Valerian: The Tranquil Herb that Soothes the Nervous System

Origin

Valerian, known scientifically as Valeriana officinalis, is a perennial flowering plant native to Europe and Asia. With a history of use dating back to ancient Greece and Rome, Valerian has been revered for its sedative properties. Hippocrates, the father of medicine, documented its therapeutic uses, and later, Galen prescribed it as a remedy for insomnia. During World War II, it was even used to relieve the stress of air raids in England. The plant’s use has been so widespread that it is often referred to as “all-heal” in the world of herbal medicine. Valerian usually blooms in the summer, displaying sweetly scented pink or white flowers which attract many flying insects. It is the root of this plant, however, that is harvested for medicinal use.

Composition

The sedative and medicinal properties of Valerian root are largely attributed to its complex composition of active compounds. Key constituents include volatile oils such as valerenic acid, isovaleric acid, and a variety of other sesquiterpenes. These compounds are believed to interact with the gamma-aminobutyric acid (GABA) neurotransmitter system which regulates the nerve impulses responsible for calming the nervous system.

Besides volatile oils, Valerian contains alkaloids such as valeranine and chatinine, which contribute to its spasmolytic effects. The root is also rich in flavonoids like hesperidin and linarin, known for their anti-inflammatory and antioxidant benefits. Additionally, Valerian’s content of iridoids, including valepotriates, is believed to play a role in its sedative action, although these compounds are not always present in significant amounts in commercial preparations.

It’s important to note that it’s this intricate symphony of phytochemicals in Valerian that is thought to produce its calming effects, rather than any single compound in isolation. Modern preparations of Valerian aim to capture this full spectrum of active ingredients within dietary supplements, teas, and tinctures, offering a natural solution to those seeking reprieve from today’s ever-present stress and anxiety.

10 Powerful Benefits

1. Reduces Anxiety: Valerian root has been shown to improve symptoms of anxiety. Its interaction with GABA neurotransmitters helps to calm the mind and reduce nervous tension.
2. Promotes Restful Sleep: Often used as a sleep aid, Valerian helps in shortening the time it takes to fall asleep and improves the quality of sleep without morning grogginess common with prescription medications.
3. Eases Menstrual Cramps: Due to its antispasmodic effects, Valerian can alleviate the severity of menstrual cramps by relaxing uterine muscles and reducing pain.
4. Lowers Blood Pressure: Valerian has been shown to naturally regulate blood pressure by promoting relaxation and reducing stress, thereby supporting cardiovascular health.
5. Improves Stress Management: Regular use of Valerian promotes relaxation, which can help individuals cope with stress. It assists in managing both physical and psychological stressors.
6. Supports Mental Well-being: By reducing anxiety and improving sleep, Valerian can contribute to overall better mental health and a more balanced mood.
7. Soothes Gastrointestinal Disorders: The herb’s spasmolytic properties can also help relieve indigestion, bloating, and colic, easing digestive discomfort.
8. Enhances Cognitive Function: With better sleep and reduced anxiety, Valerian contributes to improved concentration and focus during wakeful hours.
9. Reduces the Severity of Hot Flashes: Valerian may help to lessen the intensity and frequency of hot flashes during menopause, promoting a more comfortable transition.
10. Substance Withdrawal Aid: It has been used to help with withdrawal symptoms from benzodiazepines due to its GABAergic activity, aiding in a more gentle tapering process.

What does it treat?

Valerian is primarily known for its ability to treat issues related to the nervous system. Its traditional and modern-day indications include:

• Insomnia and Sleep Disorders: Valerian is a favorite natural remedy for those suffering from sleep disturbances. It helps to improve the quality of rest and makes falling asleep easier.
• Anxiety and Worry: The anxiolytic properties of Valerian assist in calming mild to moderate anxiety, promoting a state of relaxation.
• Stress: With its sedative effect, Valerian can be useful in managing stress, making it a helpful ally during intense work periods or life changes.
• Menstrual Cramps: Valerian’s ability to relax muscles contributes to its efficacy in minimizing menstrual pain.
• Heart Health: Indirectly, by reducing stress and promoting relaxation, Valerian can contribute to a healthier heart and circulatory system.
• Hyperactivity and ADHD: Some practitioners recommend Valerian to help with focus and calmness in both children and adults with attention deficit hyperactivity disorder (ADHD).
• Menopausal Symptoms: Valerian helps ease the transition through menopause by mitigating symptoms like hot flashes and mood swings.
• Digestive Upset: Its spasmolytic effect makes Valerian beneficial for gastrointestinal discomfort, such as gas, bloating and irritable bowel syndrome (IBS).

The herb is synergistic when combined with other natural remedies. For immune support, it could be paired with Echinacea and Garlic. For enhanced relaxation and sleep promotion, it works well with herbs like Lemon Balm or Chamomile. In the treatment of menstrual cramps or menopause symptoms, Valerian may be combined with phytoestrogenic herbs or other natural muscle relaxants.

How can you use it?

Valerian has versatile applications and can be used in various forms depending on the purpose of treatment:

• Tea: A common method is to prepare a Valerian root tea. Simply steep the dried root in hot water for 5-10 minutes and drink before bedtime for sleep support, or during the day for stress relief.
• Capsules and Tablets: Valerian supplements in the form of capsules or tablets are convenient for those who wish to avoid the strong taste and smell of the herb.
• Tincture: A Valerian root tincture can be taken with water or juice. Start with a few drops and increase as needed, not exceeding the recommended dose.
• Essential Oil: While less common, Valerian essential oil can be used in aromatherapy. It can be diffused or applied topically when diluted with a carrier oil to reduce stress.

Note: Always consult a healthcare professional before starting any new supplement or herbal remedy, especially if you are pregnant, nursing, or taking other medications.

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Dosages and interactions

While Valerian is generally safe, it’s important to follow recommended dosages. For sleep disorders, a common dose is between 400-900mg, taken 30 minutes to 2 hours before bedtime. For anxiety, smaller doses spread throughout the day may be advisable. Always follow the specific instructions on the supplement’s label or a healthcare provider’s advice.

Valerian can interact with other sedatives, including benzodiazepines, opiates, and antidepressants, potentially compounding their effects. It’s also advisable to avoid combining Valerian with alcohol due to its sedative nature.

Side effects

Valerian is considered safe for most people when used in medicinal amounts for a short term. However, some individuals might experience mild side effects such as headache, dizziness, upset stomach, or sleeplessness. Very rarely, liver damage has been associated with Valerian use, especially when taken in large doses or for a long period of time.

Cautions: Though rare, some may develop an allergic reaction to Valerian. It’s also not typically recommended for children under three years of age. Because of its sedative effects, it should not be taken before driving or operating heavy machinery.

Discontinue use and consult a healthcare professional if you experience persistent adverse reactions, or if symptoms of sleep disorders or anxiety continue unabated. Remember, while natural remedies like Valerian have their place, they should complement and not replace medical advice and treatment where needed.