Valerian has been used as a medicinal anti-anxiety herb and
sleep aid since the days of the Romans. The dried roots of the plant
are used in teas, tinctures and in capsule/tablet forms.
Claims
Promotes relaxation
Induces sleep
Anti-anxiety
Calms nerves
Theory
It is unclear which of the numerous compounds is the
true "active" ? but the combination of compounds appears
to work together in the brain in a manner similar to the action
of prescription tranquilizers such as Valium and Halcion.
Scientific Support
Valerian taken before bedtime appears to reduce the amount of
time that it takes to fall asleep. It is unknown, however, whether
the quality of the sleep is affected by valerian consumption.
Valerian is generally regarded as a mild tranquilizer and has
been deemed safe by the German Commission E for treating "restlessness
and sleeping disorders brought on by nervous conditions."
Safety
Occasional reports of headaches and mild nausea are
documented, but habituation or dependency is unlikely when used
as directed.
Valerian should be avoided by pregnant and lactating women and
should not be consumed by children. Individuals currently taking
sedative drugs or antidepressant medications should be advised by
their personal physician before taking valerian. Do not take valerian
in conjunction with alcohol or other tranquilizers and do not consume
for more than two weeks.
Value
As a mild tranquilizer and sleep aid, valerian may
be an effective herb for dealing with temporary feelings of anxiety,
nervousness or insomnia. The effects of valerian are generally quite
mild when compared to prescription products and synthetic OTC products.
Dosage
Because the activity and strength of valerian preparations
can vary significantly from one product to the next, it is recommended
to select a standardized product (0.5-1.0% valerenic acids) whenever
possible and to follow the directions on the particular product.
As a general guideline, approximately 250-500mg of a 5-6:1 extract
can be taken before bed (as a sleep aid) or as needed as a mild
tranquilizer.
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