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Valerian
For centuries, the tall
perennial herb with pinkish flowers known as
valerian (Valeriana officinalis) has
been enlisted to help restless insomniacs
get a sound night's sleep. Today this mild,
nonaddictive sedative is quite popular both
as a sleep aid and as an anxiety fighter,
particularly in Germany, France, Belgium,
and the United Kingdom. And in recent years
its popularity has grown enormously in the
United States as well.
This graceful plant grows
wild in North America, Europe, and Asia. Its
underground stems and roots are harvested
and dried to make healing preparations.
Although there has long been
controversy over what makes valerian so
effective as a relaxant, it is increasingly
accepted that this herb does, in fact, work
as the ancients once claimed it did. In
addition to promoting sound sleep, valerian
has a reputation for easing anxiety and
relaxing tense muscles. It may also have a
role to play in relieving digestive
conditions, such as diverticulosis and
irritable bowel syndrome.
Valerian added to bath
water in the form of a very strong herbal
tea or as an essential oil is said to have a
calming effect, although specific scientific
evidence is sparse.
Specifically,
valerian may help to:
Improve sleep.
In the brain, valerian is thought to bind to
receptors for a nerve chemical called GABA
(gamma-aminobutyric acid). By blocking some
nerve impulses from reaching the brain, the
herb seems to shorten the amount of time it
takes to fall asleep as well as improve the
quality of sleep that results. And, unlike
some of the more commonly prescribed sleep
medications, valerian is not addictive. Nor
does it cause morning grogginess (when taken
at recommended doses), as some prescription
drugs do.
Numerous studies of
insomniacs have shown that those who take
valerian fall asleep faster than
participants given a placebo. The quality of
sleep improves as well, according to several
recent studies. In one placebo-controlled
trial of 27 people with insomnia, Swedish
researchers found that 89% of those who were
given a valerian preparation reported
improved sleep, with 44% rating their sleep
as "perfect."
Even more impressive
results emerged from a well-designed 1996
trial involving 121 insomnia sufferers.
Among the benefits of valerian root extract
taken one hour before bedtime (2 tablets of
300 mg each): significantly improved sleep
quality, dream recall, and sense of
psychological well-being.
Valerian may also be
useful for people without insomnia per se.
In a 1983 trial that involved 128 healthy
people, those assigned to take a valerian
root preparation were far more likely to
fall asleep faster than those given a
placebo. The valerian group also tended to
stay asleep longer. Overall sleep quality
improved significantly, particularly in
those who rated themselves as poor sleepers
to start with.
Reduce nervous
tension, anxiety, and restlessness.
German health authorities endorse the use of
valerian for restlessness and sleeping
disorders that are caused specifically by
nervous conditions. In fact, anyone who
suffers from stress, panic attacks, or other
nervous conditions may want to give valerian
a try.
Valerian is thought to
lessen anxiety because in blocking brain
receptors for the neurotransmitter GABA, it
also inhibits nerve impulses and
stress-related messages from reaching the
brain. More research is needed, however.
Lessen stomach cramps
and improve digestive system disorders.
Animal testing and clinical research
indicates that valerian has antispasmodic
properties. This may explain why it's
valuable for countering spasms of the muscle
tissue in the digestive tract and easing the
intestinal pain that frequently accompanies
irritable bowel syndrome. The herb's calming
effect may also contribute to healing; after
all, many digestive disorders are provoked
by stress.
- tincture
- tablet
- softgel
- liquid
- dried herb/tea
- capsule
Special tips:
A freeze-dried extract may be the most effective
form of the herb. Many herbalists believe
that when an herb is freshly picked, it
contains the highest quality and quantity of
healing properties. Companies that freeze
dry their products do so immediately after
harvesting to ensure maximum freshness.
Valerian is available as
a single supplement or in combination with
other herbs and nutritional supplements.
For insomnia:
As a first-time user, take 1 teaspoon of
liquid extract diluted in water or a 400-450
mg capsule of a standardized extract or a
freeze-dried whole herb, 30 to 45 minutes
before bedtime. The dose can safely be
increased to 2 teaspoons of liquid extract
or up to 1,350 mg of standardized
extract/freeze-dried herb, depending on how
much valerian you find that you need. Most
people, however, discover that higher doses
do not confer any extra benefit.
For anxiety:
Take 400-450 mg or 1 teaspoon liquid
extract, twice a day, as needed; take
800-1,350 mg at bedtime for sleep.
For muscle aches and
pains: Start with
400-450 mg or 1/2 teaspoon liquid extract
and increase to 800-1,350 mg or 1-2
teaspoons liquid extract, if needed, before
going to bed.
Digestive problems due
to anxiety: Start
with 400-450 mg or 1/2 teaspoon of liquid
extract two or three times a day and
increase to 800-1,350 mg or 1-2 teaspoons of
liquid extract, if needed, before going to
bed.
Be sure to check out our
Dosage Recommendations Chart for
Valerian, which lists therapeutic
dosages for specific ailments at a glance.
An unpleasant smell develops as valerian dries; take
the herb in capsule form if the odor bothers
you. If you're using a liquid extract
diluted in water, try making it more
palatable by adding some honey or sugar.
If you choose a
standardized product, make sure it contains
0.8% valeric (or valerenic) acid. Although
often hard to confirm, it's best to use
products made with roots that were recently
harvested and dried at a low temperature.
Store valerian in a cool,
dark place.
To avoid excessive drowsiness or possibly other
complications, don't take valerian with any
muscle relaxants (carisoprodol,
cyclobenzaprine), narcotic pain relievers
(codeine, hydrocodone), prescription sleep
medications, tranquilizers, or other drugs
that can make you sleepy (including certain
antihistamines).
Generally, valerian
causes no side effects when taken at
recommended doses. Some people do experience
drowsiness or a certain lack of alertness if
they take the herb during the day, however.
Extremely large doses may
cause dizziness, restlessness, blurry
vision, nausea, excitability, and/or
grogginess upon awakening. A case of
valerian overdose was reported in 1995;
taking approximately 20 times the
recommended therapeutic dose of valerian
root (18 to 24 grams) produced mild
symptoms. Luckily, these symptoms resolved
within 24 hours.
Don't take valerian on a nightly basis for more than
two consecutive weeks. Even though the herb
is not addictive, it's generally not a good
idea to depend on any sleep aid long term.
After taking valerian,
wait at least three hours before driving,
operating heavy machinery, or undertaking
any other potentially hazardous task that
requires you to be alert.
Make sure to avoid
alcohol while taking valerian.
Don't take valerian if
you are pregnant or breast-feeding.
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Ailments
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Dosage
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Alcoholism |
400-450 mg
capsule 3 times a day as needed
for anxiety related to alcohol
withdrawal; 1-3 capsules at
bedtime for sleep. Just one
caution: As both alcohol and
valerian cause drowsiness, they
should not be used at the same
time.
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Anxiety and Panic |
400-450 mg or 1
tsp. liquid extract, twice a
day, as needed; take 800-1,350
mg at bedtime for sleep
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Flu |
400-450 mg
standardized extract or
freeze-dried whole herb or 1
tsp. liquid extract at bedtime
to improve sleep
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Insomnia |
1 tsp. liquid
extract or 400-450 mg
standardized extract or
freeze-dried whole herb, 30 to
45 minutes before bedtime. Dose
can be safely increased to 2
tsp. liquid extract or up to
1,350 mg, if necessary.
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Muscle Aches and
Pains |
400-500 mg 3
times a day
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