Valerian root

Name

Valerian Root, also know as All-Heal, Belgian Valerian, Cat's Valerian, Common Valerian, Fragrant Valerian, Garden Heliotrope, Garden Valerian, Great Wild Valerian, Indian Valerian, Mexican Valerian, Pacific Valerian, Setwall Herb, St. George's Herb, Tobacco Root, Valerian Rhizome, Valeriana, Valerianae radix, Vandal

Latin Name

Official species (Commission E): Valeriana officinalis (Garden Heliotrope, Garden Valerian), Unofficial species include: Valeriana wallichii (Indian Valerian), Valeriana edulis ssp. procera (Mexican Valerian), Valeriana sitchensis (Pacific Valerian)

Origin

Deciduous perennial herb found in Asia, Belgium, Eastern Europe, Europe, France, Germany, Holland, India, Japan, northeast America, U.S.

Cultivated/Parts Used
Fresh rhizome, roots and stolons

History of Use
For centuries, the tall perennial herb with pinkish flowers known as valerian (Valeriana officinalis) has been enlisted to help restless insomniacs get a sound night's sleep. Today this mild, non addictive sedative is popular both as a sleep aid and an anxiety fighter especially in Germany, France, Belgium, and the United Kingdom.

Properties
Sedative, soporific, relaxant

Nutritional Breakdown
Calcium, Carbohydrates (75%), Essential Oil, Fats (2%), Fiber (8%), Fructose, Glucose, Iron, Magnesium, Monoterpenes, Phosphorus, Potassium, Protein (9%), Sesquiterpenes, Sodium, Valepotriates, Valerenic Acid (Valeriana officinalis)

How it works
In the brain, valerian is thought to bind to receptors for a nerve chemical called GABA (gamma-aminobutyric acid). By blocking some nerve impulses from reaching the brain, the herb seems to shorten the amount of time it takes to fall asleep as well as improve the quality of sleep that results. And, unlike some of the more commonly prescribed sleep medications, valerian is not addictive, nor does it leave sleeping groggy in the morning.

Valerian is thought to lessen anxiety because in blocking brain receptors for the neurotransmitter GABA, it also inhibits nerve impulses and stress-related messages from reaching the brain. More research is needed, however.

Valerians effects of lessening stomach cramps and improving digestive system disorders is born out of animal testing and clinical research which indicates that valerian has antispasmodic properties. This may explain why it's valuable for countering spasms of the muscle tissue in the digestive tract and easing the intestinal pain that frequently accompanies irritable bowel syndrome. The herb's calming effect may also contribute to healing; after all, many digestive disorders are provoked by stress.

Contraindications/Interactions
Do not use during pregnancy or breastfeeding. 

To avoid excessive drowsiness or possibly other complications, don't take valerian with any muscle relaxants (carisoprodol, cyclobenzaprine), narcotic pain relievers (codeine, hydrocodone), prescription sleep medications, tranquilizers, or other drugs that can make you sleepy (including certain antihistamines)

Possible adverse effects and/or overdose effects: Headaches, muscle spasms, heart palpitation. Larger doses: headaches, hallucination, restlessness, agitation.

Instructions For Use/Dosages
2-3 g per cup made as herbal tea, drink 1-2 cups per day.  Avoid large doses and prolonged use, do not use for more than 2-3 weeks continuously.

Valerian works best when you rotate its use with other sleep-inducing herbs, such as chamomile, hops, passionflower, or melissa (also called lemon balm). It's safe to take valerian with St. John's Wort, a herb that can ease the depression associated with insomnia in many cases, and with kava, a herb that may help relieve associated anxiety.

Supporting Research
Numerous studies of insomniacs have shown that those who take valerian fall asleep faster than participants given a placebo. The quality of sleep improves as well, according to several recent studies. In one placebo-controlled trial of 27 people with insomnia, Swedish researchers found that 89% of those who were given a valerian preparation reported improved sleep, with 44% rating their sleep as "perfect."
Even more impressive results emerged from a well-designed 1996 trial involving 121 insomnia sufferers. The benefits of valerian root extract taken one hour before bedtime were significantly improved sleep quality, dream recall, and sense of psychological well-being.
Valerian may also be useful for people without insomnia per se. In a 1983 trial that involved 128 healthy people, those assigned to take a valerian root preparation were far more likely to fall asleep faster than those given a placebo. The valerian group also tended to stay asleep longer. Overall sleep quality improved significantly, particularly in those who rated themselves as poor sleepers to start with.