Valerian root is a crucial part of the Valeriana plant genus. Valeriana officinalis is a herb native to Europe and Asia, and it can now be found in many other regions of the world, including the United States. Multiple parts of the Valeriana plants, especially their roots, possess medicinal properties and are thus often made into supplements.
Valerian root is rich in compounds that have a sedative effect on the human body. For this reason, this herb has been regarded as a natural remedy for common conditions such as insomnia and anxiety for thousands of years. Research indicates that valerian root may have other health benefits, such as alleviating headache symptoms and relieving menstrual pain. However, like any supplement, it is essential to understand the potential side effects of valerian root and how to use it safely.
It should be noted that dietary supplements are relatively weakly regulated by the US Food and Drug Administration (FDA), and their suitability for individuals varies. The effectiveness of supplements is influenced by multiple factors, such as type, dosage, frequency of use, and interactions with existing medications. Therefore, it is necessary to consult a healthcare provider or pharmacist before starting to take any supplement.
Currently, scientists have not fully clarified the mechanism of how valerian root works in the human body. It is generally believed that compounds in valerian, such as valerenic acid, interact with the brain, thereby increasing certain chemicals that have a sedative effect on the nervous system, such as gamma - aminobutyric acid (GABA). The nervous system, consisting of the brain, spinal cord, and nerves, acts as a messenger between the brain and the body. Here are some health benefits of valerian root supplements:
Improving Sleep：One of the most widespread uses of valerian root is to promote sleep. Research shows that valerian supplements can be beneficial for people with sleep disorders such as insomnia, which is characterized by difficulty falling asleep, staying asleep, or achieving high - quality sleep. A comprehensive review of 60 studies found that valerian can effectively treat sleep problems, potentially helping to reduce nocturnal awakenings, improve sleep quality, and enable people to fall asleep more quickly. However, researchers pointed out that only by taking 450 - 1410 milligrams (mg) of the whole valerian root and rhizome (the underground stem of the plant) daily for at least four weeks can it help relieve sleep problems. Other forms of valerian therapy are less effective. This means that taking a single dose of valerian or using products containing valerian extract instead of the whole valerian root and rhizome may not be helpful in treating sleep problems.
Reducing Stress, Anxiety, and Depression：Given the sedative effect of valerian, people take valerian root supplements to relieve stress and anxiety. A study found that supplementing with 300 mg of valerian root extract daily for four consecutive weeks could significantly reduce the anxiety - related brain activity in people with psychological stress. Other research results also indicate that taking valerian root helps alleviate anxiety symptoms caused by specific conditions such as sleep deprivation and kidney disease. Although valerian root seems to have anxiolytic and stress - reducing properties, there is currently insufficient evidence to recommend its use in treating anxiety disorders such as generalized anxiety disorder. A small - scale study of 39 people in 2021 showed that valerian root may also be able to improve depressive symptoms. Among people undergoing dialysis (a treatment required when the kidneys do not function properly), compared with those who did not take valerian root supplements, those who took valerian root supplements daily for one month had significantly reduced depressive symptoms.
Relieving Menstrual Pain：If you experience pain before or during menstruation, valerian root may help relieve your symptoms. This is because valerian root can inhibit muscle spasms and relieve pain. In a study, 100 female students with pre - menstrual syndrome (PMS) were divided into two groups. PMS usually refers to symptoms such as fatigue and irritability that occur one to two weeks before menstruation. The treatment group took two capsules containing valerian root daily for the last seven days of the menstrual cycle for three months, while the other group took a placebo. Compared with the control group, the treatment group reported milder physical symptoms of PMS, such as muscle pain and breast tenderness. Although these findings are promising, more research is needed to clarify the specific impact of valerian supplements on menstruation - related symptoms.
Relieving Tension - Type Headaches：Tension - type headache is the most common type of headache. It is triggered when the muscles in the head and neck contract due to stress, anxiety, injury, or depression. Researchers believe that due to the analgesic and stress - relieving effects of valerian, this herb may be a valuable natural medicine for treating patients with tension - type headaches. A 2020 study found that compared with patients receiving placebo treatment, patients with tension - type headaches who took 530 mg of valerian root extract daily for one month had a significant reduction in headache severity.
Relieving Menopausal Symptoms：Menopause refers to the point when the menstrual cycle stops, that is, no menstruation for one year. Menopause can cause symptoms such as hot flashes, sleep problems, anxiety, and depression. Some studies suggest that valerian can help relieve some menopausal symptoms. Evidence from several small - scale studies shows that menopausal women taking valerian supplements can reduce the severity of hot flashes, improve sleep disorders, and reduce the impact of anxiety or depression. However, more well - designed studies are needed to precisely determine the specific effect of valerian root on menopausal symptoms.
