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Valerian (Valeriana officinalis)

For more than 1,000 years, Valerian has been used as a tranquilizer and sleep aid. It is thought to act by depressing the central nervous system and in turn, relaxing the muscles. The active components of Valerian are yet unknown, but are thought to be the valepotriates and volatile oils.


Claimed Health Beliefs

  • Helps promote a good night’s sleep – helps with insomnia

  • Decreases stress and anxiety


Food Sources

None


Dosage

Valerian is sold in capsule/tablet form and is also in teas and tinctures. Some labels recommend taking 200-1,500 mg one hour before bedtime.


Evidence for Health Beliefs

  • A double-blind, placebo-controlled study involving 14 elderly individuals experiencing poor sleep divided the 14 individuals into two groups: the first group receiving 1,215 mg valerian extract divided into three doses, and the second group receiving a placebo. Results showed that the individuals receiving the valerian had an increase in slow-wave sleep, which is the stage in which the body’s general health is restored and maintained. There was no effect on REM sleep, sleep onset time, time awake after sleep onset, or self-rated sleep quality (1).

  • A study involving 50 health subjects was conducted to evaluate valerian’s effect on anxiety. The subjects were randomly separated into groups receiving 100 mg valerian extract, 20 mg propranolol (a beta-blocker), valerian plus propranolol, or a placebo. Ninety minutes after administration, the subjects were asked to stand up in front of an audience and perform arithmetic calculations, and pulse frequency was measured before and after the test. The results showed that propranolol prevented an elevated pulse, but valerian did not. Subjects did report that valerian helped reduce subjective feelings of muscle tension compared to the placebo. Valerian may influence feelings of muscle arousal despite high physiological activity during a high stress situation (2).

 

Cautions

  • There have been reports that link valerian to liver damage, which has been attributed to contamination of the supplement. Those with liver disease should avoid valerian.

  • Valerian doses over 900 mg may cause drowsiness.

  • Valerian should not be taken in conjunction with barbiturates because powerful sedative effects may occur.

  • There are no long-term studies that test the safety of valerian in humans.


References

1. Schulz H, Stolz C, Muller J. The effect of valerian extract on sleep polygraphy in poor sleepers: a pilot study. Pharmacopsychiatry. 1994;27:147-151.

2. Kohnen R, Oswald WD. The effects of valerian, propranolol, and their combination on activation, performance, and mood of healthy volunteers under social stress conditions. Pharmacopsychiatry. 1988;21:447-448.

3. 3. Sarubin A. The Health Professional’s Guide to Popular Dietary Supplements. Chicago, IL: The American Dietetic Association; 2000.