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Feb 15, 2018 · Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
As a result, it was found that 23 studies addressed the effectiveness of valerian for sleep problems. Among them, 13 studies found valerian effective as a sleep aid.
As someone who loves herbs and has tried many, Valerian is one of the few that works with no doubt of it being placebo. I use in daytime for anxiety and at night in place of melatonin to help me...
- (164)
Apr 16, 2024 · Several of the most popular natural sleep aids include melatonin, GABA, tryptophan, 5-HTP, CBD and THC, valerian root and lavender. Which is the best natural sleep aid for your sleep needs...
- Victoria Clayton
- Overview
- What is valerian root?
- Possible health benefits of valerian
- Valerian root side effects
- How to take valerian root
- The bottom line
Valerian is an herb that’s commonly used as an ingredient in sleep aid supplements. It may also help you relax, as well as help reduce mood symptoms like anxiety.
If you have sleep issues, you might have already tried natural sleep aids, including herbal supplements.
Valerian root is often referred to as “nature’s Valium,” and people have used it since the Middle Ages to treat sleep disorders such as insomnia (1).
This article uncovers everything you need to know about valerian, including what conditions it may benefit, its safety, and how to take it.
Valeriana officinalis, commonly known as valerian, is an herb native to Asia and Europe that now grows wild in many other areas of the world, including the United States and Canada (2, 3).
People have used this perennial plant as a natural medicine since as far back as the time of ancient Greece and Rome (3).
Unlike the plant’s delicately scented flowers, valerian roots have a very strong odor that many people find unpleasant.
The roots, rhizomes (underground stems), and stolons (horizontal stems) of valerian are used to make dietary supplements such as capsules and tablets, as well as teas and tinctures.
Valerian root for anxiety symptoms and stress
Research suggests valerian root may help ease anxious feelings that occur in response to stressful situations. A 2021 study in 39 people undergoing hemodialysis found that they had a significant reductions in anxiety symptoms after taking 530 mg of valerian root 1 hour before bedtime for 1 month, compared with a placebo (5). The treatment significantly improved sleep quality and depression as well (5). In addition to valerian root’s potential anti-anxiety effects, limited evidence suggests it may help with chronic conditions characterized by anxious behaviors, such as obsessive-compulsive disorder (OCD) (6). A high quality study from 2011 looked at the effects of valerian on OCD behaviors in 31 adults with OCD. Those who took 765 mg of valerian extract daily for 8 weeks showed a reduction in obsessive and compulsive behaviors compared with those who took a placebo (6). A 2014 study in 169 elementary school children with hyperactivity and concentration difficulties looked at the effects of daily treatment with a combination of 640 mg of valerian extract and 320 mg of lemon balm extract. After 7 weeks, the children who took the treatment showed more than 50% improvement in measures of focus, hyperactivity, and impulsiveness (7). While these findings are promising, human studies investigating the effects of valerian supplements on anxiety, stress, and mental health conditions are limited. Thus, more research is needed.
Valerian root may help you sleep better
One of the most studied benefits of valerian is its ability to improve sleep. 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 (1). A 2020 review that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders (1). In the same 2021 study in 39 people undergoing hemodialysis mentioned earlier in this article, people had higher quality sleep when they took 530 mg of valerian root 1 hour before bedtime for 1 month, compared with a placebo (5). In a 2017 study that included 120 people with sleep disturbances, one group took 2 pills of an herbal supplement called Vagonotte 30 minutes before their scheduled bedtime for 20 days. They fell asleep faster, slept longer, and had fewer nighttime awakenings than the placebo group (8). Vagonotte is an herbal supplement that contains a combination of valerian, hop, and jujube (8). A high quality study from 2011 looked at the effects of valerian extract in 100 postmenopausal women who were experiencing insomnia. Those who received 530 mg of valerian extract twice a day for 4 weeks had significantly improved sleep quality compared with those who took a placebo (9). Moreover, 30% of the women in the valerian group experienced sleep improvements, compared with just 4% in the placebo group (9). However, not all studies have found that valerian provides sleep benefits. A 2011 study looked at 227 people who were undergoing cancer treatment. Those who took 450 mg of valerian 1 hour before bedtime for 8 weeks did not have any significant improvements in sleep, as measured by sleep quality indexes. Yet the study did find that the valerian treatment led to improvements in fatigue (10). Even though valerian may be helpful for improving certain aspects of sleep in some people, more research is needed before strong conclusions can be made.
