Deepi Brar
CONSUMER HEALTH INTERACTIVEBelow:
• What is it good for?
• How does it work?
• How safe is it?
• What's the best way to take it?
Europeans have been using valerian root (Valeriana officinalis ) as a sleeping aid for more than 1,000 years. Even today they often prefer this mild sedative to prescription sleep drugs. It's an ingredient in many over-the-counter sleep products. What is it good for? Several small human studies found that valerian root extract reduced the time to fall asleep and improved the quality of sleep. In one trial the herb worked as well as a prescription sleeping pill for insomnia. However, a 2007 systematic review of 37 studies on valerian suggests that the most recent and rigorous studies have found that valerian, while safe, is not an effective sleep aid. Limited human evidence suggests that valerian extract might help ease stress, but more research is needed. How does it work? Researchers think that valerian works due to a combination of compounds. The herb seems to have a calming effect on the central nervous system. Valerian is not related to the powerful prescription drug Valium (Diazepam). How safe is it? Valerian causes few side effects. Occasionally it might cause headache, insomnia or vivid dreams. However, very large amounts of valerian can cause more severe side effects. Valerian has been used safely in human studies for up to 28 days. No scientific information is available on the long-term safety of valerian, but long-term use might lead to withdrawal symptoms when valerian is stopped. As with other sleeping pills, its effectiveness may wear off over time. Avoid valerian when operating dangerous machinery. Don't take valerian with prescription or over-the-counter sedatives, since it may intensify their effects. What's the best way to take it? Herbal experts recommend drinking valerian tea at bedtime to help you drop off to sleep. (Use a teaspoon of powdered root or liquid extract per cup of water.) Unfortunately, the tea smells like dirty socks, but you can avoid that unpleasantness by taking it in capsule form. Look for valerian at pharmacies and health food stores. Keep in mind that the government doesn't regulate herbal supplements as strictly as other drugs, so quality and potency can vary from bottle to bottle. In rare cases supplements may be contaminated with undesirable substances. Ask a pharmacist or naturopath to recommend a reputable brand.
Further Resources Varro E. Tyler, PhD. Herbs of Choice: The Therapeutic Use of Phytomedicinals. Pharmaceutical Products Press, 1994. Andrew Weil, M.D. Natural Health, Natural Medicine. Houghton Mifflin, 1995, 1998.
References
Jellin JM, Gregory P, Batz F, Hitchens K, et al. Pharmacist's Letter/Prescriber's Letter Natural Medicines Comprehensive Database. Stockton, CA: Therapeutic Research Faculty; http://www.naturaldatabase.com
Wheatley D. Stress-induced insomnia treated with kava and valerian: singly and in combination. Hum Psychopharmacol Clin Exp 2001;16(4):353-6.
Willey LB, Mady SP, Cobaugh DJ, Was PM. Valerian overdose: a case report. Vet Hum Toxicol 1995;37(4):364-5.
Garges HP, Varia I, Doraiswamy PM. Cardiac complications and delirium associated with valerian root withdrawal. JAMA, 1998; 280(18):1566-7.
Office of Dietary Supplements. Questions and Answers About Valerian for Insomnia and Other Sleep Disorders. May 2005. http://ods.od.nih.gov/factsheets/Valerian.asp
Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid; safe but not effective. Sleep Medicine Reviews. 2007; Jun; 11(3); 209-230.
Reviewed by Forrest Batz, Pharm.D., an assistant clinical professor at UCSF's school of pharmacy and a consultant in natural medicines based in Santa Rosa, California.
First published October 6, 1998
Last updated January 30, 2008
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.
|
