Valerian is a pink-flowered bush with pale pink flowers and a floral scent that is also used in perfumes.The roots of this plant have been used medicinally since ancient Greece. [1]Modern research suggests that valerian root may help with anxiety, insomnia,[{” attribute=””>ADHD, menstrual symptoms, and menopause. It can also help you combat everyday stress, balance hormones, and improve your quality of sleep.
1. Reduces Anxiety
While the idea that the drug Valium was inspired by valerian is a myth, valerian can help manage everything from stress at work to chronic anxiety. In the second World War, the British army took valerian root to cope with stress during air raids.[1]
A four-week study in people with anxiety found that 100 mg of valerian root daily improved anxiety symptoms compared to placebo. Scientists have used electroencephalography (EEG) to measure brain waves and found that valerian produces distinct neurophysiological effects. After taking valerian root for a month, people’s brains showed more activity in the frontal lobes, corresponding to alpha brain waves. Generates alpha waves only when in state.[2]
2. Helps with insomnia
Valerian root is often used in sleep-enhancing herbal blends such as chamomile, hops, lemon balm, and passion flower. Valerian has a muscle relaxant effect that helps release tension in the body.[3] On the other hand, its anti-anxiety effects help the mind relax and fall asleep. Valerian appears to effectively improve symptoms of insomnia, according to a meta-analysis of clinical trials on the valerian root for sleep. Researchers say one of the benefits of taking valerian root for sleep is its safety profile, which sets it apart from pharmaceutical sleep aids.[4]
3. May improve symptoms of menopause
Another benefit of valerian root is that it functions as a phytoestrogen. It is an estrogen-like plant compound that replaces estrogen when it is deficient and reduces it when levels are too high. As a phytoestrogen, valerian can combat menopausal symptoms by balancing estrogen levels.[5] In fact, phytoestrogens are associated with a reduced risk of breast cancer.[6]
One 8-week study found that valerian root taken at a dose of 255 mg three times daily reduced the incidence of hot flashes in menopausal women.[5]
4. Relieves PMS and eases menstrual cramps
Valerian may be a useful herb for women’s health, according to research. Valerian root relieves painful menstrual cramps by relaxing the uterine musculature and preventing contractions.[7] In a study of 100 menstruating women, valerian root supplementation for 3 months significantly reduced premenstrual syndrome (PMS) symptoms compared to placebo.[8]
5. Combat ADHD
A study of 169 children with attention deficit hyperactivity disorder (ADHD) showed that the combination of valerian root and lemon balm improved focus and reduced restlessness.[8] In another trial involving only valerian root, 30 children with ADHD experienced symptom improvement after just two weeks of supplementation.[9]
Due to the lack of research on the cognitive effects of valerian in healthy adults, it is unclear whether valerian improves ADHD by increasing concentration or by promoting calmness. Available evidence suggests that valerian can help people with ADHD.
How Valerian Root Can Help Your Health
Valerian root is an ancient natural medicine that is making a modern comeback thanks to its ability to aid sleep and anxiety. There is also Valerian is a mild sedative with an excellent safety profile and a handy herb to have on hand. Valerian root can be found in capsule form or as a tincture.
Please consult your doctor before taking any herbal products or supplements. These natural compounds and supplements can cause unexpected side effects, especially if you have pre-existing medical conditions, are taking other medications or supplements, or are pregnant.
References:
- herbalgram.org/resources/herbalgram/issues/79/table of contents/article3316/
- “Valeriana officinalis extract alters functional brain connectivity: a randomized, double-blind, placebo-controlled trial.” Daeyoung Roh, Jae Hoon Jung, Kyung Hee Yoon, Chang Hyun Lee, Lee Young Kang, Sang- January 10, 2019 by Kyu Lee, Kitack Shin and Do Hoon Kim phytotherapy research.
DOI: 10.1002/ptr.6286 - “Skeletal Muscle Relaxant Effects of Standardized Extracts valerian L. After acute administration to mice,” Dorian Caudal, Isabelle Guinobert, Aude Lafoux, Valérie Bardot, César Cotte, Isabelle Ripoche, Pierre Chalard, Corinne Huchet, 12 October 2017, Available here. Journal of Traditional and Complementary Medicine.
DOI: 10.1016/j.jtcme.2017.06.011 - “Valerian Use in Anxiety and Sleep Disorders: What is the Best Evidence?” Ana Nunes and Marlene Sousa, 31 December 2011, Available here. Acta Medica Portuguese.
PMID: 22863505 - “Effects of Valerian Root on Hot Flashes in Menopausal Women.” Parvaneh Mirabi and Faraz Mojab, Winter 2013. Iranian Pharmaceutical Research Journal.
PMID: 24250592 - bcpp.org/resource/phytoestrogens
- Francesco Occhiuto, Annalisa Pino, Dora Rita Palumbo, Stefania Samperi, Rita De Pasquale, Emanuele Sturlese and Clara Circosta, “Relaxing effect of Valeriana officinalis extract on isolated human non-pregnant uterine muscle,” January 8, 2010, Journal of Pharmacy and Pharmacology.
DOI: 10.1211/jpp.61.02.0016 - Jürgen Grombål, Frank Beschorner, Christian Wanzen, Ute Paulsen, Martin Burkhart, May 15, 2014 botanical medicine.
DOI: 10.1016/j.phymed.2014.04.004 - hsag.co.za/index.php/hsag/article/view/603
The information contained in this article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek guidance from a qualified healthcare provider if you have any health questions or concerns. This article does not promote or intend to diagnose, treat, cure, or prevent any disease.
