Valerian Root
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Valerian Root is an herb that is native to Asia and Europe, however it can also be found in other areas in the world including North America. Valerian is considered a medicinal plant and has been used medicinally since the times of Ancient Greece and Rome to treat insomnia, anxiety, depression, hormonal imbalances in women and headaches. It is the root of valerian, that is used for medicinal purposes, giving the herb its name - Valerian Root.
It is the chemical compounds in valerian, that makes it a medicinal plant, because it may impact the human body and brain. The active compounds found in valerian root are iridoids, essential oils, lignans and flavonoids.
In today’s post we will dive into the amazing benefits of valerian root, which is most commonly used to treat people who have difficulties sleeping.
Benefits of valerian root
Natural aid for insomnia
Valerian root is most commonly found in natural aid for insomnia or other sleep-related issues. Some research suggest, that valerian root may help you fall asleep faster and improve the quality and quantity of your sleep. In a study done in 2021, on 39 people undergoing hemodialysis, it was found that valerian root significantly improved the sleep quality of patients who were given valerian root.
Valerian is therefore your go-to herb, if you are in need of support for your sleep and can even be mixed with other relaxing herbs for an even better effect.
Natural aid for anxiety and stress
The relaxing and soothing properties of the valerian root have also been shown to be effective when treating anxiety symptoms and stress management. In the same study mentioned above, it was found that the patients had significant reductions in anxiety symptoms after taking 530 mg of valerian root one hour before going to bed for one month, compared to the placebo group. Valerian root is a good natural alternative to medicine, when struggling with anxiety symptoms and can be nice to have on hand, if you are suddenly faced with unforeseen anxiety symptoms.
As someone who struggles with flight anxiety, I always carry capsules of valerian root with me when going on an airplane, as they have helped me through numerous flights.
Supports women with hormonal issues
Valerian root is most common for helping with sleep-issues and anxiety, however there has been some research on the effect of valerian root on menopausal symptoms and menstrual issues.
Menopausal symptoms
Many women suffer from hot flashes once they reach menopause. Valerian may help reduce these hot flashes. In a study from 2018, postmenopausal women were given 1060 mg of valerian root per day for two months and experienced a reduction in the amounts of hot flashes.
Premenstrual syndrome
Many women suffer from premenstrual syndrome - also known as PMS, which can affect the quality of a woman’s life. A study found, that valerian root may benefit women suffering from PMS or painful periods, as it improved both emotional and physical symptoms of PMS.
How to use valerian root
Tea
Valerian root is easy to consume as a tea, however valerian root has a smell and taste, that most people find unpleasant. I recommend finding a tea, where valerian root has already been mixed with other herbs that taste better, to cover the taste.
If you feel like making your own blend of calming herbs, I recommend buying organic loose leaf valerian root. This pure and organic valerian root from Biokoma is an excellent choice!
Capsules/pills
Consuming medicinal herbs through capsules or pills ensures that you’re getting a much stronger effect than for example a tea will give you. I recommend using capsules of valerian root when treating insomnia or anxiety, as it has a better effect. You can find valerian root as capsules in most holistic health stores and even some pharmacies. Remember to always follow the instructions for dosage and consumption of the specific brand you buy.
I personally always carry capsules of valerian root with me, when I am going on travels. They always help me relax doing flights or if I find it hard to sleep.
I would always use organic capsules of valerian root and this one from Oregon’s Wild Harvest is a perfect choice, that I myself love using! Free from GMO’s, gluten, dairy and any unnecessary additives.
Tinctures
Tinctures are concentrated herbal extracts made by soaking herbs in alcohol or glycerin to extract their active compounds. They’re an easy, effective way to incorporate the benefits of herbs into your daily routine—just a few drops provide powerful support for your health and wellness.
I love this alcohol free tincture of valerian root from Naturalma! 100% natural and vegan.
Essential oil
Essential Oils are concentrated plant extracts known for their therapeutic properties and versatility. They are commonly used in aromatherapy to promote relaxation, reduce stress, and enhance mood. Beyond aromatherapy, essential oils can support wellness in various ways such as added to skincare and household cleaners and fresheners as well as wellness support.
Always dilute essential oils before applying to the skin and consult guidelines for safe use. These powerful extracts are a natural way to enhance your daily routine!
This valerian essential oil from Gya Labs is a great choice!
Side effects
Valerian is considered safe for most people, when used at the recommended doses.
A 2020 review of the safety and effectiveness of valerian for sleep disorders found that none of the 60 studies reported any serious adverse effects.
Side effects from valerian are uncommon, however some people may experience headache, weakness, dizziness , vivid dreams or fatigue when consuming valerian.
Women who are pregnant or breastfeeding shouldn’t consume valerian as well as it should not be given to children or teens unless it is recommended by a doctor.
Sources
https://www.nccih.nih.gov/health/valerian
https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8077445/
https://pubmed.ncbi.nlm.nih.gov/24250592/
https://pubmed.ncbi.nlm.nih.gov/28278010/
https://pubmed.ncbi.nlm.nih.gov/27419099/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/
https://www.ncbi.nlm.nih.gov/books/NBK501815/
The information presented on this website is for educational purposes only and is NOT a substitute for licensed medical advice. This information may not be used to diagnose, cure, prevent, or treat any disease. Talk to your doctor before taking any supplements or making adjustments to your self-care regimen, especially if you are taking medication.