Other potential benefits of valerian root
There is less published research on the effects of valerian on other conditions. However, some studies suggest that valerian root may provide benefits for: •Menopausal symptoms. Valerian may help reduce hot flashes in menopausal and postmenopausal people. In a 2018 study, taking 1,060 mg of valerian per day for 2 months reduced hot flashes in postmenopausal women (11, 12). •Menstrual issues. People who experience premenstrual syndrome (PMS) or painful menstruation may benefit from valerian. One study found that it improved physical, emotional, and behavioral symptoms of PMS (13). •Restless legs syndrome. In 2009, an 8-week study in people with restless legs syndrome found that taking 800 mg of valerian per day improved symptoms and decreased daytime sleepiness (14). Keep in mind that research investigating the potential health benefits of valerian root is ongoing and scientists are still learning about the ways valerian affects human health. Summary Research suggests valerian root may help improve sleep quality, reduce anxiety, improve symptoms of OCD, and reduce hyperactive behavior in children. It may also offer a few other benefits. However, more research is needed.
Valerian is considered safe for most people when used at the recommended doses.
For example, a 2020 review of valerian’s safety and effectiveness for sleep and associated disorders found that none of the 60 studies included in the review reported that participants experienced serious adverse effects (1).
Although side effects from taking valerian are uncommon, some people may experience (1):
•headaches
•weakness
•dizziness
Valerian will provide the best results when you take it as directed.
According to the latest evidence, a dose of 450–1,410 mg of whole valerian root per day for 4–8 weeks may help support sleep quality (1).
For tension relief, some experts suggest a dose of 400–600 mg of valerian extract or a dose of 0.3–3 grams of valerian root up to 3 times per day (1).
Doses ranging from 530–765 mg per day may be effective for reducing anxiety and OCD symptoms, while doses ranging from 765–1,060 mg may help reduce hot flashes during and after menopause (5, 6, 11, 12).
However, these doses may not be appropriate or effective for everyone with these symptoms. These are simply the doses the current available evidence has shown to be effective.
If you’re interested in trying valerian, it’s important to work with a trusted healthcare professional to determine the safest and most effective dose for you.
Some evidence suggests that valerian supplements may help improve sleep, reduce anxiety, and improve symptoms related to OCD, menopause, and PMS.
However, research is currently limited and scientists are still learning how valerian affects human health.
Even though it’s considered relatively safe and is unlikely to cause serious side effects, valerian is not safe or appropriate for everyone.
This is why it’s important to speak with a healthcare professional before taking valerian, especially if you’re taking medications or other herbal supplements or if you have one or more health conditions.
May 1, 2024 · The results of our review meet the recommendations and conclusions of AASM and ESRS guidelines: valerian does not have support for sleep disturbances, in particular, insomnia.
Mar 8, 2023 · A sleep doctor’s take on using valerian root for sleep. Chester Wu, MD, a double-board certified in psychiatry and sleep medicine and Rise Science medical reviewer, says that while I may experience restful sleep by drinking a valerian root tea, the science behind this particular herbal supplement is very much still in the air.
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related to: does valerian root help sleep aid mayo clinic review of reviews 2020A Different Rx Medication For Adults Who Have Trouble Falling Or Staying Asleep. Embrace A Future Of Better Sleep With An Rx Treatment Option That Suits Your Needs
Looking for Herbal Sleep Aids? Check out ZzzQuil's Guide on 10 Best Herbs for Sleep. Certain Herbs May Help You Get Restful Sleep. Read ZzzQuil's Guide on 10 Herbs for Sleep.
