What's valerian root?
The scientific name is Valeriana officinalis. Valerian root is particularly renowned for combating stress. Valerian root has been used for a very long time, though its function has changed over time. At one stage it was considered a remedy for stomach cramps. Today, however, valerian root is famous for treating sleeping problems and for being used as a muscle relaxant. This herb has also been utilised for chronic fatigue syndrome, epilepsy, attention deficit hyperactivity disorder, stomach upset, along with other conditions. Other advantages include treatment of nervousness, uneasiness, headache, constipation, depression, menstrual cramps, and menopausal symptoms. However, more evidence is also required to rate its effectiveness to these uses.
Chemically, the main extract contains valeric acid, alkaloids, isovaleramide, volatile oils, and flavanones amongst others. The active ingredients beneficial for therapeutic purposes are the yellow volatile oils.
Valerian root can thus help you sleep better, may assist with combating stress and unwinding and may help with relaxing tense muscles. Studies appear to support claims that valerian root may enhance sleep, though it is worth bearing in mind that most studies used comparatively small sample sizes. However, some research has shown that even with no valerenic acid content, valerian root extracts may nevertheless have a sedative effect demonstrating that this compound cannot be the sole contributor. Valerian root contains iridoids including valepotriates. Studies suggest that these can play a part in promoting sleep.
Some research suggests that the many active compounds in valerian root can promote the creation of GABA in the brain. GABA is a neurotransmitter which promotes sleep and is taken as a nutritional supplement type by some athletes to increase sleep and trigger the creation of growth hormones. The root also contains glutamine, which may be converted into GABA and can also possibly play a role.
Research demonstrates that valerian is most effective in the treatment of insomnia, most frequently by lessening sleep latency. A total of 128 volunteers conducted a study which assessed the effects of single doses of every test compound taken in random sequence on sleep latency, sleep quality, sleepiness on waking, night awakenings, and dream remembering. Valerian extract was found to improve sleep latency and sleep quality in a statistically significant manner in comparison to those who only took a placebo.
Research demonstrates that valerian is most effective in the treatment of insomnia, most frequently by lessening sleep latency. A total of 128 volunteers conducted a study which assessed the effects of single doses of every test compound taken in random sequence on sleep latency, sleep quality, sleepiness on waking, night awakenings, and dream remembering. Valerian extract was found to improve sleep latency and sleep quality in a statistically significant manner in comparison to those who only took a placebo.
Research demonstrates that valerian is most effective in the treatment of insomnia, most frequently by lessening sleep latency. For instance, a total of 128 volunteers conducted a study which assessed the effects of single doses of every test compound taken in random sequence on sleep latency, sleep quality, sleepiness on waking, night awakenings, and dream remembering. Valerian extract was found to improve sleep latency and sleep quality in a statistically significant manner in comparison to those who only took a placebo.
Valerian root and ADHD
An article printed on Healthline.com advises that a study of 169 kids with signs of attention-deficit/hyperactivity disorder (ADHD) took a combination of valerian root extract and lemon balm extract. After seven months, their lack of concentration decreased by 75 to 14 percent, hyperactivity decreased from 61 to 13 per cent, and impulsiveness decreased from 59 to 22 percent. Social behaviour, sleep, and symptom burden additionally improved. Valerian root may, therefore, have a calming effect, nurturing effect on children, particularly when it's blended with lemon balm. Valerian decelerates triggers that might lead to hyperactivity and helps to increase concentration.
How to make valerian root tea
To make this tea, add 1 tbsp. of dry valerian root to 1 cup of boiling water. Then, cover it and simmer for 10 minutes. Have several cups of the tea each week for many weeks. Alternately, first boil water and allow it to cool down to a warm temperature. Then add the chopped valerian roots, roughly one teaspoon for one cup of water. Adjust the number of teaspoons to the amount of water used. Cover the infusion with a lid and drink the next day. Consuming 2-3 cups of the tea each day is considered normal. Drinking one cup relieves stress and helps with sleeping. Due to the calming effects, the prolonged use of large doses of this herb can lead to addiction.
Side Effects
It is thought that valerian root does not have many adverse effects, however, in some rare cases, users might experience headaches, dizziness, and gastrointestinal issues. For all those that do not like taking strong medications, valerian root might be a great alternative to sleeping pills.
Of course, you should not expect valerian root to change your life either. While it will have a beneficial effect, research highlights that the effects are largely modest. More research still has to be conducted. Consider valerian root a sleep aid, just like a hot shower before bed. Both may have a positive influence, but they are not going to be as strong as actual medications and its unlikely to cure chronic insomnia. For athletes and others searching for a muscle relaxant that may potentially aid with recovery, Valerian root may also be useful. Again, there are other strategies you may use which may have more potent effects. The root is not too costly, so the best course of action is to drink a cup of valerian root tea. Don't we just all feel so much better after a good night sleep?
The FDA hasn't assessed the statements. The information is provided for informational purposes only. It's not intended to substitute medical advice or diagnosis by your doctor or other medical professionals. These herbs and products aren't meant to diagnose, treat, prevent or cure any illness. Please always consult your healthcare professional.