BENEFITS OF VALERIAN
✓ Relieves stress and behavioral disorders
✓ Fights depression
✓ Improves sleep quality
✓ Relieves pain
✓ Supports the cardiovascular system
What is valerian?
Valerian’s scientific name is Valeriana officinalis, derived from the Latin “valere” which means “to be well.” Over the centuries it has been called St. George’s herb, bruise herb, cure-all, or even cat-attracting herb because of its attractiveness to cats.
Valerian belongs to the Caprifoliaceae family and is native to Europe and Asia. It grows in temperate climates, in cool, moist clay-siliceous soils. The plant can reach 1.5 m in height and has serrated leaves. From May to August, valerian produces pale pinkish-white flowers, appreciated by pollinating insects. It then produces fruits called achenes, bearing small tufts.
But, in herbal medicine, it is primarily the rhizomatous roots of valerian that are of interest. It is indeed in this part that the plant’s active compounds are found.
Une multitude de racines se développent et s’enroulent autour du rhizome principal. Elles sont ensuite récoltées en septembre-octobre, après la floraison, période à laquelle la teneur en actifs est la plus élevée.
Valerian has been known and used since Antiquity. It was recommended to treat insomnia, combat heart palpitations, and relieve depression and fears. Despite its bitter taste, it was most often consumed as a decoction or as an herbal tea. In 1942, valerian was used during the Second World War to address the shortage of medicines. Eserine was then replaced by medicinal plants, including the one that concerns us here.
It was during the 20th century that research on valerian increased. Scientists identified numerous active compounds and highlighted the plant’s sedative, relaxing and calming effects.
Today, it is mainly consumed as a dietary supplement, in the form of tablets, capsules, powder or mother tincture. Valerian root most often comes from Europe, which produces 1,200 tonnes of dried roots per year.
Lire aussi | Comment choisir le meilleur anti-stress naturel
Nutritional composition
- Amino acids : tyrosine, glutamine
- Alkaloids : valerine, chatinine
- Terpenic acids: valerenic acid, isovalerenic acid, hydroxyvalerenic acid
- Valepotriates: iridoids
- GABA (gamma-aminobutyric acid)
- Flavonoids
- Tannins
- Essential oils : bornyl acetate, beta-caryophyllene
Benefits
🙏 Relieves stress and behavioral disorders
In herbal medicine, valerian is recommended for its calming effect on the nervous system. It is useful for combating stress (temporary or chronic), anxiety, fears and panic.
In general, it reduces behavioral disorders such as nervous agitation, paranoia, or obsessive-compulsive disorder (OCD).
The calming action of valerian comes from terpenic acids and gamma-aminobutyric acid (or GABA) found in its root. Both exert an anti-stress effect, and have sedative and muscle-relaxing properties. GABA is an inhibitory neurotransmitter whose role is to calm brain activity and maintain the balance of the nervous system.
This study from the University of Zurich, conducted on mice, shows how valerenic acid from valerian acts on GABA receptors. In this other study from the Jundishapur University of Medical Sciences, conducted on adults with OCD, valerian extract significantly improved symptoms compared to placebo.
🧘🏻♀️ Fights depression
Valerian helps restore mental balance and zest for life, relieving feelings of sadness and melancholy. This antidepressant property is, once again, due to valerenic acid and GABA present in the roots.
The active compounds in valerian notably increase the level of 5-hydroxytryptamine (5-HT), better known as serotonin or “ hormone du bonheur ”. Serotonin, derived from the amino acid tryptophan, acts on mood and has a major influence on depressive syndrome. In this respect, the effects of valerian are similar to those of raw cacao, rhodiola, or griffonia.
In addition, it preserves neurons in the hippocampus, a brain region affected by chronic depression. Indeed, repeated depressive episodes can damage the brain by causing hippocampal shrinkage and neuronal loss. The hippocampus plays an important role in emotional balance.
This study from Sun Yat-sen University in Guangzhou, China, conducted on rats, shows how valerian affects 5-hydroxytryptamine levels and preserves hippocampal neurons.
😴 Improves sleep quality
Along with passionflower, hawthorn, and lemon balm, valerian is one of the essential plants for improving sleep quality. By reducing stress, easing nervous agitation, and calming the mind, it promotes falling asleep. It reduces the time needed to fall asleep thanks to its sedative effect and its action on GABA.
But the plant also acts on sleep quality. It promotes deep, restorative sleep and restores the balance of sleep cycles. Finally, valerian fights sleep disorders: insomnia, nighttime awakenings… Like another Indian plant, ashwagandha!
This study from the University of California, conducted on patients suffering from insomnia, shows that valerian led to an improvement in sleep compared with placebo.
💆♂️ Relieves pain
Valerian has an analgesic and antispasmodic effect. It relieves pain and discomfort related to muscle contractions, menstrual cramps, and gastrointestinal spasms of nervous origin…
It is therefore an analgesic plant, just like boswellia.
In this study from the Shiraz University of Medical Sciences in Iran, conducted on rats, valerian root extract, combined with turnip extract, showed analgesic effects in both the acute and chronic phases of pain.
