Valerian root contains valerenic acid, an active ingredient with sedative effects.
GABA calms and slows the brain.
That means some supplement products may not contain what the label says.
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Some of these uses have garnered attention from researchers.
Insomnia
Valerian is probably best known as a remedy for insomnia.
A 2020 study concluded valerian may be a safe and effective herb to promote sleep and prevent associated disorders.
Verywell / Anastasia Tretiak
However, ingredients and quality control processes are not always consistent and reliable.
A 2021 review of studies on herbal sleep aids looked at their effect on GABA.
A 2024 study provided valerian extract or placebo to 80 adult participants with mild insomnia for eight weeks.
Verywell / Anastasia Tretiak
Larger human trials may be necessary to further prove its role related to sleep conditions.
Is valerian safer than melatonin?
However, there is only weak evidence on this matter.
Keep in mind that no supplement or herbal remedy should replace standard medical care.
Always consult a healthcare provider for medical guidance for any health condition.
Hot Flashes
Valerian root may help with hot flashes from menopause in more ways than one.
Valerian may be able to reduce the strength of hot flashes and the number of hot flashes you have.
Several later studies had similar results, according to a review published in 2021.
However, more research is needed before this relationship can be determined.
Verywell / Anastasia Tretiak
What Are the Side Effects of Valerian?
Whenever you start a new supplement, be aware of any possible side effects.
Although valerian is thought to be mostly safe, side effects are possible when using it.
These side effects may be mild or severe.
Severe Side Effects
There have been little to no reports of severe side effects for valerian.
For the most part, if they do occur, valerian side effects are mild.
However, some people may experience heart disturbances or mental dullness.
In rare instances, valerian root has been associated withliver damage.
Avoid taking valerian if you haveliver disease.
Precautions
Some people may need to take extra precautions when using valerian.
Talk with your healthcare provider about these or other health conditions before taking valerian.
Valerian During Pregnancy
Not enough is known regarding valerian root’s safety during pregnancy.
People who arepregnantor nursing are advised to avoid using valerian root.
Some of the chemicals in valerian root are suspected of harming the fetus or breastfed newborns.
If you are pregnant, ask your healthcare provider about alternative options forinsomnia.
Dosage: How Much Valerian Should I Take?
Valerian root supplements do not have well-established dosages.
This is due to a lack of high-quality human research.
Many valerian capsules and tablets are in doses ranging from 300 to 600 milligrams (mg).
Other studies have used smaller doses of about 400 to 600 mg of valerian root daily.
Valerian root is considered safe if used for 28 days or less.
The safety of long-term use of valerian is unknown.
Many valerian root studies have used different forms of the supplement and different doses.
To find the right dose for you, talk with your healthcare provider.
Supplement Facts
What Happens if I Take Too Much Valerian?
Whether valerian is toxic has yet to be proven.
Yet, taking more valerian than recommended may increase the likelihood of side effects, which can be unpleasant.
In a few rare cases, valerian root has been implicated as toxic to the liver.
In one documented case, a person attempted tooverdoseon valerian root.
However, despite taking a very large dose of valerian root, an overdose did not occur.
You may need to seek medical attention if you suspect youve taken too much valerian.
Always be sure to follow supplement dosage and usage guidelines correctly.
Interactions
Valerian may interact with various medications, foods, and supplements.
However, the interactions with valerian root may not be clinically relevant.
How to Store Valerian Root
Supplements must be stored properly to maintain their shelf life.
Store valerian supplements in a cool, dry place and keep them out of direct sunlight.
Typically, valerian does not need to be refrigerated, but follow the storage directions listed on the packaging.
Discard any leftover valerian supplements once they have reached their expiration date.
Similar Supplements
Many other supplements available today may work similarly to valerian.
Typically, just one at a time is recommended.
However, sometimes dietary supplements, like valerian root, may be recommended to you by your healthcare provider.
Food Sources of Valerian
Valerian is not naturally found in foods.
Although, dried valerian root can be made into a tea.
Steep for 10 to 15 minutes.
Valerian tinctures and extracts can vary in concentration.
Generally, you should never exceed the recommended dosage on the product label.
Valerian root essential oil is mainly used foraromatherapyand is not intended for internal use.
Even food-grade essential oils used for flavoring should never be taken by mouth for medicinal purposes.
However, the evidence is mixed.
Be safe and talk to your healthcare provider before starting a new supplement.
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