All about valerian

What is it

Valeriana officinalis is a perennial plant belonging to the Valerianaceae family that grows in humid and shady places, such as the undergrowth and the edge of ditches and streams.

Native to the European and Asian continents, it is widespread throughout Europe (where, however, only some countries such as Italy, France and Germany make phytotherapeutic use of it) and also grows in the territories of North America.

There are more than 200 species, but among the main ones are V. wallichii (also known as “Indian valerian”, used as a diuretic and antispasmodic), V. edulis, V. fauriei and Valeriana rossa (a perennial plant known for the red-purple color of its flowers).

The stem, erect and furrowed on the surface, can reach even one meter in height, while the leaves are crossed by long incisions that culminate in the center. It blooms in summer and has small tubular flowers, pale pink or white, which gather to form what almost looks like an umbrella.

The parts used are the rhizome, root and rootlets, which are harvested in the spring months. Their unpleasant smell does not make them ideal for the preparation of herbal teas.

Fortunately, those who want to take valerian can rely on other formulations: tablets, capsules, drops, essential oil and mother tincture (a herbal preparation obtained by macerating the valerian drug in water and alcohol, also called “hydroalcoholic extract”).

Activities

The history of valerian is very ancient: this plant, in fact, has been used for medicinal purposes since the times of the ancient Greeks, who obtained a drink from its roots to sip to facilitate sleep. Its use is also mentioned in the writings of Hippocrates, the physician who lived between the fifth and fourth centuries BC, from which the oath pronounced today by modern physicians takes its name.

Historically it has been used to treat nervousness, agitation, tremors, headaches and palpitations.

Galen, a Greek doctor who lived in the second century AD, recommended it for the treatment of insomnia, while, during the Second World War, its calming properties were exploited to deal with the stress caused by air raids.

Its active ingredients (valerenic acids, valepotriates and alkaloids) act on the central nervous system: they are sedatives and promote sleep. They have a mechanism of action similar to that of benzodiazepine drugs (commonly used to treat anxiety and sleep disorders), with less potency than these.

The action of valerian is however sufficient to reduce the time needed to fall asleep and improve the quality of sleep in the first hours of rest.

The extract raises the levels of Gaba (or gamma-aminobutyric acid), a neurotransmitter with a sedative and sleep-promoting action, and can increase the sedative effect of melatonin, a substance secreted by the pineal gland that regulates the sleep-wake cycle.

Some components of valerian extract have an antispasmodic action on the smooth muscles of the intestine.

Why is it used

Valerian extract is useful to treat sleep disorders (as it helps both to promote sleep, reducing the so-called space latency, and to sleep better) but also to counteract anxious states (such as anxiety attacks, abdominal cramps and palpitations).

The effectiveness in reducing the time it takes to fall asleep (the space latency mentioned above) and improving the quality of sleep has been proven by a good number of studies, while the calming and anxiolytic effect, although confirmed, is witnessed only by a limited amount of scientific data.

Just as the sedative effects of this natural remedy are milder than those of traditional sleep medications, the typical side effects of sleeping pills, such as lightheadedness and daytime sleepiness, are also milder if you take valerian.

Sometimes it is also used to reduce the use of insomnia medicines and address the problems that may appear due to their suspension, replacing them with a more “sweet” remedy.

It can also be used as an antispasmodic in the intestine.

Finally, there are other conditions for which the intake of valerian is suggested, but in this regard definitive evidence of efficacy is not yet available. Here are some examples:

• stress;
• depression;
• attention deficit/hyperactivity disorder;
• chronic fatigue syndrome;
• epilepsy and convulsions;
• mild tremors;
• dizziness;
• menopausal symptoms (anxiety and hot flashes)
• menstrual pains;
• muscle and joint pain.

How to use it

Valerian is used in the form of nebulized dry extract and titrated in total valerenic acids (0.42% minimum). Products titrated in other active ingredients or not at all titled do not give a guarantee of effectiveness.

Two doses per day are recommended for a total of 300-500 mg of extract, for at least one month.

In fact, it seems that valerian supplements are most effective when they are taken regularly for at least 2 weeks. However, the dosage varies depending on the reason why the food supplement based on valerian extracts is used.

If you want to act on sleep, one of the two daily doses should be taken about 30 minutes before bedtime. If it is used to control anxiety it can be given in the morning and late afternoon.

