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Does valerian root treat anxiety and insomnia?
Valerian root can potentially improve sleep quality and provide relief from anxiety
Valerian is a plant with mild sedative properties that is sold as a sleeping aid and to treat anxiety. But does it work? In the United States (U.S.), valerian dietary supplements are usually sold as sleeping aids. In Europe, people more often take them for restlessness and anxiety. There are actually over 250 valerian species, but Valeriana officinalis is the one most commonly used for medicinal purposes.
While medicinal valerian dates back to ancient Greek and Roman times, strong clinical evidence for valerian’s effectiveness in treating insomnia and anxiety is lacking. Still, valerian is considered safe by the U.S. Food and Drugs Administration (FDA) and is gentler than synthetic drugs, such as benzodiazepines and barbiturates. For these reasons, valerian could be worth trying for anxiety or insomnia relief. Some possible benefits of valerian that have been reported by users include:
- falling asleep faster
- better sleep quality
- relief from restlessness and other anxiety disorder symptoms
- no “hangover effect” in the morning
However, stronger evidence is needed to be confident that valerian, and not some other factor, is responsible for these effects. It is also necessary to determine whether a person’s insomnia and anxiety improvements are statistically significant.
Valerian: A safe and effective herbal sleep aid?
I read that the herbal supplement valerian can help you fall asleep if you have insomnia. Is valerian safe, and does it actually work?
Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied. However, not all studies have shown valerian to be effective, and there may be some dangers.
Before you decide to take a valerian supplement for insomnia, consider the following:
- Medication may not be the answer
- Product claims may be misleading
- Dosage is unclear
- Side effects may occur
- Drug interactions are possible
- Herbal supplements aren't monitored by the Food and Drug Administration the same way medications are
- Talk to your doctor
A Systematic Review and Meta-Analysis
Insomnia is one of the most common complaints among adults. Numerous surveys conducted in countries around the world report that approximately 30% to 40% of adults have problems initiating or maintaining sleep. A smaller percentage of adults report severe problems (10%-15%), but the prevalence of severe, chronic sleep problems increases to 25% in the elderly. Insomnia is also more common in patients with chronic medical problems and is found in up to 69% of patients enrolled in primary care clinics.
Approximately 40% of adults with insomnia have used either over-the-counter medication or alcohol to help induce sleep, and approximately one-quarter have used prescription medications at least once. There is only limited evidence to support the efficacy of many of the commonly used medications for insomnia, including antihistamines, chloral hydrate, barbiturates, tryptophan, and melatonin. Although benzodiazepines are known to be effective for insomnia, the clinical benefit is small (<1 hour of increased sleep) and similar to that found with exercise therapy alone. Moreover, chronic benzodiazepine therapy for sleep is associated with several negative side effects, including cognitive impairment and an increased risk of motor vehicle accidents, falls, and fractures.
The extract of the root of valerian (Valeriana officinalis), a flowering plant, has been widely used to treat sleeping disorders in Europe for decades. Valerian is becoming increasingly popular in the United States as a self-prescribed treatment for insomnia. In a national survey conducted in 2002, 1.1% of the adult population in the United States, or approximately 2 million adults, reported using valerian in the past week. If valerian is an effective treatment for insomnia, it may be an important treatment alternative because it is relatively inexpensive and without known side effects. We sought to clarify the efficacy of valerian for improving sleep quality by conducting a systematic review and meta-analysis of all prior randomized, controlled trials.
How Valerian Root Helps You Relax and Sleep Better
Valerian root is often referred to as “nature’s Valium.” In fact, this herb has been used since ancient times to promote tranquility and improve sleep. Although it has received a lot of positive attention, questions have also been raised about its effectiveness and safety. This article outlines the benefits of valerian, explores concerns about its safety and provides guidance on how to take it to get the best results.
Valeriana officinalis, commonly known as valerian, is an herb native to Asia and Europe. It is now also grown in the US, China and other countries. Flowers from the valerian plant were used to make perfume centuries ago, and the root portion has been used in traditional medicine for at least 2,000 years.
Unlike its delicately scented flowers, valerian root has a very strong, earthy odor due to the volatile oils and other compounds responsible for its sedative effects. Interestingly, the name “valerian” is derived from the Latin verb valere, which means “to be strong” or “to be healthy.” Valerian root extract is available as a supplement in capsule or liquid form. It can also be consumed as a tea.
Valerian: Fact Sheet for Health Professionals
Valerian (Valeriana officinalis), a member of the Valerianaceae family, is a perennial plant native to Europe and Asia and naturalized in North America. It has a distinctive odor that many find unpleasant. Other names include setwall (English), Valerianae radix (Latin), Baldrianwurzel (German), and phu (Greek). The genus Valerian includes over 250 species, but V. officinalis is the species most often used in the United States and Europe and is the only species discussed in this fact sheet
Preparations of valerian marketed as dietary supplements are made from its roots, rhizomes (underground stems), and stolons (horizontal stems). Dried roots are prepared as teas or tinctures, and dried plant materials and extracts are put into capsules or incorporated into tablets.
There is no scientific agreement as to the active constituents of valerian, and its activity may result from interactions among multiple constituents rather than any one compound or class of compounds. The content of volatile oils, including valerenic acids; the less volatile sesquiterpenes; or the valepotriates (esters of short-chain fatty acids) is sometimes used to standardize valerian extracts. As with most herbal preparations, many other compounds are also present. Valerian is sometimes combined with other botanicals. Because this fact sheet focuses on valerian as a single ingredient, only clinical studies evaluating valerian as a single agent are included.
VALERIAN
Valerian is an herb. It is native to Europe and parts of Asia but also grows in North America. Medicine is made from the root.
Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia). Valerian is also used orally for anxiety and psychological stress, but there is limited scientific research to support these uses.
In manufacturing, the extracts and oil made from valerian are used as flavoring in foods and beverages.
