What is valerian root?

Valerian root is a plant that is native to Europe and Asia. It has been used for thousands of years for medicinal purposes, including as a natural remedy for anxiety and insomnia.

How does it work?

Valerian root works by increasing the amount of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that helps regulate the nervous system and reduce anxiety. Additionally, valerian root has been shown to increase the levels of certain calming chemicals in the brain, such as serotonin and melatonin.

What are the active ingredients?

Valerenic acid, isovaleric acid, and valerenol are active ingredients in valerian root. These compounds are believed to be responsible for the plant's calming effects.

What forms does it come in?

• Capsules
• Tablets
• Tinctures
• Teas

When was it first used for medicinal purposes?

Valerian root has been used for medicinal purposes for thousands of years, with the earliest recorded use dating back to ancient Greece and Rome.

Summary:

Valerian root is a plant that has been used for medicinal purposes for thousands of years. It works by increasing the amount of the neurotransmitter GABA in the brain, as well as increasing levels of certain calming chemicals such as serotonin and melatonin. The active ingredients in valerian root include valerenic acid, isovaleric acid, and valerenol. It is available in various forms including capsules, tablets, tinctures, and teas. Valerian root has been shown to help treat anxiety, insomnia, stress, headaches, muscle tension, and menopausal symptoms. It is generally well tolerated, with few reported side effects such as drowsiness, headache, dizziness, or dry mouth. The recommended daily dose is between 300-600.

What does Valerian Root help with?

• Sleep trouble and insomnia: Valerian is best known for helping people fall asleep faster and sleep more deeply, without the grogginess associated with sleep medications. It appears to work best with regular use — think of it as a gentle recalibration of your sleep system rather than a knockout pill.
• Anxiety and stress: By supporting calming brain chemistry, valerian can take the edge off everyday stress and nervous tension. It's particularly useful for the kind of mental restlessness that makes it hard to wind down at the end of the day.
• Nervous restlessness and tension: Valerian has a long track record in European herbal medicine for physical and mental restlessness — that wired, can't-settle feeling. It's often combined with other calming herbs like lemon balm or hops for this purpose.
• Menopausal sleep disturbances: Several studies have specifically looked at valerian in menopausal women, who often struggle with sleep disruption linked to hormonal changes. Results suggest it can meaningfully improve sleep quality in this group.
• Menopausal hot flashes: Some research suggests valerian may reduce both the frequency and severity of hot flashes in menopausal and post-menopausal women, possibly through effects on serotonin receptors involved in temperature regulation.
• ADHD (attention and focus): Preliminary research in children with ADHD suggests valerian combined with lemon balm may reduce hyperactivity and restlessness. Evidence here is early but encouraging for a calming support role.
• OCD (obsessive symptoms): A small number of trials have explored valerian for obsessive-compulsive disorder, with some showing a modest reduction in compulsive symptom scores. This is an emerging area with limited but interesting data.
• PMS and menstrual discomfort: Valerian has been used traditionally for menstrual cramps and mood-related PMS symptoms, and small clinical studies suggest it may reduce the severity of physical discomfort and emotional irritability in the days before a period.

What can it help prevent?

Valerian root has not been proven to help prevent any specific conditions or symptoms.

Which foods are rich in it?

Valerian root is not found in any food sources. It is available as a supplement in various forms.

What are possible side effects?

Valerian root is generally well tolerated when taken as directed, but side effects could include:

• Drowsiness
• Headache
• Dizziness
• Dry mouth

It may also interact with certain medications.

Recommended daily dose:

The recommended daily dose of valerian root varies depending on the form it is taken in, but a typical dose is between 300-600mg per day.

How long does it take to work?

The amount of time it takes for valerian root to work varies from person to person, but it is generally recommended to take it for several weeks to see the full benefits.

What time of day is best to take it?

Valerian root is typically taken at bedtime, as it may cause drowsiness.

Should I take it with food?

Valerian root may be taken with or without food.

Recommended use for insomnia:

• 18 years old and up: Dosage: 400 mg to 900 mg. Frequency: 30 to 60 minutes before bedtime
• 13-17 years old: Dosage: 5 mg to 200 mg Frequency: 30 to 60 minutes before bedtime
• Time it takes to work: approximately 4 to 8 weeks