Colin Snow
Valerian root is a traditional herbal remedy for sleep that has been used since ancient Greece and Rome. It is generally considered safe and well-tolerated, but there are some important considerations to keep in mind regarding when to take it and who should avoid it. The recommended dosage varies, but most studies suggest taking 300 to 600 milligrams of valerian root extract 30 minutes to two hours before bedtime to improve sleep quality and reduce anxiety.
| Characteristics | Values |
|---|---|
| Dosage | For insomnia, studies have used between 400 mg and 600 mg of valerian up to two hours before bed. For anxiety, the recommended dosage is 120 to 200 mg, three times per day, with the last dose right before bedtime. |
| Timing | The best time to take valerian root for sleep is right before bedtime. |
| Duration | Researchers have found that taking valerian root regularly for up to 28 days doesn't cause problems for most adults. |
| Side Effects | Valerian root may cause sedation and a "hangover" effect the next morning. It can also lead to daytime sleepiness if taken in high doses during the day. |
| Precautions | Valerian root should not be taken by women who are pregnant or nursing, children under the age of 3, or those taking sedatives, antidepressants, sleep aids, or other medications with sedative effects. It should also not be combined with alcohol. |
| Effectiveness | The scientific evidence on the effectiveness of valerian root for sleep is mixed. While some studies suggest it may help with insomnia and improve sleep quality, others have found no significant improvements compared to a placebo. |
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What You'll Learn
Dosage: 400-600mg up to 2 hours before bed
Valerian root has been used as a sedative in Europe and Asia for thousands of years. It is a popular natural sleep aid, commonly used in European countries such as France, Germany, and Sweden. It is also used to treat anxiety, premenstrual syndrome (PMS), menopause, depression, and headaches.
When it comes to dosage, studies have used varying amounts of valerian root for sleep. The recommended dosage for insomnia is typically between 400 and 600 milligrams, taken up to two hours before bedtime. This dosage has been shown to potentially improve sleep quality and help individuals fall asleep faster. It is important to note that the effects of valerian root may depend on individual factors and the specific dosage taken.
It is always advisable to consult a doctor before taking valerian root or any other supplement. Valerian root may interact with certain medications, including sedatives, antidepressants, and anti-seizure medicines. It is also important to note that valerian root should not be taken by women who are pregnant or nursing, as well as children under the age of three, due to insufficient safety data for these groups.
Additionally, valerian root can cause drowsiness, so it is important to refrain from driving or operating heavy machinery after taking it. While valerian root is generally considered safe for short-term use, it is always a good idea to seek medical advice to ensure it is appropriate for your specific circumstances.
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Safety: Avoid if pregnant, nursing, or under 3
While valerian root is generally considered safe, there are some groups of people who should avoid taking it. These include:
Pregnant or Nursing Women
Although a 2007 study on rats determined that valerian root likely does not affect the developing baby, there is insufficient reliable information to confirm its safety for pregnant or breastfeeding women. Therefore, it is recommended to avoid valerian root during pregnancy and while nursing as a precautionary measure.
Children Under 3 Years Old
The safety of valerian root has not been adequately tested in children under 3 years of age. As a result, it is recommended to refrain from giving valerian root to young children in this age group.
Individuals Taking Certain Medications
Valerian root can interact with some medications, including sedatives, antidepressants, anti-seizure medicines, and narcotics. It may also affect the breakdown of certain medications in the liver, altering their effects and side effects. Therefore, it is crucial to consult a doctor before taking valerian root if you are on any medication or have liver problems.
Individuals Undergoing Surgery
Valerian root should be discontinued at least two weeks before a scheduled surgery. This is because valerian slows down the central nervous system, and combining it with anesthesia and other medications used during surgery could potentially have harmful effects.
It is always advisable to consult a healthcare professional before taking valerian root or any other herbal supplement, especially if you have a medical condition, are pregnant or nursing, or are taking medication.
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Interactions: Don't mix with sedatives, alcohol, or antidepressants
Valerian root is a popular natural sleep aid that has been used for thousands of years. It is generally considered safe for adults, but there are some important interactions and precautions to be aware of before taking it.
