Valerian – herbal ingredients for the nerves

Valerian (Valeriana officinalis) is a traditional medicinal plant valued for centuries for its calming properties. It is often used to promote sleep and relieve anxiety and stress. The active ingredients, particularly valepotriates and essential oils such as valerenic acid, interact with the nervous system and promote relaxation. Valerian can be taken as a natural remedy in various forms, such as extracts, capsules, or tea, to improve sleep quality and reduce stress.

1. Valerian - Valerian, Valerianae, Valeriana officinalis

Valerian (Valeriana officinalis) is a medicinal plant long valued for its calming properties. Native to Europe, Asia, and North America, it is often used to relieve sleep disorders and promote relaxation.

The active ingredients in valerian responsible for its calming effects are primarily valepotriates and essential oils such as bornyl acetate and valerenic acid. These compounds interact with the nervous system and can relieve anxiety and reduce the time it takes to fall asleep.

Valerian offers several health benefits. It can help reduce sleep disturbances and improve sleep quality without the addictive risks of some prescription sleep aids. In addition, valerian may also help with anxiety and stress symptoms.

Valerian is typically used in the form of valerian extract or valerian tea. The recommended dosage is usually between 300 mg and 600 mg of valerian root extract per day, preferably about one hour before bedtime. For valerian tea, a cup before bedtime is often recommended.

2. Valerian ingredients

Valerian contains a variety of active ingredients responsible for its calming and relaxing properties. The main active ingredients are valepotriates and essential oils.

Valepotriates: These bioactive compounds are specific to valerian root and contribute significantly to its calming effects. Valepotriates act on the central nervous system and have a sedative effect that helps relieve anxiety and sleep disturbances.

Essential oils: Valerian contains various essential oils, such as bornyl acetate and valerenic acid. These oils also have calming properties and can have a relaxing effect. Bornyl acetate is known for its sedative properties, while valerenic acid has a calming effect on the nervous system.

The combination of these active ingredients makes valerian a popular natural remedy to support relaxation and sleep.

3. Valerian effect

Valerian offers various health benefits, particularly in the areas of relaxation and sleep support. Valerian's calming properties can improve sleep quality by reducing the time it takes to fall asleep and promoting restful sleep. Valerian can also help reduce anxiety and stress, promoting overall well-being.

Another positive effect is muscle relaxation, which can help relieve tension headaches or similar complaints. A major advantage of valerian is its naturalness compared to prescription medications in pharmacies, as it is often better tolerated and carries less risk of addiction.

These health benefits make valerian a popular choice for people seeking natural and herbal solutions to manage stress and improve sleep.

However, it is important to pay attention to individual reactions and seek medical advice if necessary, especially when used for a longer period of time or in combination with other medications.

4. Valerian tablets, extracts & drops: Dosage & daily intake

Valerian is commonly used in the form of valerian root powder, extract, or valerian tea. The dosage and daily intake may vary depending on the product and individual needs:

Valerian powder: Valerian powder is made from dried valerian root and is used as a natural supplement to promote relaxation and sleep. It can be taken in various forms, such as capsules , in drinks, or as an ingredient in teas.

Valerian root extract: The typical dosage is between 300 mg and 600 mg of valerian root extract per day. This amount can be taken in two to three doses throughout the day. A higher dose is often recommended before bedtime to improve sleep quality. Valerian extracts are available as tablets, capsules, or drops.

Valerian tea: A cup of valerian tea is usually recommended before bedtime. Pour boiling water over about 1 to 2 teaspoons of dried valerian root and let it steep for 5-10 minutes.

Valerian is also often found in blends with other medicinal plants such as hops, lemon balm, passionflower, and lavender. Combining these herbs can enhance the desired effect.

It is important not to exceed the stated dosage and to start with a lower dose to test individual tolerance. The optimal dosage may vary from person to person, depending on factors such as body weight, health status, and desired effect.

5. Valerian side effects and use

When using valerian, the following points should be considered:

Start with a low dose to test tolerance. You can gradually increase the dose if necessary.

Do not consume alcohol or other sedative medications while taking valerian, as this may increase the sedative effect.

Due to the potential sedative effect, you should not take valerian before activities that require high concentration, such as driving or operating machinery.

The most common side effects include:

Stomach problems (e.g. nausea, abdominal pain)

Dizziness or lightheadedness

Headache

Tiredness or drowsiness

Discuss long-term use of valerian with a doctor or healthcare professional, especially if you are pregnant, breastfeeding, or taking other medications. This is important to avoid potential interactions or unwanted side effects.

6. Frequently asked questions about valerian

Valerian plant: Which part is used?

The main part of the valerian plant used for medicinal purposes is the root, which contains bioactive compounds such as valepotriates and essential oils, which are responsible for its calming properties.

