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Valerian; Valeriana officinalis

Proposed Uses: Insomnia; Anxiety; Nervous Stomach; Stress

Over 200 plant species belong to the genus Valeriana, but the one most commonly used as an herb is Valeriana officinalis. The root is used for medicinal purposes.

Scientific studies on valerian began in the 1970s, leading to its approval as a sleep aid by Germany's Commission E in 1985. However, the scientific evidence showing that valerian really works remains incomplete.

Valerian is commonly recommended as a treatment for insomnia. However, evidence from the largest study on valerian suggests that it is most useful when taken over an extended period of time for chronic sleep disorders.

Like other treatments used for insomnia, valerian has also been proposed as a treatment for anxiety, but there is no reliable evidence as yet that it is effective.
Finally, valerian is sometimes suggested as a treatment for a nervous stomach; however, there is no supporting scientific evidence for this use.

Dosage
For insomnia, the standard adult dosage of valerian is 2 to 3 g of dried herb, 270 to 450 mg of an aqueous valerian extract, or 600 mg of an ethanol extract, taken 30 to 60 minutes before bedtime. The same amount, or a reduced dose, can be taken twice daily for anxiety.

Because of valerian's unpleasant odor, European manufacturers have created odorless valerian products. However, these are not yet widely available in the United States.

Valerian is not recommended for children under 3 years old.

Safety Issues
Valerian is on the FDA's safe list and is approved for use as a food. In animals, it takes enormous doses of valerian to produce any serious adverse effects.

One report did find toxic results from herbal remedies containing valerian mixed with several other herbal ingredients, including skullcap.

Although no animal studies or controlled human trials have found evidence that valerian causes withdrawal symptoms when stopped, one case report is sometimes cited in support of the possibility that this might occur.

Valerian does not appear to impair driving ability or produce morning drowsiness when taken at night.

There have been some reports suggesting that the combination of valerian and alcohol can lead to excessive sedation in some people. For this reason, we recommend that you do not combine valerian with central nervous system depressants except under doctor’s supervision.

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