Valerian

Common Names:

Garden heliotrope, common valerian, all-heal, setwall, garden valerian, Valerianae radix, Baldrianwurzel, phu, cut-finger, cat’s love.

Binomial Name:

Valeriana officinalis

Family:

Caprifoliaceae

Used Plant Parts:

Rhizome, Root

Valerian’s properties have been renowned since as early as the third or fourth century BC, classifying it among the most ancient botanical supplements with a well-documented history of use.

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Origin and Distribution:

Origin:

Valerian originates from Europe and Asia, with its range extending from the British Isles in the west to Japan in the east. It has also naturalized in North America.

Distribution Areas:

Valerian is found in various countries across temperate regions of Europe and Asia. In North America, it is primarily located in parts of the United States and Canada.

Botanical Description:

Valerian (Valeriana officinalis), a herbaceous perennial plant from the Caprifoliaceae family, is noted for its medicinal properties.

Its botanical features are as follows:

Size and Growth:

Typically, Valerian grows as a robust, upright plant forming clumps. It can reach heights of 60 to 150 cm.

Bark:

A notable feature of smooth elm is its inner bark, which is reddish-brown in color. This bark is smooth to the touch, contributing to the common name, “smooth elm”. The outer bark presents a contrast with its grayish and furrowed appearance.

Leaves:

The plant has compound, narrow leaves, meaning multiple leaflets are arranged along a central stem or petiole. These lance-shaped leaflets have jagged edges and are set in opposing pairs along the stem.

They are usually 10 to 25 cm long and dark green.

Flowers:

Valerian’s small, fragrant flowers are grouped in dense, umbrella-like clusters. These blossoms, often pink or white, feature a five-lobed corolla with a tubular structure and an expanding limb.

They bloom in summer, attracting bees and butterflies.

Roots:

For medicinal purposes, the most valuable parts are the thick, fleshy roots. Externally beige or pale brown and white inside, they emit a distinctive, earthy or musky odor.

Stem:

The upright, hollow stem branches at the top and bears progressively smaller leaves towards its apex.

Habitat:

Valerian thrives in moist, cool, temperate environments, including meadows, river banks, and woodland edges, provided there is sufficient light. It favors clay or sandy soils with good drainage and prefers slightly acidic to neutral soil conditions.

Odor:

A notable trait of Valeriana officinalis is the strong, somewhat unpleasant odor from its roots, often likened to dirty socks or musk.

A 2012 national survey in the United States revealed that approximately 2% of adults had used Valerian in the preceding year to treat sleep disorders.

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Active Ingredients and Mechanism of Action:

The proposed mechanism of action for Valerian involves the regulation of GABA neurotransmission, leading to a calming effect on the central nervous system. This effect helps reduce anxiety and improve sleep quality, making Valerian a popular natural remedy for insomnia, anxiety, and stress.

Valerian contains various active components contributing to its medicinal properties. The main active ingredients and their proposed mechanisms of action include:

Valerenic Acid:

• The roots of Valerian contain valeric acids, including valeric acid and its derivatives. These are among the primary active ingredients.
• Researchers suggest that valeric acids interact with gamma-aminobutyric acid (GABA) receptors in the brain. GABA, an inhibitory neurotransmitter, helps regulate nerve activity and promote relaxation.
• Valerian acids may enhance GABA’s binding to its receptors, increasing GABA neurotransmission and leading to relaxation and anxiety reduction.

Valepotriates:

Valerian also contains valepotriates, iridoid compounds that may contribute to its overall sedative effects. Valepotriates are believed to exert anti-anxiety and muscle-relaxing effects.

Isovaleric Acid:

Isovaleric acid is responsible for Valerian root’s unique, slightly unpleasant smell. While not directly contributing to the sedative effects, it may play a role in the overall physiological response to Valerian.

Additional Compounds:

Valerian hosts various other compounds, including alkaloids, flavonoids, and volatile oils, which may also contribute to its medicinal effects, although their specific actions are less understood.

Uses in Traditional Medicine

Valerian has been used historically in various cultures for its calming effect on the central nervous system, particularly in treating anxiety, stress, and insomnia. Traditional uses include:

Calming and Reducing Anxiety and Depression:

• Traditionally, Valerian was used as a natural sedative to calm the nervous system and alleviate symptoms of depression, anxiety, and mental stress.
• It was consumed in tea, tinctures, and capsules in traditional herbal medicine.

Sleep Disorders:

• Valerian is renowned for its use as a sleep aid, improving sleep quality and treating insomnia.
• Traditional remedies often involve drinking Valerian tea or taking supplements before bed to enhance sleep onset and quality.

Muscle Relaxation:

• Recognized for its muscle relaxation properties, Valerian was used to alleviate muscle tension and discomfort.
• Traditional remedies, still in use today, often included Valerian as a key ingredient in herbal mixtures for muscle spasms.

Nervous System Disorders:

Used for symptomatic treatment of conditions like nervousness, restlessness, and irritability.
Traditional healers recommended Valerian to help manage these symptoms.

Circulation and Digestion:

• In some traditional medicine systems, Valerian was used to alleviate menstrual discomfort, including cramps and anxiety.
• It was also employed to treat digestive issues like abdominal pain and gas.

Migraine and Headaches:

Valerian has been a traditional remedy for migraines and headaches, believed to relieve tension-related headaches due to its calming effects.

