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I had never heard of valerian until a few months ago. It was recommended to me to help with my anxiety and to get better sleep. I’ve taken it before I go to bed to relax me so I can sleep through the night. It has a strong smell but a surprisingly mild flavor.
Valerian has been traditionally used for a variety of health issues, including insomnia, migraines, fatigue, and stomach cramps. Today, it is recommended for treating insomnia, anxiety, depression, PMS, menopausal symptoms, and headaches. The roots and rhizomes of the valerian plant, which is native to Europe and Asia but also grows in North America, are used medicinally. While it is not completely understood how valerian root aids in sleep, it is thought to increase levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps inhibit nervous system activity, thereby facilitating faster and improved sleep.
In the U.K. during World War II, people used valerian root to manage stress from air raids, and in the 1500s, it was employed by medical professionals to address anxiety. Initial research indicates valerian root may possess anti-anxiety (anxiolytic) effects. Studies point to valerenic acid as a key component in reducing anxiety, without binding to the benzodiazepine receptors in the brain, which are linked to addiction. Benzodiazepines are widely prescribed for anxiety but can be addictive, whereas valerenic acid might offer anxiety relief with lower addiction risks. Valerian root can help reduce the frequency and severity of hot flashes in menopausal individuals as well. Hot flashes, caused by hormonal changes, affect up to 80% of those undergoing menopause and almost all who have had their ovaries removed, potentially disturbing sleep. While hormonal therapies can mitigate hot flashes, they may not be safe for those with a higher risk of heart disease, blood clots, stroke, or breast cancer, making valerian root a viable alternative.
Experiencing PMS is common among 90% of those who menstruate, and for some, the symptoms are intense enough to hinder normal daily activities. Symptoms of PMS include bloating, irritability, cramps, headaches, back pain, swollen and tender breasts, extreme tiredness, anxiety, depression, mood swings, and food cravings. Research has shown that taking valerian root can potentially lessen the intensity of these physical and emotional symptoms.
If you, like me, didn’t know anything about Valerian, now you do.
