Valerian

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Also indexed as: Fragrant Valerian, Heliotrope, Valeriana officinalis

How It Works

Valerian root contains many different constituents, including volatile oils that appear to contribute to the sedating properties of the herb. Central nervous system sedation is regulated by receptors in the brain known as GABA-A receptors. According to test tube studies, valerian may weakly bind to these receptors to exert a sedating action. This might explain why valerian may help some people deal with stress more effectively.

Double-blind trials have found that valerian is an effective treatment for people with mild to moderately severe insomnia. Generally, valerian makes sleep more restful as well as making the transition to sleep easier, but does not tend to increase total time slept, according to these studies. Two trials have also found that a combination with lemon balm is effective in improving quality of sleep and in treating insomnia.

How to Use It

For insomnia, some doctors suggest 300–500 mg of a concentrated valerian root herbal extract (standardized to at least 0.5% volatile oils) in capsules or tablets 30 to 60 minutes before bedtime. Non-standardized dried root products, 1.5 to 2 grams 30 to 60 minutes before bedtime, may also be used. As an alcohol-based tincture, 5 ml can be taken before bedtime. Combination products with lemon balm, hops, passion flower, and scullcap can also be used.

References

1. Leathwood PD, Chauffard F. Aqueous extract of valerian reduces latency to fall asleep in man. Planta Med 1985;51:144–8.

2. Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav 1982;17:65–71.

3. Dorn M. Valerian versus oxazepam: efficacy and tolerability in non-organic and non-psychiatric insomniacs: a randomized, double-blind, clinical, comparative study. Forsch KomplementärmedKlass Naturheilkd 2000;7:79–84 [in German].

4. Donath F, Quispe S, Diefenbach K, et al. Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry 2000;33:47–53.

5. Dressing H, Riemann D, Low H, et al. Insomnia: Are valerian/balm combination of equal value to benzodiazepine? Therapiewoche 1992;42:726–36 [in German].

6. Dressing H, Köhler S, Müller WE. Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study. Psychopharmakotherapie 1996;6:32–40.

7. Cerny A, Schmid K. Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled, multicentre study). Fitoterapia 1999;70:221–8.

8. Brown DJ. Herbal Prescriptions for Better Health. Rocklin, CA: Prima Publishing, 1996, 279.

9. Blumenthal M, Busse WR, Goldberg A, et al. (eds). The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. Austin: American Botanical Council and Boston: Integrative Medicine Communications, 1998, 147, 160–1.

10. Koetter U, Schrader E, Käufeler R, Brattström A. A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder. Phytother Res 2007;21:847-51.

11. Brown D. Valerian root: Non-addictive alternative for insomnia and anxiety. Quart Rev Nat Med 1994;Fall:221–4 [review].

12. Akhondzadeh S, Naghavi HR, Vazirian M, et al. Passionflower in the treatment of generalized anxiety: a pilot double-blind randomized controlled trial with oxazepam. J Clin Pharm Ther 2001;26:363–7.

13. Mennini T, Bernasconi P, Bombardelli E, et al. In vitro study on the interaction of extracts and pure compounds from Valeriana officinalis roots with GABA, benzodiazepine and barbiturate receptors. Fitoterapia 1993;64:291–300.

14. Kohnen R, Oswald WD. The effects of valerian, propranolol and their combination on activation performance and mood of healthy volunteers under social stress conditions. Pharmacopsychiatry 1988;21:447–8.

15. Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L) improves sleep quality in man. Pharmacol Biochem Behav 1982;17:65–71.

16. Leathwood PD, Chauffard F. Aqueous extract of valerian reduces latency to fall asleep in man. Planta Med 1985;51:144–8.

17. Dressing H, Riemann D, Low H, et al. Insomnia: Are valerian/balm combination of equal value to benzodiazepine? Therapiewoche 1992;42:726–36 [in German].

18. Dressing H, Köhler S, Müller WE. Improvement of sleep quality with a high-dose valerian/lemon balm preparation: A placebo-controlled double-blind study. Psychopharmakotherapie 1996;6:32–40.

19. Brown DJ. Herbal Prescriptions for Better Health. Rocklin, CA: Prima Publishing, 1996, 173–8.

20. Albrecht M, Berger W, Laux P, et al. Psychopharmaceuticals and safety in traffic. Zeits Allegmeinmed 1995;71:1215–21 [in German].

21. Garges HP, Varia I, Doraiswamy PM. Cardiac complications and delirium associated with valerian root withdrawal. JAMA 1998;280:1566–7.

22. Wiley LB, Mady SP, Cobaugh DJ, Wax PM. Valerian overdose: A case report. Vet Human Toxicol 1995;37:364–5.

23. Kuhlmann J, Berger W, Podzuweit H, Schmidt U. The influence of valerian treatment on “reaction time, alertness and concentration” in volunteers. Pharmacopsychiatry 1999;32:235–41.

Valerian Benefits

Here is what people are saying about the benefits of Valerian.

Sleep 'N Restore by Natrol
"Love the product!!! I have been using strong sleeping pills for 20 years. While this is never going to totally replace that, it is very efficient and REALLY works. I take one most nights with no after effects the next day. It does not put you to sleep but once asleep it helps to keep you there and e..."

Sleep 'N Restore by Natrol
"Sleep 'N' Restore really works. I have had sleep problems for a few years now to the point that I took Ambien for about 2 years straight. I personally never had any problems with Ambien whatsoever, but was looking to become less dependant and found Sleep 'N" Restore...thank goodness. Now it does ..."

Melatonin 5 mg Time Release by Natrol
"This melatonin is an excellent price for the value. I have used other melatonin products in the past as well and have not seen nearly the results. I have been using this product for about 1 month. The biggest difference I see is that once I fall asleep I usually don't wake up until the morning...."

Melatonin 5 mg Time Release by Natrol
"This product did as it said it would. Very pleased with it...."

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Valerian

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