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How does valerian help with anxiety?

Valerian root is said to reduce psychological reactions to stress, making one feel more relaxed and less anxious. Vitamines.com delves into recent research on valerian and anxiety.

What does valerian do?

Valerian root (Valeriana officinalis) comes from a plant native to Europe and Asia. Valerian root is said to have calming effects, and in fact, valerian has been used for thousands of years to alleviate various ailments, such as arthritis, digestive problems, and headaches.

A well-known use of valerian is in the treatment of sleep problems and anxiety.

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What is anxiety?

Anxiety is a feeling of unease, such as worry or fear, which can be mild or severe.

Everyone experiences feelings of anxiety now and then; that's actually quite normal. For example, you might worry and feel anxious before an exam, a medical test, or a job interview. In such moments, it can be perfectly normal to feel anxious.

However, some people find it difficult to control their worries. Their feelings of anxiety are more constant and can often affect their daily lives. Anxiety is the main symptom of several conditions, including panic disorder, phobias, post-traumatic stress disorder, and social anxiety disorder (social phobia).

Everyone experiences feelings of anxiety now and then.

Valerian dosage for anxiety

As a supplement, valerian is usually made from the roots of the plant, but it can also come from dried stems, other plant materials, or plant extracts. It is available in various forms, including:

  • Valerian drops
  • Tablets
  • Capsules
  • Tea

There is no specific preparation or dose considered best for anxiety. Many studies have focused on dosages between 300 and 500 milligrams per day.

If you want to use valerian for anxiety, it's best to start with a low dose and gradually increase the amount until you determine what dose works best for you. For anxiety, lower dosages are generally used than for sleep problems.

Person with anxious and nervous feelings

Effects of valerian root against anxiety

The exact mechanism of valerian's action in anxiety is not yet known, but it is believed that valerian root influences the availability of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain.

GABA is an amino acid that acts as an inhibitory neurotransmitter in the central nervous system. In other words, it inhibits nerve transmission, which contributes to a calming effect on the body.

Some studies suggest that valerian root has mild sedative and calming properties – less than prescribed sleep medication. Other studies suggest that valerian root may help with anxiety.

In a 2020 meta-analysis, researchers reviewed past studies to determine why some studies showed beneficial effects while others had no effect.

The researchers suspect that the possible culprit is the variable nature and quality of the herbal extracts used in studies. Better and more consistent quality control of supplements and dosing could lead to more reliable results and stronger effects.

Although valerian root is used for various problems, there is not enough research evidence to support the herb's effectiveness. The use of valerian root as a sleep aid is supported by some evidence from clinical trials; however, these studies are usually small and not conducted according to strict standards.

However, some people who regularly take the supplement have shared that it makes them feel calm and reduces nervous tension and stress.

Dried valerian root on wooden spoon and cloth background

Valerian root for anxiety disorders

There is not enough scientific evidence to support the use of valerian root in treating anxiety disorders such as social anxiety disorder (SAD). It may help promote calmness, but it should not be used in place of professional treatment for anxiety.

Interactions with medications

Valerian root can make you feel sleepy if taken with prescription medications such as:

  • Barbiturates like phenobarbital
  • Benzodiazepines
  • Narcotics like codeine
  • Over-the-counter cold and sleep remedies
  • Selective serotonin reuptake inhibitors (SSRIs)

Generally, it is advised to read the leaflet and discuss it with a qualified healthcare provider and/or pharmacist.

When should you not take valerian?

Despite your feelings of anxiety, you should certainly not take valerian root if you are pregnant or breastfeeding, or if you have liver disease. If you are taking monoamine oxidase inhibitors (MAOIs), other antidepressants, and certain other types of medication, valerian root should be used with caution and may not be suitable in those cases.

Is valerian addictive?

Unlike prescription sleep medications, valerian carries no risk of dependence. It is sometimes even used to help insomniacs withdraw from benzodiazepines.

However, a valerian supplement should only be used under the supervision of a qualified healthcare professional, and be cautious if you use the supplement for an extended period.

Valerian is not addictive.

Furthermore, do not operate heavy or dangerous machinery until you know what effect the supplement has on you.

It may be wise to consult your doctor before using valerian root for social anxiety disorder.

Frequently asked questions

What are the side effects of valerian root?

Side effects of valerian root are rare, but can include headache, stomach upset, daytime sleepiness, and dizziness.

How long does valerian root stay in your body?

Many components in valerian root metabolize at different rates and through different mechanisms. Research has shown that the elimination half-life of the compound valeric acid is approximately 1.1 hours. The effects of valerian root appear to wear off after about four to six hours.

Conclusion

Most people want to manage anxiety and stress without supplements, and that is perfectly understandable. There are also many ways to cope with stressful situations, such as keeping a stress diary and finding five minutes each day to relax.

However, a potentially effective and natural way to better manage stress and anxiety is to take Valerian root. Valerian root is an herbal remedy that can actually influence your brain to reduce depressive thoughts and help stop overthinking.

Valerian root helps promote healthy deep sleep, so you wake up refreshed and ready to face the day. In short, valerian root is a popular natural way to actively manage stress and reduce feelings of anxiety.

Sources

About this valerian root for anxiety article

Valerian is a herbal food supplement known for its calming effects on nervousness, stress, insomnia, and even nightmares. It is often recommended by pharmacists as a natural alternative to pharmaceutical drugs. In addition to its use for insomnia and restless legs syndrome, valerian is also used in drug withdrawal.

St. John's wort and sage

In some cases, valerian can be combined with other herbal remedies such as St. John's wort and sage, often in the form of a coated tablet or tablet. This combination can be beneficial in treating symptoms of depression and burnout. However, before taking these medications, it is advisable to consult a doctor or pharmacist, especially during pregnancy.

Overthinking and twitching eyelid

Studies also show that valerian can help with symptoms of perfectionism and narcissism, such as increased muscle tension, overthinking, and a twitching eyelid. It can also be useful in cognitive behavioral therapy. Although it does not have the nutritional value of a full meal, it can be a useful addition to your diet in managing stress and anxiety.

Food supplements and medicines

Please note that the Medicines Evaluation Board (CBG) monitors the claims of food supplements and medicines. Although valerian helps with migraines and sleep disorders, it is not a full-fledged antidepressant and can cause a hangover effect in some users.

 

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