What is valerian? Effects & side effects

Suffering from insomnia or just having trouble sleeping? Then discover everything about the effects of valerian, its side effects, and the benefits of valerian root. In this article, you will learn what valerian is and what it does. Does this supplement really provide (nightly) rest?

Because... Did you know there's a herb that has been used since the second century AD to relieve insomnia, anxiety, and nervousness?

This natural and herbal sleep aid is called valerian (root) and is widely used and respected for its calming effects and anti-anxiety capabilities.

Perhaps you've had valerian root before without realizing it. Valerian is often used in sleep-promoting teas and herbal supplements.

But valerian doesn't just promote a good night's sleep; it is also useful for the natural treatment of anxiety and can even lower blood pressure, among other benefits.

In this article, we try to unravel why people buy valerian pills.

What is valerian root?

Valerian root is derived from valerian (Valeriana officinalis), a perennial flowering plant from the Valerianaceae family. The plant has sweetly scented pink or white flowers that bloom in the summer.

Originally from Europe and parts of Asia, valerian has become a widely used herb for improving sleep quality, added to tea and dietary supplements.

Valerian root contains volatile oils, including valerenic acids, less volatile sesquiterpenes, and valepotriates (short-chain fatty acid esters). These active compounds are likely responsible for valerian root's ability to have a calming and restorative effect on the body's central nervous system.

Valerian root has a calming and restorative effect.

The name of the herb is derived from the personal name 'Valeria' and the Latin verb 'valere' (to be strong, healthy).

Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Hippocrates described its properties, and Galen later prescribed it as a remedy for insomnia.

Until around the 19th century, it was also used as an early remedy for epilepsy.

Researchers discovered that isovalerenic acid, a chemical in valerian, can prevent convulsions, similar to the effects of the antiepileptic drug valproic acid.

How valerian works

The action of valerian is primarily attributed to the interaction of the plant's active compounds with the nervous system, and more specifically with the neurotransmitter GABA (Gamma-Amino-Butyric Acid). GABA plays a crucial role in the body by regulating neuron activity, reducing feelings of anxiety, and promoting a sense of relaxation.

The active substances in valerian, including valerenic acid and valerenol, directly influence GABA activity. They prevent the breakdown of this neurotransmitter in the brain, making more of it available. This leads to reduced nervous activity and an increased feeling of calm and relaxation.

Additionally, valerian appears to influence the serotonin system, another important neurotransmitter involved in mood and sleep. These versatile interactions contribute to valerian's beneficial effects on stress, anxiety, and sleep problems.

Despite valerian's effectiveness being touted as a natural sleep aid and anxiolytic, the exact mechanisms behind its action are still the subject of scientific research. The effects can vary from person to person and may depend on factors such as dosage, individual body chemistry, and the specific formulation of the supplement.

Valerian benefits

Valerian is a natural supplement with several benefits, including promoting sleep, calming anxiety, lowering blood pressure, relieving menstrual cramps, and improving stress management.

The active compound in valerian, linarin, stimulates the release of the neurotransmitter GABA, which calms nerve activity and thus produces a calming effect.

Studies show that valerian can improve sleep quality, reduce anxiety, and lower blood pressure. Furthermore, thanks to its muscle-relaxing and antispasmodic properties, valerian can alleviate menstrual cramps.

Another benefit is that valerian, by increasing GABA levels, can improve stress management by suppressing both physical and psychological stress. Below, we will further elaborate on the (potential) benefits.  

Studies show that valerian reduces the time it takes to fall asleep and improves sleep quality, so if you can't sleep, this might be exactly what you're looking for. Unlike many prescription sleep medications, valerian has fewer side effects and is less likely to cause morning drowsiness.

1. Naturally aids sleep

In a double-blind study conducted by the Foellinge Health Center in Sweden, the effects of valerian on poor sleep were significant. Of the study participants, 44 percent reported perfect sleep, while 89 percent reported improved sleep when using valerian root. Furthermore, no adverse effects were observed in this group.

