Valerian root is touted by some as a safe and natural alternative to prescription anxiety drugs, most especially those like Xanax alprazolam , Klonopin clonazepam , Valium diazepam , and Ativan lorazepam that act on GABA receptors. There is some evidence, albeit weak, to support these claims.
This may benefit people on treatment for anxiety and other mood disorders. A review from Harvard Medical School contends that of 12 traditional herbs used to treat anxiety including hops , gotu kola , and gingko , valerian was the "most promising candidate" for treating anxiety associated with bipolar disorder.
Valerian root may be useful in minimizing hot flashes commonly affecting women during menopause. The exact mechanism of action is unknown since valerian doesn't appear to directly influence hormone levels. A study from Iran involving 68 women with menopause reported that valerian capsules, when taken thrice-daily in milligram doses for eight weeks, reduced the severity and frequency of hot flashes compared to a placebo.
No notable side effects were reported. Most clinical studies have shown that valerian root is well-tolerated and safe for short-term use. Although rare, liver damage has been known to occur, usually in response to the overuse of valerian supplements or "wild-crafted" dried root.
To avoid injury, let your healthcare provider know if you intend to use valerian root for medical purposes. Ideally, you should have your liver enzymes monitored regularly to ensure that your liver remains healthy and functioning.
Stop using valerian and call your healthcare provider immediately if you have any signs of liver impairment, including persistent fatigue, nausea, vomiting, dark urine, clay-colored stools, or jaundice yellowing of the eyes or skin.
Valerian may cause excessive sleepiness if combined with alcohol, sedatives, some antidepressants, over-the-counter sleeping pills, or cold and flu remedies containing codeine, diphenhydramine, or doxylamine. Due to the lack of safety research, valerian should not be used in children, pregnant women, or nursing mothers.
It should also be used with extreme caution in heavy drinkers or people with liver disease. Valerian is broken down in the liver by an enzyme known as cytochrome P CYP There is no set dosage for valerian root or valerian root extracts. Most valerian capsules and tablets are formulated in doses ranging from to milligrams and are considered safe within this range.
The effects of valerian root are said to be noticeable within one to two hours. It is usually best to take a dose 30 minutes or two hours before bedtime. To make valerian tea, add 2 to 3 grams of dried valerian root roughly 1 to 2 teaspoons to one cup of hot water and allow to steep for 10 to 15 minutes. Valerian tinctures and extracts can vary in concentration; as a general rule, never exceed the recommended dosage on the product label. Valerian essential oil is mainly used for aromatherapy and is not intended for internal use.
Even food-grade essential oils used for flavoring should never be taken by mouth. Because herbal remedies like valerian root are largely unregulated in the United States, you need to take steps to find products that are safe and reliable. One way to do this is by checking the label to see if the supplement has been certified by an independent agency like the U.
Another way to choose herbal supplements is to pick those that have been certified organic under the regulations of Organic Foods Production Act of This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health. For optimal health, it's a good idea to choose the foods that contain the most nutrients. Here are the 11 most nutrient-dense foods on earth. Is cannabis an answer to entering the land of sleep? Ambien helps millions achieve better sleep, but many have experienced strange and dangerous side effects.
Here are some of them. Insomnia treatment can include lifestyle changes, behavioral therapies, or medications. Learn about the treatment options. Chronic insomnia can affect your physical and mental health in ways that extend far beyond waking up groggy.
For expert advice on how to eat healthier and get the nutrients you need, check out these top healthy eating books. Health Conditions Discover Plan Connect. Valerian Root Dosage for Anxiety and Sleep. Medically reviewed by Alan Carter, Pharm. What is valerian root? How does valerian root work? Recommended dosage of valerian root for sleep. Recommended dosage for anxiety. Is taking valerian root effective for anxiety and sleep?
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The researchers determined that all nine studies had flaws in their design, but in a rating of 1 to 5, three earned the highest rating of 5 for the lowest risk of bias in their design. In one of these three studies, participants were randomly assigned to take three different items on three different nights each, separated by nights when they took nothing: either milligrams mg of a liquid valerian extract, a commercial supplement containing 60 mg of valerian and 30 mg of hops, or a placebo inactive pill.
Nobody knew which treatment was which, and each filled out a sleep questionnaire the next morning. In the second highly rated study from the analysis, 8 participants with insomnia were randomly assigned to take either mg of valerian extract, mg of the extract, or a placebo for four nights in a row during one week, repeated for a total of three weeks. They wore nighttime motion sensors on their wrists and filled out a questionnaire each morning. Compared with the placebo, the mg dose of valerian extract reduced the average time to fall asleep from 16 minutes to 9 minutes, and the questionnaires showed a perceived improvement in sleep quality.
No improvement in sleep time was seen with the mg dose, though, and it caused increased sleepiness the next morning. In the third highly rated study, participants with insomnia received either mg of a commercial valerian supplement or a placebo for 28 nights in a row.
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