Valerian root, sourced from the plant Valeriana officinalis, is a traditional herbal supplement used to promote relaxation and improve sleep quality. This perennial herb, native to Europe and parts of Asia, has been utilized for centuries in various forms, including teas, tinctures, and capsules. It remains a popular choice for individuals seeking a natural aid for nervous tension and occasional sleeplessness.
Valerian Root and Weight Changes
There is no direct clinical evidence or scientific research establishing a link between valerian root consumption and weight gain in humans. Studies focusing on the supplement’s effects do not document changes in body weight as a primary or common side effect. Any perceived weight fluctuation is likely attributable to external factors, such as changes in diet, exercise, or the use of other medications.
Valerian’s primary benefit—improving sleep quality and reducing stress—can indirectly support better weight management. Poor sleep and chronic stress elevate cortisol levels, a hormone that promotes fat storage and increases appetite. Addressing these issues may actually be beneficial for body composition.
Understanding Valerian Root’s Calming Effects
The mechanism behind valerian root’s calming and sedative effects involves its interaction with the central nervous system’s inhibitory pathways. The primary compounds responsible are the sesquiterpenoids, such as valerenic acid. These compounds modulate the activity of gamma-aminobutyric acid (GABA), the main inhibitory neurotransmitter in the brain.
Valerenic acid acts as an allosteric modulator on GABA-A receptors, increasing GABA’s effects when it binds to the receptor site. This action enhances the natural calming signal within the brain, leading to reduced nerve excitability and relaxation. Components of valerian root may also inhibit the enzyme responsible for breaking down GABA and block its reuptake. These combined actions result in a higher concentration of GABA available to quiet the nervous system, inducing a mild sedative effect.
Non-Weight Related Side Effects
Valerian root is generally considered safe for short-term use, but it can cause a few common and typically mild adverse effects.
Other side effects include:
- Morning-after drowsiness or sluggishness, especially when higher doses are consumed.
- Headaches, dizziness, and mental dullness.
- Mild gastrointestinal upset, such as nausea or diarrhea.
- Changes in sleep quality, including vivid or strange dreams.
Although rare, sudden cessation after prolonged, high-dose use may potentially lead to withdrawal-like symptoms, including anxiety and heart disturbances. Gradual tapering is often advised in these cases.
Dosage and Safety Guidelines
The typical effective dosage for standardized valerian root extract is 300 to 600 milligrams, taken 30 minutes to two hours before bedtime for sleep issues. For those consuming the dried root as a tea, a dose of 2 to 3 grams steeped in hot water is commonly used. Consistent nightly use for two to four weeks is often necessary before the full benefit on sleep quality is observed.
It is advised to consult a healthcare professional before combining valerian root with other central nervous system depressants, including alcohol or prescription sleep medications. The combined sedative effects can be significantly magnified, leading to excessive drowsiness or impaired coordination. Valerian root is not recommended for use by women who are pregnant or breastfeeding, or for young children, due to a lack of sufficient safety research.