Valerian root is often combined with other calming herbs, such as hops (Humulus lupulus) and lemon balm (Melissa officinalis), to treat sleep disorders. A study in children with mild sleep problems, published in Phytomedicine, showed that 81 percent of those who took a herbal combination of valerian and lemon balm slept much better than those who took a placebo.

But how exactly does valerian root help you sleep better? As mentioned, valerian contains the chemical linarin, which has been shown to have calming effects.

Valerian extract can induce sedation by increasing gamma-aminobutyric acid (GABA) levels in your brain. GABA is an inhibitory neurotransmitter in the central nervous system. In sufficiently large quantities, it can have a calming effect and soothe nerve activity.

Research results suggest that valerian may cause GABA to be released from nerve endings in the brain and then blocks GABA from being reabsorbed into nerve cells. Additionally, valerenic acid inhibits an enzyme that destroys GABA, another way valerian can improve your GABA levels and promote a great night's sleep.

2. Calms anxiety

Scientists have discovered that valerian root, specifically valerenic acid, increases the amount of GABA via GABA receptors.

Medications like alprazolam (Xanax) and diazepam (Valium) also work by increasing GABA levels in the brain. The valerenic acid, valerenine acid, and valerenol in valerian root extract act as anxiolytics.

It is amazing that a plant-based remedy like valerian root appears to have the same anxiolytic effects as prescription medications, without the adverse effects of psychotropic drugs. If you are taking other sedative medications or antidepressants (such as tricyclic antidepressants, like amitriptyline, or tetracyclic antidepressants), do not take valerian at the same time.

3. Lowers blood pressure

Now that you know valerian root can be so calming for body and mind, it's probably not surprising to hear that it can also help lower blood pressure, thereby improving heart health.

The same active ingredients that contribute to valerian's effects for anxiety management and restlessness can also help the body regulate blood pressure properly.

High blood pressure is something you definitely want to avoid because it increases the risk of stroke and heart attack, and heart disease is a major health problem in the United States.

Studies indicate that valerian root supplements can help lower blood pressure naturally and keep it at a healthy level, which has a direct positive impact on your heart health.

4. Relieves menstrual cramps

The relaxing nature of valerian root can make it a smart choice for natural relief from menstrual cramps. It can reduce the severity and discomfort of menstrual cramps, which is a common problem for women who suffer from PMS monthly.

How exactly can valerian root help? It is a natural sedative and antispasmodic, meaning it suppresses muscle spasms and acts as a natural muscle relaxant.

Dietary supplements containing valerian root can effectively calm the severe contractions of the uterine muscles that cause the terrible pain many women experience during menstruation, according to a double-blind, randomized, placebo-controlled study from the Islamic Azad University in Iran.

5. Improves stress management

By reducing anxiety and improving the duration and quality of sleep, valerian root can significantly aid in daily stress management. Chronic stress, another major problem among adults, can affect many aspects of your health, including sleep quality and immune system health.

By improving GABA levels, valerian makes it easier for both mind and body to relax. It is an excellent natural way to keep your cortisol levels low and improve your quality of life.

Valerian root has also been shown to suppress both physical and psychological stress by helping to maintain serotonin levels, a neurotransmitter that helps regulate mood, according to research published in BMC Complementary and Alternative Medicine.

Valerian can help with stress management.

Valerian vs. melatonin

Melatonin is a hormone produced in the pineal gland, and melatonin's action regulates the body's sleep-wake cycle. As the sun sets and it gets dark, the pineal gland is 'turned on' by the suprachiasmatic nucleus and actively begins to produce melatonin, which is released into the blood.

This usually happens around 9 PM. As a result, blood melatonin levels rise sharply, and you start to feel less alert, making sleep more appealing.

Blood melatonin levels remain elevated for approximately 12 hours (throughout the night) until the light of a new day, when they drop back to low daytime levels around 9 AM. During the day, melatonin levels are barely detectable, and low melatonin levels are associated with sleep disorders such as insomnia.

