In our quest for balance and well-being, nature offers us invaluable treasures. Among them is valerian, known since ancient times for its ability to combat insomnia and calm restlessness and anxiety. We invite you to delve into the beneficial world of valerian and discover how it can provide invaluable support in our hectic lifestyles.
Definition: What is Valerian, Valeriana Officinalis?
The Valerianaceae group includes many species of valerian, such as greater valerian or Celtic valerian. The best known is Valeriana officinalis, from which we derive our benefits. Also known as catnip, this large herbaceous perennial native to Europe grows wild in damp meadows and forests, in ditches and along watercourses. Its underground part consists of a rhizome with several roots and one or more runners. The aerial part can reach a height of 2 meters. Cylindrical and hollow, it bears long, opposite leaves. Its small flowers are white and pink. Valeriana officinalis, known for its relaxing properties, does not grow above 1000 meters.
History of the Plant
Valeriana’s name comes from the Latin valere, which means « to be well » or « brave. Officinalis means « used in pharmacy, » so the use of valerian dates back to antiquity. Galen and Hippocrates prescribed it to treat insomnia, arrhythmia, and palpitations. Pliny the Elder recommended it for nervous disorders and spasms. Dioscorides called it phu, which means « unpleasant smell » in Greek.
In the Middle Ages, the famous herbalist Hildegarde de Bingen recommended it as a tranquilizer and sleep aid. Many other virtues were attributed to it, so much so that it became a panacea. More recently, in the 20th century, valerian was used to calm soldiers traumatized by the First World War.
In phytotherapy, it is the underground part, i.e. the root, the rhizome and the stolons, that are used. It is harvested in the fall when the active ingredients are at their most potent.
Active Principles of Valerian
Numerous active ingredients have been isolated: valerenic acid, valepotriates with sedative effects, valerenal, glutamine. It also contains other active ingredients such as flavonoids, tannins and essential oils (up to 1.4%) containing bornyl acetate. These compounds also contribute to the relaxing and calming effects of the plant.
What are the Benefits of Valerian?
Numerous studies have been conducted since the 1980s. Valeric acid has been shown to promote the release of GABA, a neurotransmitter that induces a state of relaxation and calm. In fact, GABA is known as the « calming hormone ». As a result, valerian has a beneficial effect on stress, aggression, and anxiety. This makes it a remarkable anxiolytic. Valerian is also known to have an antispasmodic action, helping to calm all spasms of nervous origin.
Valerian has also been noted to have a positive effect on falling asleep and sleep quality. This sedative effect on insomnia has been confirmed by numerous studies. Another study confirmed that restless legs syndrome and blood pressure could be reduced by taking Valerian officinale orally.
Valerian therefore helps to combat sleep disorders such as insomnia, which are associated with nervousness and anxiety. These two scientifically established uses are recognized by health authorities such as the World Health Organization (WHO) and the European Medicines Agency (EMA). Valerian root has been the subject of more than 650 scientific publications to date. The benefits of valerian are therefore well established.
can help regulate stress
- has a relaxing effect
- may help regulate sleep
- has a muscle relaxing effect (including digestive)
- Valerian Usage and Dosage: Herbal Tea, Extract…
There are many dietary supplements based on valerian root.
Herbal tea decoction or infusion: 3g of dried root per cup, taken 1 hour before bedtime.
Fresh plant extract: generally 10 drops diluted in water 2 to 3 times daily for adults. Always consult your product manufacturer’s recommendations.
Standardized extract (0.8% valerenic or valeric acid, 1-1.5% valtrates): 400 mg to 600 mg 30 to 60 minutes before bedtime for adults. These indications are for guidance only; please consult your product manufacturer for recommendations.
Capsules: Follow the Manufacturer’s Recommendations.
It should be noted that commercially available valerian comes from cultivated plants and that the active ingredients may vary depending on the growing conditions, terroir, and extraction methods of the plant. It is therefore important to choose quality products from reliable sources to reap the full benefits of valerian.
What are the Side Effects, Contraindications, and Precautions for Use?
As a precaution, the use of valerian is contraindicated if you suffer from liver disorders or if you are taking drugs or plants that may be toxic to the liver.
Due to its sedative effect, valerian may cause reduced alertness; caution is advised.
It is also not recommended for use with alcohol.
Medical advice is recommended if you are taking anti-anxiety medication.
Due to its tannin content, valerian may reduce the absorption of iron through the intestinal wall.
As a precaution, it is not recommended for pregnant and/or breastfeeding women, or for children under 12 years of age.
Valerian treatments longer than six weeks may cause insomnia. Abrupt cessation of treatment may lead to withdrawal, resulting in palpitations and/or restlessness.
Expert Advice
Plants are great allies, but they cannot replace a healthy lifestyle or solve problems caused by a toxic environment. It is important to seek the help of a mental health professional when necessary. Valerian should be used occasionally. It’s also worth noting that it may take 2 to 4 weeks before the full benefits are felt, especially in cases of chronic insomnia.
