What Is Valerian Root?
Valerian root is an herbal supplement that is commonly used to treat insomnia, although it is sometimes claimed to be helpful for other purposes as well. It is a perennial plant that has been used medicinally for various health conditions since ancient times.
What Benefits Can Valerian Root Provide?
Valerian root is a perennial herb that is commonly used in supplements. Although the herb is primarily used for sleeping problems, it also allegedly helps treat the following conditions:
- Insomnia or other sleep disorders
- Anxiety
- Depression
- Seizures or epilepsy
- Attention deficit hyperactivity disorder (ADHD)
- Chronic fatigue syndrome
- Menopause symptoms.
There are many other valerian root uses, some of which are more valid than others (see Does Valerian Work? for more information). As with many supplements, claims for the benefits of valerian root are sometimes exaggerated, and these claims must be critically evaluated. In addition, it is essential to remember that natural products should not be used carelessly, as many can be quite toxic (for instance, many poisons are natural products).
Of all the possible uses for valerian root, the most common is treating sleep disorders, including insomnia.
Is There a Reasonable Valerian Root Dose?
Some information about valerian root dosing can be obtained from clinical studies and from practical experience with the supplement. For insomnia, doses of 300 to 900 mg of valerian root extract are sometimes recommended. It is best to try it at night first, 30 minutes to two hours before bedtime. If you find that it does not work quickly enough for you, then you may try taking it a little earlier in the evening. There is some evidence that valerian root may take a while -- sometimes as long as a month -- to start working in some people. However, there is not enough evidence to recommend a dosage for any other use, such as for anxiety.
Because there is little strong evidence to guide you in your choice of a valerian root dosage, a good plan is to start with a reasonable dose and see how your body reacts to it. If you find that you are groggy in the morning and have trouble getting up, or if you are experiencing other side effects of valerian root, you may need to try a lower dose. If it seems to be working a little, but not quite well enough, you may want to try a higher dose, but no more than that recommended on the label. A safe maximum dose of valerian root has not yet been established.
How Does Valerian Root Work?
It is not exactly clear how valerian root works to treat insomnia or other conditions. There are a variety of different active compounds in it, and researchers are not sure which ones are responsible for the sedative-like properties of valerian root. Some of the compounds seem to increase gamma aminobutyric acid (GABA), a chemical in the brain that produces a naturally calming effect.
Make sure to tell your healthcare provider about any other medications you are taking, including prescription and non-prescription medicines, vitamins, and herbal supplements.