Among the extensive family of over 250 Valerian species, only a select few, such as Valeriana officinalis, are commonly utilized for their medicinal benefits.

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Conventional Medicinal Uses

Valerian has been a subject of study in conventional medicine, particularly for its potential uses in treating anxiety, insomnia, and specific nervous system-related conditions.

While several scientific studies have demonstrated its effectiveness as a symptomatic treatment, further research is needed to fully understand its mechanisms of action and therapeutic benefits.

Below are some common applications of valerian in conventional medicine, supported by scientific studies:

Insomnia and Sleep Disorders:

• Valerian is widely used as a natural remedy for insomnia and improving sleep quality.
• A systematic meta-analysis[1] from 2006 concluded that valerian might improve sleep quality without causing side effects. The researchers recommended future studies to explore various doses of standardized valerian preparations and include standard measures of sleep quality and safety.

Anxiety, Stress, and Depression:

• Valerian’s potential effects as a mental anxiety and stress reliever have been studied.
• A 2021 randomized, double-blind clinical trial[2] tested valerian’s effects on sleep quality, depression, and anxiety in hemodialysis patients. The results showed significant improvements in sleep quality, anxiety, and depression symptoms among participants.

Restlessness and Irritability:

• Research has explored valerian’s ability to help with restlessness and nervousness.
• A 2006 study[3] tested a preparation combining valerian and lemon, finding it effective in treating restlessness and dyssomnia in children. The preparation was rated as “very good” or “good” in terms of effectiveness and tolerability, with no treatment-related side effects reported.

Headaches:

• Valerian’s potential role in headache relief has been examined.
• A 2020 randomized, placebo-controlled, double-blind clinical trial tested valerian’s effect on tension headaches. Results[4] indicated that valerian could reduce the impact of headaches on daily performance and severity.

Editor’s Note:

• While these and other studies indicate valerian’s benefits in conventional medicine, more research is needed to confirm its effectiveness and safety.
• Responses to valerian may vary, and it may not be suitable for everyone, particularly when combined with other medications or for individuals with certain health conditions. Consultation with a healthcare professional is advised before using valerian for medical conditions.

Recommended Dosages

Valerian dosages vary based on preparation, intended use, and individual factors like age and health. Valerian is available in capsules, tablets, tinctures, and as a dried root for tea.

Consulting a healthcare professional before using valerian, especially in children and those on medication, is crucial to ensure safe and effective use.

General Dosage Guidelines:

For Adults:

• Insomnia and Sleep Disorders: A common dosage is 300 to 600 mg of valerian root extract, taken 30 minutes to 2 hours before bedtime.
• Anxiety and Stress: Dosages for anxiety and stress relief may range from 100 to 300 mg of valerian root extract, taken two to three times daily.

For Children:

Generally, valerian is not recommended for children, particularly young ones, due to insufficient safety and efficacy data. However, if considering its use, consult a pediatrician or family doctor for appropriate guidance and supervision.

Side Effects, Interactions, and Safety:

Valerian is generally considered safe when used according to standard directions and dosages for short durations. However, as with any herbal supplement or medication, it may cause side effects or interact with other drugs or substances.

Here are some potential side effects and drug interactions:

Side Effects:

• Digestive System: Mild gastrointestinal side effects such as nausea, upset stomach, or diarrhea may occur in some individuals. These effects are typically mild and self-resolving.
• Drowsiness: Known for its sedative effects, Valerian can cause drowsiness or sleepiness, particularly at high doses or when combined with other sedatives. Caution is advised in activities requiring alertness, like driving or operating machinery.
• Headaches: Some users may experience headaches as a side effect.
• Dry Mouth: A possible side effect in some individuals is dry mouth.
• Paradoxical Excitement: In rare instances, Valerian might cause excitement, restlessness, or even increased anxiety, the opposite of its intended effect.
• Liver Function: There have been infrequent reports of hepatotoxicity linked to Valerian use, though a causal relationship is not clearly established and warrants further investigation.

Drug Interactions:

Valerian leaves can be incorporated into salads, soups, and stews, where they impart a subtly mild and slightly bitter flavor.

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• Sedatives: Valerian’s sedative properties may amplify the effects of other sedatives (like benzodiazepines, barbiturates, or alcohol), increasing drowsiness and impairment risks.
• Antidepressants: Potential interactions with certain antidepressants (e.g., SSRIs) may enhance their effects, leading to increased drowsiness or other side effects.
• Alcohol: Avoid concurrent use of Valerian and alcohol.
• Other Herbal Supplements: Valerian may interact with other herbal supplements with sedative properties, such as kava kava or chamomile, intensifying their effects.
• Surgeries: Discontinue Valerian at least two weeks before surgery due to possible interactions with anesthesia and surgical medications.

Editor’s Note:

• It’s crucial to inform your family doctor about all medications, supplements, or herbal remedies you use, including Valerian, to evaluate possible interactions and side effects.
• Seek immediate medical attention if severe or unusual side effects occur after taking Valerian.
• Valerian is not recommended for certain groups, such as pregnant or nursing women, children (unless directed by a healthcare professional), and individuals with liver disease or a history of alcohol or drug abuse.
• Always adhere to recommended dosages and usage instructions on the product label or as advised by a doctor.

Bibliography