Valerian (Valeriana officinalis) is an herb that grows in many countries in the world, especially in European and Asian regions. The name valerian is derived from the word “valere” meaning to be strong or healthy. This perennial plant has been part of ancient medical practice which can be traced back 2,000 years ago. According to historical records, Galen prescribed valerian for insomnia. In ancient China, valerian preparations were used for acne, sores, digestive disorders, flatulence, congestive heart failure, angina, and urinary tract problems. The roots of valerian contain active ingredients with known calming effect on the nervous system and smooth muscles. Thus, valerian supplements are used to treat anxiety disorders and as an effective sedating agent.

Valerian supplements are available in the market in different forms. The dried roots are usually made into valerian tea or valerian tincture. Valerian extract and other dried valerian parts are manufactured into valerian capsule and tablets. The active constituents of valerian are still unknown. According to studies, the benefits of valerian are derived from the mixture of many of its ingredients and not just a single or multiple components. The interaction of its volatile oils, sesquiterpenes, and valepotriates are said to be one responsible for its health benefits.

Valerian Benefits

• The mild hypnotic action of valerian is very beneficial to people who have trouble sleeping and are suffering from insomnia. It also increases the quality of sleep by reducing restlessness, frequency of waking, and nocturnal motor activities.
• In some parts of Europe, valerian is used as an anti-spasmodic medicine. Its anti-spasmodic property is helpful to abdominal cramping, uterine cramping, and menstrual agitation.
• Valerian is an analgesic which can be very effective in relieving dysmenorrheal, migraine, and pain associated with arthritis.
• Valerian is considered as a mild tranquilizer. This effect of valerian has been used for improving the symptoms of anxiety disorders. Valerian has been used as an alternative medicine for anti-depressants like benzodiazepines.
• Valerian may help in improving menopausal symptoms in older women.
• Valerian can be used as treatment for convulsions in people with seizure problems and epilepsy.

Valerian Side Effects

The safe dosage of valerian supplements ranges from 250 mg to 500 mg, taken before going to sleep. If it is used within its daily recommended dosage, valerian is considered safe. In cases of overdose, valerian produces adverse effects which are opposite the desired valerian benefits. Reported valerian side effects include nervousness, restlessness, anxiety, palpitations, headache, nausea, dizziness, and grogginess. Extremely high valerian dosage can even cause damage to the liver and the brain.

Any form of valerian supplement is not recommended for pregnant and breastfeeding women as the effects of valerian to the fetus and newborn are still unknown. It should also not be used by people who will drive, go to work, and will engage in other rigorous activities because of its hypnotic effects.