❤️ Supports the cardiovascular system
Valerian is a plant that supports the cardiovascular system. On the one hand, it protects the heart and helps prevent heart disease by promoting blood circulation and lowering blood pressure. Hypertension is one of the main risk factors for heart disease.
Moreover, its active compounds support cardiac function by regulating heart rate. Thus, they help combat palpitations and tachycardia.
In this study by the Chinese Academy of Medical Sciences in Beijing, conducted on rats, researchers examined the components and cardiovascular activity of valerian.
How to take valerian ?
In tablet form
Tablets or capsules contain valerian root powder, previously dried and ground (preferably cold). It’s the easiest form to find in pharmacies, health food and specialty stores, or online.
To avoid pesticide residues, it’s best to choose organic valerian.
In powder form
It can also be found as a powder, made from the dried root and then ground. Valerian powder is simply mixed into a glass of water or prepared as an infusion.
But valerian tea is quite bitter. To soften the taste, you can add a spoonful of honey.
In mother tincture
Valerian is also available as a mother tincture or as a hydroalcoholic extract. Made from fresh roots, the mother tincture is rich in active compounds. But this form contains a lot of alcohol. Therefore, the mother tincture is not recommended for young children, pregnant or breastfeeding women.
Valerian and medicinal plants
Valerian is a plant that pairs well with other medicinal plants. To combat depression and improve sleep quality, the valerian/griffonia combination is beneficial. The griffonia is a plant that contributes to mental well-being. It reduces stress, relieves depression and its symptoms, and restores and improves sleep.
Valerian intake can also be complemented by taking rhodiola, an anti-depressant and strengthening herb, or ashwagandha, one of the most powerful natural anti-stress remedies.
Dosage
⚖️The recommended dosage of valerian varies between 500 and 600 mg per day.
⌛️Doses should be taken 3 times throughout the day with one dose 2 hours before bedtime. The first results can be felt after 2 weeks or more.
⌛️To address sleep and depression more deeply, you can undertake a 1- to 3-month course, taking a one-week break every two weeks. Ask your doctor before starting a valerian course.
💊 Tablets : up to 3 per day for 200 mg tablets or capsules
🥄 Powder : 1 level teaspoon per day (about 1 g)
🧪 Tincture : 3 x 20 to 30 drops per day or 50 drops 2 hours before bedtime
Contraindications and side effects
If the recommended dose is not exceeded, valerian is well tolerated by the body. It has few contraindications, but its use is nevertheless not recommended for the following people:
- As a precaution, young children, pregnant or breastfeeding women should avoid taking it.
- People receiving medical treatment (hypnotics, anxiolytics, sleeping pills and psychotropic medications) should consult their doctor before taking any.
- Valerian should not be taken in cases of liver disease.
Its use may cause some side effects, most often mild. The following adverse effects have been reported:
- Drowsiness and dizziness.
- Headaches.
- Stomachaches.
- Nausea.
- Insomnia and agitation.
Because it can cause drowsiness, taking valerian is not recommended before driving or handling dangerous tools.
History, cultivation and market
Valerian through the centuries
Valerian enjoyed its heyday during Antiquity, among both the Greeks and the Romans. Thus, the famous Greek physician Hippocrates recommended valerian to treat insomnia. In Rome, it was mainly used to relieve heart palpitations or gynecological problems.
It appears in many ancient works on medicinal plants. It is notably mentioned in the « Circa instans » by Matthaeus Platearius (12th century) but also in the « De Vegetabilibus » by Albert the Great (13th century), one of the greatest botanical encyclopedias.
An irresistible plant for cats
Also known as cat-attracting herb, valerian gives off a strong odor that attracts felines. And for good reason: it is similar to cat urine.
This unpleasant odor is due to the presence of actinidine, a pheromone that allows communication among insects (such as ants, for example) and that is particularly attractive to cats. It produces a euphoric effect but is harmless. That’s why cats love rubbing themselves against valerian leaves!
Report compiled by Julia Perez and Charlotte Jean
Sources and scientific studies
Benke D, Barberis A, Kopp S, Altmann KH, Schubiger M, Vogt KE, Rudolph U, Möhler H, 2009. GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts.
Tang JY, Zeng YS, Chen QG, Qin YJ, Chen SJ, Zhong ZQ, 2008. Effects of Valerian on the level of 5-hydroxytryptamine, cell proliferation and neurons in cerebral hippocampus of rats with depression induced by chronic mild stress.
Stephen Bent, Amy Padula, Dan Moore, Michael Patterson, Wolf Mehling, 2006. Valerian for Sleep: A Systematic Review and Meta-Analysis.
Zare A, Khaksar Z, Sobhani Z, Amini M, 2018. Analgesic Effect of Valerian Root and Turnip Extracts.
Heng-Wen Chen, Ben-Jun Wei, Xuan-Hui He, Yan Liu, Jie Wang, 2015. Chemical Components and Cardiovascular Activities of Valeriana spp.
Photos: Adobe Stock. Rodolfo Sanches Carvalho/ Unsplash.
