Valerian root is an herbal remedy used as a sleep aid and anxiolytic due to interaction with GABA receptors.
Valerian root is a natural herbal remedy derived from the Valeriana officinalis plant, primarily utilized for its sleep-promoting and anxiolytic properties. Its effectiveness is believed to be related to its interaction with GABA receptors in the brain. While generally considered safe for short-term use, potential side effects include drowsiness, dizziness, and gastrointestinal upset. Research suggests it may be beneficial for individuals experiencing mild to moderate insomnia or anxiety, though further investigation is needed to fully elucidate its mechanisms and long-term effects.
Key Information
Inside Body Harmful Score
Common Dosage
400-900mg of root extract 30-120 minutes before bed, or 120-200mg of extract three times daily for anxiety.
Source Type
natural
Production Process
Valerian root is harvested from the Valeriana officinalis plant, typically after the plant is several years old. The roots are then dried and processed into various forms, such as capsules, tablets, teas, and liquid extracts.
Use Type
Inside BodyPotential Benefits
This benefit aims to reduce anxiety symptoms by modulating brain activity and neurotransmitter levels. It promotes relaxation and helps manage worry, restlessness, and sleep disturbances.
Improves sleep quality by optimizing duration, latency, efficiency, and reducing awakenings. This results in enhanced daytime functioning, mood, and cognitive performance.
Sleep aids enhance sleep quality, duration, and ease of initiation by regulating the sleep-wake cycle and influencing neurotransmitters like GABA, melatonin, and serotonin. This promotes restful sleep, leading to improved daytime alertness.
Apigenin may reduce anxiety by interacting with GABA receptors in the brain, which promotes relaxation. This interaction could help regulate neuronal excitability and reduce anxiety symptoms.
Possible Side Effects
Drowsiness is a state of impaired alertness characterized by a strong desire to sleep and reduced responsiveness. It can cause difficulty concentrating, decreased reaction time, and impaired judgment.
Gastrointestinal upset involves a variety of digestive symptoms like nausea, diarrhea, and abdominal pain. It can range from mild discomfort to severe pain and may indicate an underlying condition if persistent.
Dizziness is a sensation of lightheadedness, unsteadiness, or vertigo that can arise from multiple causes. It can lead to falls or loss of consciousness in some cases.
Headache is pain in the head ranging from mild to severe, potentially with nausea, light/sound sensitivity, or dizziness. It can be caused by tension, dehydration, stress, or medication side effects, and persistent headaches require medical evaluation.
Vivid dreams are intense, memorable dreams that can be pleasant or unpleasant. Frequent or disturbing vivid dreams may disrupt sleep and cause daytime fatigue or anxiety.
Scientific Evidence
Several studies suggest valerian root can improve sleep quality. Research indicates valerian interacts with GABA-A receptors, similar to some anti-anxiety medications. Some studies have shown a reduction in anxiety scores in participants taking valerian supplements, while others have yielded mixed results. (e.g., National Center for Complementary and Integrative Health (NCCIH), NIH; randomized controlled trials published in journals like Sleep Medicine).
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