Valerian is a calming herb that has been used for centuries to treat sleep disorders. Because valerian increases GABA levels in the brain, it helps reduce brain activity and allows users to fall asleep more easily, thereby improving overall sleep quality.

What do valerian and melatonin have in common?

When people buy valerian or melatonin, in both cases it is usually done to treat insomnia and sleep problems. Both have a positive effect on blood pressure. Valerian is also recommended to treat anxiety, muscle spasms, and cramps.

Melatonin is being researched to help in the treatment of cancer (improving response, survival, and quality of life). Melatonin also shows promise for Alzheimer's disease and amyotrophic lateral sclerosis (often abbreviated as ALS).

Valerian side effects

Few serious side effects have been reported in clinical studies of valerian. In fact, many of the most commonly reported valerian side effects also occurred in people taking a placebo, or inactive pill. The most common side effects of valerian are:

• Headache
• Dizziness
• Skin itching
• Upset stomach
• Abnormal heart rhythm

Because valerian is often taken as a sleep aid, drowsiness is usually seen as a desired outcome rather than a side effect. But if you take it in smaller doses to relieve anxiety, you should be aware that it can also make you somewhat drowsy. Therefore, it's best not to take valerian if you need to drive or be alert.

There is some evidence that valerian can increase drowsiness in some people the morning after it is taken. This may depend on the dose of the supplement you are taking, with higher doses leading to more next-day drowsiness.

Some people have a so-called paradoxical reaction to valerian, where it makes them less sleepy and potentially causes insomnia. If you take valerian before bed and find it harder to fall asleep than usual, this may be the case.

Although the effects of valerian in people with heart rhythm disorders have not been evaluated, it has been shown that the supplement can slow the heart rate in some people and may cause certain abnormal rhythms. Therefore, you should be very careful about taking valerian if you have an abnormal heart rhythm.

Valerian is not known to disrupt sleep cycles or restful sleep, but this may not be the case if it causes insomnia. If you find yourself drowsy the next morning, it may be because your dose was too high, or because valerian made it harder for you to sleep.

Possible interactions between medications and valerian

Like conventional medicines and drugs, dietary supplements can interact with other supplements or medications you are taking. Therefore, it is important to discuss taking valerian with your doctor if you regularly take other medications or supplements.

Because valerian can increase drowsiness, you should not take it in combination with other medications or supplements used to increase relaxation or treat anxiety or depression – unless you do so under medical supervision. These medications and supplements include:

• Benzodiazepines such as alprazolam (Xanax), diazepam (Valium), lorazepam (Ativan), or triazolam (Halcion)
• Barbiturates such as phenobarbital (Luminal) or propofol (Diprivan)
• Antidepressants or anxiolytics, including selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants (TCAs), and monoamine oxidase inhibitors (MAOIs)
• Opiates or narcotics, such as codeine, hydrocodone (Vicodin), oxycodone (OxyContin), acetaminophen and oxycodone (Percocet), methadone, or morphine
• All prescription or over-the-counter sleep aids, including zolpidem (Ambien), eszopiclone (Lunesta), and zaleplon (Sonata)
• Dietary supplements such as St. John's Wort, kava, and melatonin

Alcohol is a depressant that can have a sedating effect in some people, which can be enhanced when combined with valerian. Do not drink alcohol if you are taking valerian during the day, unless you know how this combination affects you. If you drink alcohol in the evening, be aware that this can amplify the effects of valerian at night.

Frequently Asked Questions

How much valerian per day?

The amount of valerian you should take per day depends on the form of administration. The most common forms are: tea, tablets, and liquid for drops. The tablets come in 45 mg, 300 mg, and 450 mg variants. It is important to always use valerian as recommended and not to exceed the daily recommended amount.