Tea or tablet: How is valerian used?

Valerian is commonly used as a tea or in the form of tablets or capsules. Valerian tea is made by brewing dried valerian root and consumed before bedtime. Tablets or capsules contain valerian extract and are taken according to the manufacturer's dosage instructions.

What do clinical studies say about the effects of valerian?

Clinical studies suggest that valerian is effective in improving sleep quality. It can shorten the time it takes to fall asleep and increase sleep duration. A reduction in anxiety symptoms has also been observed. However, further research is needed to confirm its long-term efficacy and safety.

Do you have to take valerian for a longer period of time to take effect?

When using valerian, it may be necessary to take it over several days or weeks for its full effect to develop. Valerian's calming effects can build gradually, especially when it comes to improving sleep quality and reducing anxiety symptoms.

Can valerian be used permanently?

It is recommended not to take valerian continuously for extended periods of time unless specifically recommended by a doctor. Long-term use of valerian may lead to the development of tolerance, which may reduce its effectiveness. It is advisable to use valerian only when needed to support relaxation and sleep, and to take breaks if necessary.

How many mg of valerian do you need to sleep through the night?

The optimal dosage of valerian for restful sleep can vary from person to person. A dosage of approximately 300 mg to 600 mg of valerian root extract is typically recommended before bedtime. However, it's important to consider individual responses. Start with a lower dose and increase it slowly if necessary. A higher dosage may not necessarily provide better results and may lead to unwanted side effects.

What are the side effects of valerian?

Most people tolerate valerian well, but some may experience mild side effects such as stomach upset (e.g., nausea or abdominal pain), dizziness, or drowsiness. In rare cases, confusion or restlessness may also occur. Valerian can have a mild sedative effect, so caution is advised during activities that require high levels of concentration, such as driving.

What drug interactions occur with valerian?

Valerian may interact with certain medications, especially those that also have a sedative effect. These include:

• Sedatives or sleeping pills (e.g. benzodiazepines such as diazepam)
• Antidepressants
• Antipsychotics
• Anticonvulsants (for epilepsy)

Using valerian with these medications may increase the sedative effect and cause excessive drowsiness or other adverse effects. It's important to consult a doctor before taking valerian, especially if you are taking other medications.

When should you avoid taking valerian?

Valerian should be avoided or used with caution in the following cases:

• Pregnancy and breastfeeding: There is insufficient data to confirm the safety of valerian during pregnancy or breastfeeding. Therefore, it should be avoided during this time or only taken after consulting a doctor.
• Liver diseases: Valerian should be used with caution in patients with liver diseases, as some preparations may affect liver function.
• Allergy to valerian: People with a known allergy to valerian or other plants in the valerian family should avoid taking valerian.
• Taking other sedative medications: If you are already taking other sedative medications, such as tranquilizers, sleeping pills or alcohol, you should avoid taking valerian or only under medical supervision.

Valerian for dogs and cats?

Valerian can be used on both dogs and cats, but with different effects:

Valerian for dogs:

Uses: Valerian can help dogs with anxiety, stress, or nervousness, for example, during loud noises (fireworks) or long car rides. It has a calming effect and promotes relaxation.

Dosage: Dosage should always be determined in consultation with a veterinarian to ensure safe use.

Side effects: Too high doses can cause drowsiness or digestive problems in dogs.

Valerian for cats:

Uses: In cats, valerian often has a stimulating rather than calming effect. It encourages many cats to play and can have a similar effect to catnip.

Caution: While valerian is safe for cats in small amounts, care should be taken to ensure that they do not take supplements intended for humans, as these may contain additives that are harmful.

In any case, a veterinarian should be consulted before using valerian in pets to avoid risks.

7. Conclusion

Valerian is a proven natural remedy that can be particularly helpful for sleep problems, stress, and anxiety. It offers a gentle and well-tolerated alternative to synthetic sedatives. The correct dosage and method of administration are crucial to achieving the desired effect. However, long-term use should only be undertaken after consultation with a physician to avoid possible interactions and side effects. As a natural support for relaxation and well-being, valerian remains a popular choice for people seeking gentle alternatives.

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References

Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. doi:10.1016/j.amjmed.2006.02.026

Borrás S, Martínez-Solís I, Ríos JL. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Planta Med. 2021;87(10-11):738-753. doi:10.1055/a-1510-9826

Khan A, Akram M, Thiruvengadam M, et al. Anti-anxiety Properties of Selected Medicinal Plants. Curr Pharm Biotechnol. 2022;23(8):1041-1060. doi:10.2174/1389201022666210122125131

Kennedy DO, Little W, Haskell CF, Scholey AB. Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress. Phytother Res. 2006;20(2):96-102. doi:10.1002/ptr.1787