traditional medicine for at least 2, years.
Unlike its delicately scented flowers, valerian root has a very strong, earthy odor due to the volatile oils and other compounds responsible for its sedative effects. It can also be consumed as a tea. Valerian is an herb native to Asia and Europe. Its root has been used to promote relaxation and sleep since ancient times. Valerian root contains a number of compounds that may promote sleep and reduce anxiety. Valerian has received attention for its interaction with gamma-aminobutyric acid GABA , a chemical messenger that helps regulate nerve impulses in your brain and nervous system.
Researchers have shown that low GABA levels related to acute and chronic stress are linked to anxiety and low-quality sleep 1 , 2 , 3. Valerenic acid has been found to inhibit the breakdown of GABA in the brain, resulting in feelings of calmness and tranquility.
This is the same way anti-anxiety medications like Valium and Xanax work 4 , 5 , 6. Valerian root also contains the antioxidants hesperidin and linarin, which appear to have sedative and sleep-enhancing properties 7. Many of these compounds may inhibit excessive activity in the amygdala, a part of the brain that processes fear and strong emotional responses to stress 5 , 8. One study found that treating mice with valerian improved their response to physical and psychological stress by maintaining levels of serotonin, a brain chemical involved in mood regulation 9.
Moreover, researchers have shown that isovaleric acid may prevent sudden or involuntary muscle contractions similar to valproic acid, a medication used to treat epilepsy 10 , Valerian contains a number of compounds that may help promote calmness by reducing GABA breakdown, improving stress response and maintaining adequate levels of mood-stabilizing brain chemicals. Research suggests that valerian root may help ease anxious feelings that occur in response to stressful situations 6 , 12 , 13 , In one study, rats treated with valerian root prior to a maze experiment displayed significantly less anxious behavior than rats given alcohol or no treatment 6.
A study in healthy adults given challenging mental tests found that a combination of valerian and lemon balm reduced anxiety ratings. However, an extremely high dose of the supplement actually increased anxiety ratings In addition to decreasing anxiety in response to acute stress, valerian root may also help with chronic conditions characterized by anxious behaviors, such as generalized anxiety disorder or obsessive-compulsive disorder OCD 15 , In an eight-week controlled study of adults with OCD, the group who took valerian extract on a daily basis showed a significant reduction in obsessive and compulsive behaviors when compared to the control group Another study suggests that children who have trouble maintaining focus or experience hyperactive behaviors may benefit from valerian.
Valerian root may help reduce anxiety related to acute stress and improve symptoms of OCD. It may also increase focus and reduce hyperactive behavior in children. Research suggests that taking valerian root may reduce the amount of time it takes to fall asleep, as well as improve sleep quality and quantity 19 , 20 , 21 , 22 , 23 , Slow-wave sleep, also known as deep sleep, is important for repairing and recharging your body so you wake up feeling well-rested and energetic.
There are actually over valerian species, but Valeriana officinalis is the one most commonly used for medicinal purposes. Still, valerian is considered safe by the U.
Food and Drugs Administration FDA and is gentler than synthetic drugs, such as benzodiazepines and barbiturates. For these reasons, valerian could be worth trying for anxiety or insomnia relief. However, stronger evidence is needed to be confident that valerian, and not some other factor, is responsible for these effects. Even with carefully controlled studies, it is still difficult to compare and combine data across studies.
Some of the reasons for these problems include:. Many of these issues are revealed in a review paper published in the American Journal of Medicine , which carefully analyzed the methods and data of 16 different valerian studies. The paper produced conflicting results about the soundness of these studies.
For example, one issue was that only six of the studies used similar methods to measure sleep quality, which meant that sleep quality improvement could not be compared across all studies.
On the other hand, the combined data of these six studies did show a statistically significant improvement in sleep quality for the group of participants using valerian. These studies also happened to have the largest sample sizes, perhaps giving them more strength than the others. Still, the authors of this review warn that the results should be taken with caution, as there were many flaws in their statistical analyses.
A separate issue is that many studies do not explore the use of valerian alone, but instead analyze the effects of valerian combined with other medicinal herbs, such as passionflower or kava. For example, another literature review analyzed 24 studies about the effectiveness of herbal supplements for anxiety. An individual study explored the impact of herbal supplements on insomnia in participants. Both found robust evidence for the effectiveness of supplements.
However, it was hard to tell how responsible valerian was for these effects. Larger, more statistically sound valerian-specific studies are needed to understand how well the supplement actually works in terms of treating insomnia and anxiety.
It is also uncertain how valerian affects the brain. The most common theory is that valerian extract stimulates nerve cells to release a chemical called gamma-aminobutyric acid, or GABA.
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