Valerian Dosage

Valerian tablets are available under the names Valdispert and Lamberts valerian. For a nervous or tense feeling, the following valerian dosage applies:

• Valdispert 450 mg tablets: one tablet three times a day, no more than four tablets a day
• Lamberts Valerian 300 mg tablets: one tablet twice a day, no more than four tablets a day

If you suffer from sleep problems, it is common to take one Valdispert 450 mg tablet or one 300 mg tablet of Lamberts Valerian half an hour to an hour before bedtime. You can also take this tablet earlier in the evening.

How many drops of valerian should you take?

Unless otherwise advised, it is recommended to take 20 to 30 drops of valerian three times a day. For children aged 6 to 12, half the dose is sufficient. You can drop the drops directly onto the tongue or mix them with a little water and then swallow.

How do you make valerian tea?

You can make valerian tea with loose herbs from the valerian plant. Because hot water can destroy the active ingredients, it is better to mix the herb with cold water. Valerian tea is popular for relaxation, for example, in cases of sleep problems. Typically, you take 1 to 3 grams of valerian per cup, no more than three times a day.

Is valerian bad for your liver?

Cases have been reported in the literature suggesting that valerian is bad for the liver. The good news is that, based on the evidence so far, it appears that liver injury associated with valerian is very rare.

Following these reports, researchers abroad initiated a safety study into the ingredient Valeriana officinalis and its effect on the liver, including products for which side effects have been reported that may contain other ingredients.

Valerian is not bad for the liver.

Is valerian addictive?

For most people, valerian is not addictive. For most users of valerian supplements, it also does not cause withdrawal symptoms.

Nevertheless, there have been a few reports worldwide of withdrawal symptoms when valerian has been used for a very long time. If you want to stop taking valerian, gradually reduce your dose instead of stopping all at once.

How long does it take for valerian to work?

For some people, valerian can have a calming effect within 2 hours. Therefore, for insomnia, it is best to take valerian 1 to 2 hours before bedtime, or a maximum of 3 times during the day, with the last dose before bedtime.

What are the effects of a valerian overdose?

The effects of a single valerian overdose are unknown, but it is always better not to exceed the recommended dosage. You may experience fatigue, abdominal cramps, shortness of breath, or lightheadedness. If you experience these symptoms, it is advisable to contact a healthcare professional.

Conclusion

Valerian root is a safe and natural way to help with one of the most bothersome and common health problems: poor sleep.

Many prescription sleep aids leave you feeling groggy the next morning, not to mention all the other scary and more serious risks on those long labels. Valerian root works with your body's chemistry to get your sleep back on track.

In addition, studies and reviews indicate that valerian has several other positive effects, including its ability to relieve nervousness, anxiety, tension, menstrual cramps, and high blood pressure.

Regarding safety, valerian root is considered safe when used correctly. It does interact with some medications, so consult your doctor before using it if you are taking medications or other herbal supplements.

Sources

• https://academic.oup.com/jpp/article/51/5/505/6157291?login=false
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
• https://journals.sagepub.com/doi/10.1177/2515690X20967323
• https://www.sciencedirect.com/topics/neuroscience/valerian
• https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875

About this Valeriana article

Valerian, also known as 'Valeriana', is part of the historical plant community, used since Roman times. Available in various forms such as tincture, tablet, dragee, capsules, and tea, it serves as a natural calming agent for nervousness and a non-pharmacological sleep aid for sleep disorders.

Advice from a pharmacist or doctor

Overdosing should be avoided, and advice from a pharmacist or doctor is crucial, especially during pregnancy, breastfeeding, or when using other medications such as risperidone. Although it is not a substitute for therapy or mindfulness in situations such as burnout, giftedness, and autism, it can be supportive. It is available at pharmacies, drugstores, and sometimes in hospitals.

Passiflora, rosemary, and lemon balm

In the broader plant community, Valerian is sometimes combined with other energizing plants, such as passionflower, lemon balm, rosemary, eyebright, and nettle, which are also full of nutrients.

What does the Medicines Evaluation Board do?

The safety of medicines is assessed by the Medicines Evaluation Board, but valerian pills are not regulated as medicines. It is therefore essential to always consult a healthcare professional before use, also for a specific side effect related to valerian root supplements.