Valerian Root has been used to ease insomnia, anxiety, and nervous restlessness as far back as the second century A.D., and grew especially popular in Europe in the 17th century. Now research, mainly over the last decade, has begun to confirm the scientific validity of these historic uses of Valerian Root. Scientists aren't sure how valerian root works, but they believe it increases the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and has a calming effect on anxiety. A class of drugs called benzodiazepines, which includes alprazolam (Xanax) and diazepam (Valium) also work by increasing the amount of GABA in the brain, and researchers think valerian root may have a similar but weaker effect.
Valerian Root as a Sleep Remedy and for Insomnia
Valerian Root is a popular alternative to commonly prescribed medications for sleep problems because it is considered to be both safe and gentle. One of the best designed studies found that valerian root was not effective for the first 28 days, but after that valerian root greatly improved sleep for those who were taking it. That has led researchers to speculate that you may need to take valerian root for a few weeks before it begins to work. Other studies have shown that valerian root reduces the time it takes to fall asleep and improves the quality of sleep itself. Plus, unlike many prescription sleep aids, valerian root may have fewer side effects such as morning drowsiness.
What is Valerian Root?
Valerian is a perennial plant that is native to Europe and can grow 4 feet tall. It is cultivated to decorate gardens but also grows wild in damp grasslands. Straight, hollow stems are topped by umbrella-like heads. Valerian's dark green leaves are pointed at the tip and hairy underneath. Small, sweet-smelling white, light purple or pink flowers bloom in June. The root is light grayish brown and has little odor when fresh.
Available Forms of Valerian Root
Valerian Root fluid extracts and tinctures are sold in alcohol or alcohol-free (glycerite) bases. Powdered valerian Root is available in capsule or tablet form, and also as a tea.
Valerian root has a sharp odor, and to mask the scent valerian is often combined with other calming herbs, including passionflower (Passiflora incarnata), hops (Humulus lupulus), lemon balm (Melissa officinalis), and skullcap (Scutellaria lateriflora).
How to Take Valerian Root
Valerian Root is often standardized to contain 0.3 - 0.8% valerenic or valeric acid.
Adult Uses of Valerian Root
For insomnia, valerian root may be taken an hour or two before bedtime, or up to three times in the course of the day, with the last dose near bedtime. It may take a few weeks before the effects are felt.
Tea: Pour 1 cup boiling water over 1 teaspoonful (2 - 3 g) of dried root, steep 5 - 10 minutes.
Tincture (1:5): 1 - 1 1/2 tsp (4 - 6 mL)
Fluid extract (1:1): 1/2 - 1 tsp (1 - 2 mL)
Dry powdered extract (4:1): 250 - 600 mg
For anxiety, 200 mg three to four times per day
Once sleep improves, valerian root should be continued for 2 - 6 weeks.
