The plant Valerian (Valeriana officinalis L.) which is found throughout Europe and some Western parts of Asia could offer the insomniac some relief and relaxation by acting as a potent sleeping aid and reducing depression or anxiety. The evidence is developing. Over many years of study, Valerian has been suggested to combat all these issues.
History
Valerian’s name comes from the Latin ‘valere’ meaning strong and although the plant has a powerful and unpleasant odour, its reputation more likely came from its properties as a relaxant and sleep aid. In modern Europe, valerian root is used in a multitude of herbal sleep and tranquilizer remedies, but this use probably goes all the way back to 13th Cent. Germany, when legend has it that a certain Pied Piper used Valerian to ‘hypnotise’ the village of Hamelin’s rat population and lead them out of town.
Chemical Components
Valerian extracts contain a number of chemical compounds which have all specific properties. The three most potent are reckoned to be:-
- valererenic acid
- valeoptriates
- particular amino acids
Valerenic acid is probably the main active component although further work is required to establish this.
Availability
Please read our affiliate disclosure. We are an affiliate marketing partner.
Purchase your valerian supplements here
Current Uses
- Valerian root and rhizome is the most popular and widely-used herbal sedative and sleep-inducer.
- Valerian may help lower blood pressure but always consult a medical professional before trying a herbal remedy for issues relating to blood pressure.
Preparation: Dosage And Preparation
Try two teaspoons of powdered root in a cup of hot water just before going to bed for relief from insomnia or just to relax. You might want to add lemon, honey or sugar to make the taste sweeter.
Alternatively drink as a tincture, one teaspoon just before bedtime. usually between 2 and 3 grams of the dried root is soaked in warm water.
Valerian root extract is sometimes taken in 300 to 500mg doses in tablets and capsules. Dosing is best about 30 minutes to 32 hours before bedtime.
Single doses of valerian are not believed to be that effective. It is recommended that the herb is taken for longer periods of time to deal with chronic conditions. It is most effective after taking it for 5 to 7 days on a daily basis. One of the most important effects is treating insomnia by reducing sleep latency.
Cautionary Information
- Consult a medical professional if you are already taking any sedatives or tranquilizers before taking valerian
- Do not give to any child under two years old
- Do not use while pregnant or nursing
- For over 65s, use low levels, infrequently
Research Evidence
The Clinical Studies
A double blind study reported in 2002 that compared valerian extracts with diazepam treatment in 36 patients suffering Generalised Anxiety Disorder (GAD). It found that neither treatment beyond that of the placebo had any effect on anxiety reduction (Andreatini et al., 2002). In combination with a St. John’s Wort extract however, it was observed to reduce depressive symptoms and anxiety over a 6 week period (Muller et al., 2003). When 10 healthy young volunteers were given doses of 600, 1,200 or 1,800mg of a valerian extract compared to a control of 10mg diazepam and a placebo, there was no effect on mood changes either(Gutierrez et al., 2004). Likewise, 16 patients suffering sleep issues were given between 300mg or 600mg of a valerian extract compared to a placebo and no significant difference was observed here either (Diaper and Hindmarch, 2004). The evidence at the moment is not compelling however many more studies are being conducted to get at the nub of the remedy.
Rat & Mouse Models
Focus on rat and mouse models has indicated that there was no sedative effects but more an antidepressant and anxiolytic effect (Hattesohi et al., 2008) from valerian extract that contributed to any sleep-enhancing benefit. The active component is valerenic acid which produces barbiturate-like effects on performance tests with mice. This active alters the neural activity associated with the brain’s GABA system and to some small extent, the serotonergic system. (Khom et al., 2007).
Awad et al. (2007) found that an ethanolic extract of valerian increased GABA levels in the rat brain and neurotransmission by stimulating glutamic acid decarboxylase (GAD). The enzyme GABA transaminase which is responsible for breaking down GABA was also inhibited. The reduction in anxiety was further demonstrated in a mouse model using the elevated plus maze model (Murphy et al., 2010). It is thought that valerenic acid modulates adenosine receptors as it can antagonise the adenosine blocking effect of caffeine for example.
The reality is that Valerian has componentry which has properties which could influence mood but further, more comprehensive human clinical trials are required to allow us to draw more forthright conclusions.
Explanations For How Valerian Induces Sleep
Sleep is regulated by stimulation of various receptors in the brain known as GABA receptors. These bind melatonin, serotonin and dopamine. The effects of all three are intimately bound up in the duration and nature of sleep and how it is controlled. The circadian rhythm is especially critical here in the periodic patters of sleeping.
Based on the evidence, some of which is presented above, components in valerian possibly reduce the breakdown of gamma-amino butyric acid (GABA) by inhibiting those enzymes that degrade it. The concentration of GABA rises where it interacts with synapses which induces sleep, reduces anxiety and behaves like a sedative. various Rx drugs like benzodiazepine and barbiturates has a similar impact by binding to GABA sensitive synapses.
There is some speculation that valerian compounds may also interact with the receptors binding serotonin and melatonin but this remains to be proved.
Quality Aspects
The quality of valerian is based on the level of essential oils. The European Pharmacopia defines valerian root as a material that must contain at least 5ml of essential oil obtained by steam distillation per kg of wet material. The higher the essential oil level the better the quality.
The USA’s FDA and other federal and state agencies in the USA do not routinely check valerian products, including the supplements.
References
Andreatini, R. Sartori, V.A. Seabra, M.L. Leite, J.R. (2002) Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomised, placebo-controlled pilot study. Phytother. Res. 16 pp. 650-4
Awad, R.,Levac,D.,Cybulska,P.,Merali,Z.,Trudeau,V.L.,Arnason,J.T. (2007) Effects of traditionally used anxiolytic botanicals of enzymes of the g-aminobutyric acid (GABA) system. Can. J. Phys. Pharmacol. 85 (9), pp. 933–942.
Benke, D., Barberis, A., Kopp, S., Altmann, K., Schubiger, M., Vogt, K., Rudolph, U.,Möhler, H. (2009) GABA(A) receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts. Neuropharmacology 56 pp.174–181.
Diaper, A. Hindmarch, I. (2004) A Double-blind placebo controlled investigation of the effects of two doses of a valerian preparation on the sleep, cognitive and psychomotor function of sleep-disturbed older adults. Phytother. Res. 18 pp. 831-836
Gutierrez, S. Ang-Lee, M.K. Walker, D.J. Zacny, J. P. (2004) Assessing subjective and psychomotor effects of the herbal medication valerian in healthy young volunteers. Pharm. Biochem. Behaviour 78 pp. 57-64
Hattesohl, M., Feistel, B., Sievers, H., Lehnfeld, R., Hegger, M., Winterhoff, H. (2008) Extracts of Valeriana officinalis L. s.l. show anxiolytic and antidepressant effects but neither sedative nor myorelaxant properties. Phytomedicine, 15 (1-2) pp. 2–15
Khom, S.,Baburin,I.,Timin,E.,Hohaus,A.,Trauner,G.,Kopp,B.,Hering,S.,2007. Valerenic acid potentiates and inhibits GABA-A receptors: molecular mechanism and subunit specificity. Neuropharmacology 53(1), pp. 178–187.
Muller, D. Pfeil, T. Von den Driesch, V. (2003) Treating depression comorbid with anxiety – results of an open, practised-oriented study with St John’s wort WS 5572 and valerian extract in high doses. Phytomedicine 10 (Suppl 4) pp. 25-30
Murphy, K., Kubin, Z.J., Shepherd, J.N., Ettinger, R.H. (2009) Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Phytomedicine 17 (8–9), pp. 674–678.
Leave a Reply