Tablets typically contain a dose varying between 45 and 300 mg of titrated dry extract. To know the amount of dry extract by weight, just check the information on the package, which may also include advice for intake.

For those who use the bottle of mother tincture it is generally recommended to take 40 drops, while valerian drops is suggested in variable doses depending on the problem you want to solve; Usually valerian drops can be diluted in water.

Effects

The data available today suggest that the use of valerian can be considered safe for most healthy adult individuals, provided that it is used for short periods.

In fact, valerian has side effects only when used at high doses for long periods of time. In this case, tachycardia crises and moderate liver damage are possible, with increased values of transaminases (a sub-class of enzymes involved in the metabolism of some amino acids) and gamma-GT.

It can also be associated with headaches, dizziness, gastric disorders (such as nausea and abdominal cramps), dry mouth, daytime sleepiness, restlessness or euphoria and, paradoxically, insomnia.

It is good to contact a doctor if taking valerian triggers nausea, stomach pain, itching, feeling tired, loss of appetite, dark urine or clay-colored stools, or jaundice.

Precautions

Some warnings before taking.

Valerian is not recommended during pregnancy, breastfeeding and should not be administered under 6 years, because to date no adequate information has been collected about any contraindications neither during pregnancy and lactation nor in young children.

In addition, it is good to avoid taking it if you suffer from liver disease and, since it can induce drowsiness, after taking it it is better to avoid driving vehicles or maneuvering dangerous machinery.

If you take valerian to combat sleep disorders, it is good to remember that against insomnia it is first of all necessary to act on your lifestyle. In fact, falling asleep and good rest can be influenced by factors such as caffeine consumption and physical activity. For example, to promote sleep it is advisable to avoid consuming foods or drinks containing caffeine at night or later in the day, practice physical activity regularly (also in this case not in the evening hours), go to bed and wake up at about the same time and try to engage in a relaxing activity one or two hours before going to bed.

In some cases, even a psychological approach based on cognitive-behavioral therapy could alleviate insomnia.

Finally, it is always good to make sure that at the base of sleep disorders there are no problems that need to be adequately addressed, for example sleep apnea.

Interactions

Valerian can increase the effect of other substances or drugs that promote sleep.

For example, it can enhance the effect of barbiturates (a group of drugs with anesthetic, antiepileptic and hypnotic functions, which owes its name to the barbituric acid from which it derives) causing excessive sedation. It can also interfere with benzodiazepines and antihistamines (medicines used to counteract the mild symptoms of allergic reactions) and may increase the sedative effect of alcohol.

Other medicines you can interact with include muscle relaxants and narcotics taken to reduce pain.

In general, it is especially important to consult your doctor before taking products containing valerian in case you are already taking therapies against:

• any type of infection,
• anxiety or depression,
• asthma or allergies,
• tumors,
• erectile dysfunction,
• digestion problems associated with heartburn or gastroesophageal reflux,
• high blood pressure, high cholesterol or heart disorders,
• migraine,
• psoriasis, rheumatoid arthritis or other autoimmune diseases,
• psychiatric illnesses,
• Seizures.

Among the supplements and natural remedies that can interact with valerian are included:

• St. John’s wort (also known as St. John’s wort),
• chamomile,
• the kava,
• catnip,
• the skullcap,
• 5-hydroxytryptophan (5-HTP),
• the escolzia,
• the centella asiatica,
• piscidia,
• the yerba mansa (Anemopsis californica).

Finally, valerian may interact with melatonin-based drugs and dietary supplements and may increase the side effects of drugs metabolized in the liver by the cytochrome P450 3A4 (CYP3A4) enzyme. In fact, valerian can reduce the rate at which the liver is able to metabolize these drugs.

On the other hand, there are no particular interactions between the intake of valerian and the consumption of specific foods.

It is good to remember that Valeriana officinalis used as an ingredient for food supplements is not valerian used for food purposes. The scientific name of the latter is Valerianella locusta and it is a small annual plant, without stem, with bright green leaves, which grows in Europe, North Africa and the western territories of Asia. In the kitchen it is used to create rich salads with varied ingredients.

It does not appear that Valerianella locust is attributed any particular medicinal properties.

Where to buy it

Valerian products can be purchased at pharmacies, herbalists and many supermarkets.

You can also buy them on the Internet, but it is good to remember that for the purchase of a dietary supplement or any product that promises health benefits it would be better to rely on safe and reliable sales channels.

Nutritional values

100 g of valerian contains: