Valerian (Valeriana officinalis)

Valerian is an extract from the underground stem and root of Valeriana officinalis, a plant that grows in temperate regions of North America, Europe, and Asia. Valerian has been used as a sedative for more than a thousand years. Today, valerian continues to be used as a treatment for anxiety and insomnia. It also helps to alleviate headaches, and intestinal and menstrual cramps.

Valerian is very effective in promoting sleep, and has a much better safety record than prescription sleeping pills. Valerian helps to relax mind and body, provide temporary relieffrom anxiety and calms nervous stomach. Researchers are trying to pinpoint which compound or compounds are responsible for valerian’s sedative effects. Many extracts are now standardized for valerenic acid, which may interact with receptors for GABA, the calming brain chemical. In vitro and animal studies have also found that valerian can fight certain  bacteria and protect against experimentally induced liver necrosis, however these effects have not been confirmed in humans. In recent years, preliminary cell culture studies raised health concerns about the safety of long-term use of concentrated valerian extracts. Long-term studies, however, have not found valerian to be toxic.

THERAPEUTIC DAILY AMOUNT:

Valerian is sold in capsules, tinctures, and extracts; it is frequently combined with other calming herbs (like kava) in natural insomnia remedies. Valerian root has an unpleasant smell, so many people prefer the odor-free capsules to liquid remedies. An average dose is 100 to 200mg of valerian extract standardized to contain 0.8 to 1.0% valerenic acid.

MAXIMUM SAFE LEVEL:

Not established, however, a woman who swallowed forty to fifty capsules of powdered valerian containing 470 mg each (approximately 20-times the recommended dose) in a suicide attempt suffered no longterm ill-effects.

Valerian is much safer than prescription sedatives. However, as with any relaxant, one should not take it before doing tasks that require full alertness, nor should one use it regularly for an extended period of time (more than a few weeks). For unknown reasons, a small minority may find valerian stimulating instead of calming. Valerian is not contraindicated during pregnancy or lactation, however it should not be given to children under age 12. The documented CNS depressant activity of valerian may potentiate existing sedative therapy.