Valerian root, also known by its scientific name, Valeriana officinalis, is a tall, flowering grassland plant that’s native to Asia and Europe, but now also grows in North and South America. In this article, we’ll be exploring valerian root and the many health benefits it offers.
The history of valerian root
The use of valerian root dates back to the Greek and Roman Empires. Hippocrates, the well-known Greek doctor who inspired the name for the Hippocratic Oath, described the effectiveness of valerian root for treating insomnia, headaches, trembling, and heart palpitations. In the 2nd century, Greek physician, Galen, prescribed valerian for insomnia. During World War II, valerian root was used in England to relieve the stress of air raids.
Ever since, the root of this plant has been used across the globe to relieve a variety of anxiety-related conditions.
Beneficial compounds in valerian root
Valerian root contains a number of compounds that give it its calming properties including:
- Valerenic acid. This compound increases levels of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces brain cell activity and has anti-inflammatory effects.
- Isovaleric acid. This substance prevents involuntary muscle contractions.
- Hesperidin and linarian. These are antioxidant flavonoids that have sleep-enhancing and anti-seizure effects.
What conditions may valerian root help?
How do these effects translate to health benefits? Let’s take a closer look at what conditions valerian root may benefit.
Insomnia
Valerian root has been used for sleep issues for at least 2,000 years. A meta-analysis of 16 studies and over 1,000 people found that valerian root improved the speed of falling asleep, depth of sleep, and overall quality of sleep. It’s thought to have these effects due to increasing GABA levels in the brain.
Anxiety
Sometimes referred to as “nature’s Valium,” valerian root is often touted as a safe and natural alternative to prescription anxiety drugs, such as Valium and Xanax. Both valerian root and drugs like Valium increase levels of GABA in the brain, thereby reducing anxiety and feelings of stress. Unlike prescription drugs, however, valerian root doesn’t come with pronounced sedative effects or other side effects.
Hot flashes
In a three-month study of 60 postmenopausal women, valerian root was shown to reduce the severity and frequency of hot flashes compared to a placebo. The exact mechanism of this action is currently unknown, as valerian root doesn’t appear to directly influence hormone levels.
Stress management
Valerian root may be helpful in reducing physical and mental reactions during stressful times. It’s been shown to slow the heart rate, reduce blood pressure, and calm an overactive mind. While not a substitute for other stress management techniques, it certainly shows promise in being a helpful aid when times get tough.
How to consume valerian root
Valerian root is available in several different forms: teas, extracts, tinctures, and capsules. Valerian root is also found in essential oil form, which is not to be consumed—only inhaled by diffusing the oil or rubbing a couple drops into the palms of your hands and breathing in the scent. All forms offer the same benefits, so the method of intake is dependent on your preferences.
At Inca Master Tea Co., we offer 100% natural, Peruvian valerian root that can be brewed to make a calming cup of tea. To reap the benefits of valerian root, simply add 25 grams to a liter of boiling water for approximately three to five minutes.
The bottom line
In today’s busy, modern world, millions of people struggle with sleep issues, anxiety, and stress. Valerian root offers a safe and natural way to relieve occasional sleeplessness and feelings of anxiety by increasing the levels of GABA in the brain.
Valerian root seems to be most effective after consuming it regularly for two or more weeks. In other words, try to be patient, as it may take a few weeks before you feel the effects. Once your symptoms improve, it’s recommended that you keep taking valerian root for two to six more weeks. If you’re feeling anxious, stressed, or unsettled, brew yourself a hot cup of valerian root tea and let your tension and worries slip away.
References:
https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
https://pubmed.ncbi.nlm.nih.gov/25066015/
https://pubmed.ncbi.nlm.nih.gov/15509234/
https://pubmed.ncbi.nlm.nih.gov/12895671/
https://pubmed.ncbi.nlm.nih.gov/14751470/
https://pubmed.ncbi.nlm.nih.gov/17145239/
https://pubmed.ncbi.nlm.nih.gov/12662130/
https://pubmed.ncbi.nlm.nih.gov/28278010/