Relax with Valerian

To learn more about the herbal supplement valerian, the Wellness Advisor spoke to Food and Nutrition Expert, Rachel Agnew, RD.

Wellness Advisor: What is valerian?

Rachel Agnew: Valerian is the root of a tall perennial herb, Valeriana Officinalis L. This herb is native to Europe and has a long history of use as a sedative and sleep aid. Valerian preparations are considered dietary supplements in the United States and are generally used to promote sleep.

WA: How does it help the body relax?

Agnew: Valerian has demonstrated a sedative effect on the central nervous system (CNS). Due to its calming effect, valerian is often used as a mild sedative and sleep-promoting agent. Valerian may be helpful in nervous excitation and sleep disturbances induced by anxiety, and it is often used to treat insomnia and restlessness.

WA: How much should I take?

Agnew: Standardized products are generally taken at a dose of 300 to 400 mg daily. Follow the dosing suggestions on the product`s label or the recommendations of your healthcare provider.

WA: How long has valerian been used and are there studies for its effectiveness?

Agnew: Valerian’s historical use as a medicinal herb dates to Hippocrates. Use of valerian as a calming and sleep-promoting agent evolved in the seventeenth and eighteenth centuries. Valerian root is official in the United States Pharmacopoeia (USP), the National Formulary (NF), and in the national pharmacopoeias of other countries including Germany, Great Britain, and Russia. The primary use of valerian as a calming and sleep-promoting agent is supported by numerous clinical trials. Of twenty-nine clinical studies, all demonstrate positive effects for indications including anxiety and sleep disorders, and the majority demonstrate effectiveness in improving sleep in persons with sleep disturbances.