Valerian root comes in various forms, such as capsules, tablets, tinctures (liquid extracts), and tea. Valerian can be taken alone, but it is often mixed with other herbs that have sedative and sleep - promoting effects, such as chamomile and passionflower, to make products like sleep gummies and sleep - aid teas. The time to take valerian depends on the symptoms or conditions you hope to improve. For example, if it is to promote a restful sleep, it is usually taken as a single dose before bedtime, but it can be taken multiple times a day to relieve stress and anxiety. If taking valerian during the day, it is generally recommended to take the supplement with meals.
The dosage of valerian varies. Generally, for sleep - promoting purposes, the dosage range is 300 - 600 mg taken before bedtime, or it can be taken in divided doses throughout the day. A 2020 study found that taking a dose of 450 - 1410 mg daily for four to eight weeks is more effective in improving sleep quality. Most supplements sold online contain 500 mg of valerian root per dose, but some supplements have much higher dosages. If you are unsure how much valerian you should take, it is recommended to consult a healthcare provider.
Valerian root is relatively safe in the short term, but its long - term safety is unclear. Side effects are more common when using higher doses. For example, at higher doses, valerian root is more likely to make you feel drowsy, thus affecting your ability to perform tasks such as driving and working. At least two patients had seizures after taking large doses of herbs containing valerian root due to extremely low sodium levels in the blood. Researchers speculate that valerian root may be related to the low sodium levels, but this has not been confirmed. Valerian is also associated with rare cases of liver damage, but this only occurs when valerian supplements are taken together with other herbs, such as skullcap and black cohosh. Currently, it is unknown whether taking valerian during pregnancy or breastfeeding is harmful.
Due to its sedative effect, valerian root should not be taken simultaneously with medications for treating anxiety, epilepsy, insomnia, and seizures. These medications include:
Benzodiazepines: These are sedatives with a calming effect, used to treat conditions such as anxiety and epilepsy. Examples include alprazolam (Xanax) and diazepam (Valium).
Barbiturates: These are also sedatives that can help treat anxiety disorders and reduce muscle spasms and seizures. For example, phenobarbital (Luminal) and propofol (Diprivan).
Anticonvulsants: Drugs like phenytoin (Phenytek) and valproic acid (Depakene) can help prevent seizures.
Sleep medications: Drugs such as zolpidem (Ambien) and eszopiclone (Lunesta) can help you fall asleep or stay asleep.
If you are currently taking one or more of the above - mentioned medications, it is advisable to consult a healthcare provider before taking any herbal supplements, including valerian root. If you are already taking supplements, you should also be aware of the potential risks of combining supplements. For example, supplements such as melatonin, St. John's wort, and kava may have sedative effects similar to valerian. If taken together, these supplements may produce stronger or different effects than expected. In addition, due to its potential hypnotic effect, valerian root should not be taken with alcohol.
When purchasing valerian root supplements, it is crucial to choose products from reputable companies. Although the US Food and Drug Administration regulates dietary supplements, including herbs like valerian, the regulatory process is not as strict as that for drugs. To ensure the purchase of safe and effective valerian root supplements, it is best to research different companies before buying. If possible, choose valerian root supplements produced by companies that use third - party laboratories, such as Underwriters Laboratories, United States Pharmacopeia, and NSF International, to test the product quality and purity. Also, keep in mind that valerian root supplements come in different forms. If you can't stand swallowing pills, tea or tincture may be a better choice.
Although valerian root is relatively safe, an overdose is still possible. Case studies of people who ingested extremely high doses of valerian (although other supplements were also taken simultaneously) reported dangerous side effects such as seizures and low sodium levels in the blood. It is essential to follow the dosage instructions on the supplement label. Although there is currently no defined upper limit for valerian intake, some experts recommend avoiding taking more than 1060 mg per day. It is always advisable to consult a healthcare provider to determine the most suitable dosage for you.
There are few reported adverse reactions after taking valerian, and they are usually mild. The most common side effects reported in research include:
Headache
Drowsiness
Diarrhea
Dizziness
Skin itching
It should be remembered that higher doses of valerian are more likely to cause side effects such as drowsiness. This is why the nighttime dose of valerian for promoting a restful sleep is usually higher, while the daytime dose is divided into multiple small doses.
Valerian root is a commonly used herb for treating common conditions such as insomnia and anxiety. It is derived from the valerian plant and is used as a supplement in various forms, including capsules and liquid extracts. Research suggests that valerian root may help promote restful sleep, reduce stress and anxiety, and improve symptoms related to tension - type headaches, pre - menstrual syndrome, and menopause. Valerian root is generally safe, but it may cause side effects such as drowsiness and interact with common prescription medications. If you are interested in taking valerian, it is best to consult a healthcare provider first. They can help you determine whether valerian is suitable for you and how much you should take.
