Valerian

As more of us rush around deprived of sleep and riddled with anxiety, it comes as no surprise that valerian has become the latest herb of choice. Dating back to the second century A.D., valerian is hailed as a remedy for insomnia, restlessness, anxiety, and nervousness.

How It Works

Although extensive studies have been performed on the nature of valerian and just how it works, no one knows its exact mechanism of action. Researchers believe that valerian may affect brain levels of gamma-amino-butyric acid (GABA) - a naturally occurring amino acid that appears to influence anxiety levels. In fact, conventional anti-anxiety medications, such as Valium, are known to affect GABA receptors in the brain, and researchers speculate that valerian might work in a similar fashion. Studies suggest that valerian either stimulates GABA receptors or increases GABA concentrations. However, other research points to chemicals in valerian called valepotriates that act as muscle relaxants, thereby easing anxiety and sleeplessness. These compounds may also be useful in coping with menstrual cramps and indigestion.

What It Might Do for You

Nevertheless, its valerian's capability to help insomniacs catch some sleep that has caught most people's attention. Actually, more research supports this herb as a sleep aid rather than an anti-anxiety cure-all. Studies have shown that valerian does help people with insomnia get to sleep faster and sleep better without the groggy, morning-after effects of many prescription sedatives.

Potential Side Effects

Despite the fact that no one knows exactly how it works, valerian has a good safety record. The few reported side effects include mild stomach upset and, in larger doses, headaches and grogginess. Although some people may have more severe forms of insomnia or anxiety, valerian taken in the form of capsule, tincture, or tea seems to work for those with more mild cases.

Drug-Herb Interactions

As with any herb, be careful about using large amounts over an extended period of time. And, of course, before taking valerian, talk to your doctor if you are taking muscle relaxants, other sleep or anxiety medicines, pain medicines, antidepressants, antihistamines, sleeping pills or other medicines that cause drowsiness. These drugs may increase drowsiness and dizziness if taken in combination with valerian. Also avoid alcohol and kava-kava, another herbal sleeping aid while taking this herb.

Principal Author:

Stefanie Perelman, M.S., R.D., holds a B.A. in journalism from the University of Wisconsin-Madison and a master's in clinical dietetics from New York University. A registered dietitian, she presently works at Montefiore Medical Center in the Bronx and is available for private consultation.

Nutrition Editor:

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.