Firstly, valerian root should not be combined with alcohol, as both substances can cause sleepiness and drowsiness. Taking them together may lead to too much sleepiness and a “hangover effect" the next day.
Secondly, valerian root should not be taken with other sedatives or sleep aids. This includes barbiturates (e.g. phenobarbital, secobarbital) and benzodiazepines (e.g. Xanax, Valium, Ativan). The combined effects of valerian root and these drugs may lead to breathing problems and/or excessive sedation.
Thirdly, valerian root should not be mixed with antidepressants. While there is limited research on the interaction between valerian root and antidepressants, it is always best to exercise caution when combining substances that affect the brain and central nervous system.
Additionally, valerian root should not be taken by women who are pregnant or nursing, as the risks to the developing baby have not been fully evaluated. It is also not recommended for children under the age of three, as its safety in this age group has not been established.
It is always advisable to speak to a doctor before taking any new supplement, especially if you are already taking any medications or have any medical conditions.
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Side effects: May cause drowsiness and a hangover effect
Valerian root is a popular natural sleep aid that has been used for thousands of years. It is generally considered safe and well tolerated, but it may cause some side effects, such as drowsiness and a hangover effect.
The sedative properties of valerian root are well-known, and it is often used to treat insomnia and anxiety. However, this same quality may lead to daytime drowsiness if taken in high doses during the day. It is recommended that the last dose of valerian root is taken right before bedtime to avoid this. Driving or operating heavy machinery should be avoided after taking valerian root due to its sedative effects.
Some people may experience a "hangover" effect the morning after taking valerian root. This is characterized by feelings of sleepiness and grogginess. A dated study found that taking 900 mg of valerian root at night can increase sleepiness and lead to this "hangover" effect. However, it is important to note that there is no standard dose for valerian, and the recommended dosage for insomnia is typically between 400 and 600 mg.
The effects of valerian root may depend on the individual and the dosage taken. It is always advisable to consult a doctor before taking any supplement, especially if you are taking medication or have a medical condition. Valerian root may interact with certain medications, including sedatives, antidepressants, and anti-seizure medicines. It should also be avoided by women who are pregnant or nursing and children under the age of three, as the risks in these groups have not been fully studied.
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Effectiveness: Research is mixed, speak to a doctor first
While valerian root has been used as a sedative in Europe and Asia for thousands of years, the scientific evidence for its effectiveness is mixed. Some studies suggest that valerian may help with insomnia, improving sleep quality and reducing the time taken to fall asleep. However, other studies have found no significant improvements in sleep onset or quality when compared to a placebo. For example, a 2009 placebo-controlled study found that women with insomnia who took 300 mg of valerian extract 30 minutes before bedtime for two weeks reported no significant improvements in sleep. Similarly, a review of 37 studies concluded that most clinical trials showed no significant differences between valerian root and a placebo in promoting sleep.
The effectiveness of valerian root may depend on the dosage. While there is no standard dose, studies have used dosages ranging from 300 to 900 mg, typically taken right before bedtime. It's important to note that high doses of valerian root during the day can lead to daytime sleepiness and interfere with daytime activities. Valerian root is generally considered safe for short-term use, but it can cause side effects such as sedation and a "hangover" effect the next morning.
Before taking valerian root or any other natural sleep aid, it is recommended to speak to a doctor. They can advise on potential risks, side effects, and recommended dosages. Valerian root may interact with certain medications, including sedatives, antidepressants, and anti-seizure medicines, and should be avoided by pregnant or nursing women and children under the age of 3 due to insufficient safety data. Additionally, the long-term safety of valerian root supplementation has not been extensively studied.
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Frequently asked questions
Take valerian root 30 minutes to two hours before bedtime.
The recommended dosage for sleep is 300 to 600 milligrams (mg) of valerian root extract.
Valerian root seems to work best after taking it regularly for two or more weeks.
Valerian root is generally considered safe for short-term use, but it may cause side effects such as dizziness, drowsiness, headache, stomach upset, mental dullness, and vivid dreams. It should not be taken by women who are pregnant or nursing, children under three, or in combination with alcohol or certain medications.
While valerian root is available without a prescription, it is always recommended to consult your doctor before taking any new supplement, especially if you are experiencing sleep issues or have an underlying condition.
