Valerian (Valeriana officinalis) is a well-known herbal remedy with a long history of use for its calming and therapeutic effects.
Whether you’re looking for a natural way to manage stress or want better sleep, Valerian might be exactly what you need.
Here are seven reasons you should consider incorporating valerian into your wellness routine.
#1. Promotes Restful Sleep
Valerian is famous for improving sleep quality. It contains valerenic acid, which boosts GABA activity in the brain, helping you relax.
Therefore, Valerian becomes an effective remedy for insomnia and other sleep issues.
One study published in the Journal of Sleep Research shows that valerian can reduce the time it takes to fall asleep and improve sleep quality, especially when taken regularly before bedtime.
#2. Reduces Anxiety and Stress
Valerian’s calming properties reduce cortisol levels, the stress hormone, and enhance the production of GABA, a neurotransmitter that helps regulate anxiety.
Research published in the Journal of Clinical Psychopharmacology suggests that valerian root can significantly lower anxiety levels, even in high-stress situations.
For a calmer mind, valerian is an effective natural alternative to prescription anti-anxiety medications.
#3. Relieves Muscle Tension and Pain
Valerian’s muscle-relaxing properties make it an excellent remedy for relieving tension, cramps, and general body pain.
Its ability to soothe muscle spasms and reduce inflammation can help with conditions like back pain, headaches, and menstrual cramps.
Studies show that valerian extract can reduce muscle stiffness and discomfort by promoting relaxation of the muscles (Phytotherapy Research).
#4. Enhances Cognitive Function
Valerian can also improve cognitive function by reducing anxiety, which can impair focus and mental clarity. It calms the mind, allowing you to concentrate better.
Studies, such as those in the Neuropsychiatric Disease and Treatment journal, have shown that valerian can improve concentration and memory by reducing stress and mental fog.
If you need mental clarity without the jitters, Valerian is a great option.
#5. Supports Heart Health
Valerian is beneficial for the heart, particularly for individuals who suffer from anxiety-induced palpitations or hypertension.
It helps reduce stress and promote relaxation, which in turn lowers blood pressure and heart rate.
Research from the International Journal of Cardiology has shown that valerian’s calming effects can help protect the cardiovascular system by lowering stress-induced blood pressure.
#6. Eases Menstrual Discomfort
Menstrual cramps can be debilitating, but valerian offers relief. Its muscle-relaxing properties help reduce the intensity of cramps and spasms by relaxing the uterine muscles.
Additionally, valerian’s ability to reduce anxiety can alleviate mood swings and irritability often associated with menstruation.
BMC Complementary Medicine confirms that valerian is effective in reducing menstrual pain and improving overall well-being during PMS.
#7. Aids Digestion
Valerian can relax the muscles of the digestive tract and help relieve symptoms of indigestion, bloating, and gas.
Additionally, valerian’s calming effects extend to the stomach, reducing the discomfort that comes from stress-induced digestive issues.
You can incorporate valerian into your daily routine to improve your digestion and ease discomfort after meals.
How to Use Valerian
- As a tea: Steep 1-2 teaspoons of dried valerian root in hot water for 10-15 minutes. Drink it 30 minutes before bedtime or during stressful moments for calming effects.
- As a tincture: Take 2-3 drops of valerian tincture in water, 2-3 times a day, for anxiety or sleep support.
- In capsules: Standardized valerian supplements in doses of 400–900 mg can be taken once or twice a day, as recommended.
- Topical use: Use valerian essential oil in aromatherapy or dilute it in a carrier oil for muscle relaxation.
Cautions and Precautions
Valerian can cause drowsiness, so avoid using it before driving or operating machinery.
If you are taking medications for anxiety, depression, or sleep disorders, consult your doctor before using valerian, as it may interact with these drugs.
The safety of valerian during pregnancy and breastfeeding is not well-established, so consult your healthcare provider before use.
Though rare, some individuals may experience allergic reactions, including skin rashes or gastrointestinal upset.
Disclaimer
This article is for informational purposes only and is not intended as a substitute for professional medical advice.
Always consult your healthcare provider before using valerian or any herbal remedy, especially if you are taking medication or have underlying health conditions.
