Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Its medicinal uses were prescribed as far back as the 2nd century by Galen for insomnia. In the 16th century, it was used to treat nervousness, trembling, headaches, and heart palpitations. During World War II, it was used in England to relieve the stress of air raids.

How does valerian work?

More studies need to be done to understand the exact mechanism of how valerian helps with anxiety and insomnia, but a possible mechanism is that valerian’s constituents increase the amount of GABA (gamma aminobutyric acid) in your blood stream. It is known that the more activation of GABA receptors the more peaceful the person is. Common medications like xanax, klonopin, valium, etc. work along the same GABA enhancing mechanisms like valerian. Luckily, valerian hasn’t been shown to be addictive and is considered a safe alternative to these medications.

Research supporting its use

A study published in the journal, Menopause, in 2011 showed the impact of valerian on sleep quality for postmenopausal women who were experiencing insomnia. It has been shown that 61% of postmenopausal women have insomnia, which then affects cognitive function, mood, and quality of life during the day. Many studies have looked at valerian in the use for insomnia but none have looked at postmenopausal women and for this length of time. 

The postmenopausal women studied were between the age 50 and 60, they were not using hormone therapy and were experiencing insomnia based on the Pittsburgh Sleep Quality Index (PSQI). The participants and examiners were all blinded. One group of women were given 530 mg of concentrated valerian capsules 2x/day and the other were given placebo, for 4 weeks.

A statistically significant change was reported in quality of sleep in the valerian group when compared to placebo. Overall, 30% of women taking valerian and only 4% of the placebo group reported and improvement in their sleep quality. Indicating, valerian as a definite useful tool to consider for insomnia.

In addition, a study published in the journal, Phytomedicine, in 2014 showed valerian root and lemon balm extracts to be effective in children less than 12 years of age suffering from anxiety and insomnia. Specifically, 169 primary school children suffering from hyperactivity, sleep difficulties, impulsivity, and focusing issues used 640 mg valerian root extract and 320 mg lemon balm extract per day for 5 weeks.

The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, sleep difficulties from 19.4% to 6%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements. Only in two children mild transient adverse drug reactions were observed.

Side effects and cautions with use

Clinically, I have only seen a paradoxical effect with valerian, for example causing insomnia vs helping it, but this is only in a very small percentage of my patients. Looking through the research there have been very few side effects noted with the use of valerian. In one study, an increase in sleepiness was noted the morning after 900 mg of valerian was taken before bed.

Levels of medicinal constituents can vary among plants depending on when the plants are harvested, resulting in marked variability in the amounts found in valerian preparations. Utilizing brands of supplements that test for the constituents can guarantee quality and although may be more costly will be most effective since there are no regulations on supplements currently.

Women who are pregnant, nursing, and children younger than 3 years old should be cautious with using valerian since studies have not been done on the safety of use. In addition, individuals taking valerian should be aware of the possibility of additive sedative effects from alcohol or other sedative drugs, such as barbiturates and benzodiazepines.

Reference

https://www.ncbi.nlm.nih.gov/pubmed/12120807

https://www.ncbi.nlm.nih.gov/pubmed/24199972

https://www.ncbi.nlm.nih.gov/pubmed/21775910

https://www.ncbi.nlm.nih.gov/pubmed/4034730

About the author

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. 

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.