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Valerian is an herb that people have used for centuries for anxiety and as a sleep aid. It is also used to ease menstrual and stomach cramps. It comes from the root of the valerian plant, found in areas of North America, Europe, and Asia. Of the more than 200 known species of valerian, the Eurasian variety V. officinalis is the one people use most often as medicine. Valerian root is known for smelling like sweaty socks.
Valerian is sold as a natural health product and is available as an extract in powder or liquid form, as a dried herb in tea form, or in pills. As a sleep aid, valerian is most effective if you take it shortly before bedtime. For anxiety, you may take a dose 3 times or more during the day, including before bedtime.
People often use valerian in combination with other herbs, including St. John's wort, passionflower, lemon balm, and hops.
Valerian does not interfere with sleep cycles or with restful REM sleep.
People use valerian to relieve anxiety, depression, and poor sleep, and also to ease menstrual and stomach cramps. Valerian has a mild calming effect that does not usually result in sleepiness the next day. As a sleep aid, valerian seems to be most effective for people who have trouble falling asleep and who consider themselves to be poor sleepers. It also has had good results for people who wake up during the night. Some studies show that valerian may provide quick relief for poor sleep. But it may take 2 to 4 weeks of daily use to bring improved sleep for people with serious insomnia.footnote 1 Other studies show that valerian did not help with insomnia.
Side effects from valerian are rare but can include mild headache or stomach upset, abnormal heartbeats, and insomnia. Because of valerian's calming effect, you should not take it at the same time as other calming medicines or antidepressants (or do so only under medical supervision). You also should not take valerian if you will be driving or need to be alert.
The Natural and Non-Prescription Health Products Directorate (NNHPD), within the Health Products and Food Branch of Health Canada, regulates natural health products in Canada. Natural health products, including valerian, must be reviewed and approved by the NNHPD before they can be sold in Canada.
Always tell your doctor if you are using a natural health product or if you are thinking about combining a natural health product with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a natural health product. This is especially important for women who are pregnant or breastfeeding.
When using natural health products, keep in mind the following:
CitationsValerian (2010). In A DerMarderosian et al., eds., Review of Natural Products. St. Louis: Wolters Kluwer Health.Other Works ConsultedMurray MT (2013). Valeriana officinalis (valerian). In JE Pizzorno, MT Murray, eds., Textbook of Natural Medicine, 4th ed., pp. 1086–1089. St. Louis: Mosby.Valerian (2010). In A DerMarderosian et al., eds., Review of Natural Products. St. Louis: Wolters Kluwer Health.
Current as of: September 23, 2020
Author: Healthwise StaffMedical Review: Adam Husney MD - Family MedicineBrian D. O'Brien MD - Internal MedicineKathleen Romito MD - Family Medicine
Current as of: September 23, 2020
Author: Healthwise Staff
Medical Review:Adam Husney MD - Family Medicine & Brian D. O'Brien MD - Internal Medicine & Kathleen Romito MD - Family Medicine
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