Valerian root is a widely recognized herbal supplement derived from the Valeriana officinalis plant, native to Europe and Asia. Historically, this plant’s root and rhizomes have been used for various medicinal purposes dating back to ancient Greece and Rome. Today, people commonly turn to valerian root for its ability to promote sleep and help with anxiety. Questions regarding its safety profile are common. This article will explore the potential effects and considerations associated with using this herb.
Potential Side Effects of Valerian Root
Valerian root is generally considered suitable for short-term use by most healthy adults. Despite this general acceptance, some individuals may experience mild side effects. Common reactions include headaches, dizziness, and stomach upset, such as nausea or diarrhea. Other reported effects include mental dullness, morning drowsiness, or vivid dreams.
Less frequently, some individuals might experience a paradoxical effect, feeling more excitable or restless instead of calm or sleepy. Other reported, though infrequent, effects include dry mouth and changes in heart rate. If any of these effects occur, especially at higher doses, consider adjusting the dosage or discontinuing use.
Interactions with Medications and Substances
Valerian root can interact with various medications and other substances, primarily by enhancing their sedative effects. This is largely due to valerian’s proposed influence on gamma-aminobutyric acid (GABA) receptors in the brain, which are involved in calming the nervous system. Therefore, combining valerian root with other central nervous system depressants can lead to excessive drowsiness or slowed breathing.
Valerian can interact with alcohol, causing heightened sleepiness. Prescription medications like benzodiazepines (e.g., Xanax or Valium) and barbiturates may also have their sedative effects amplified. Over-the-counter and prescription sleep aids, and some antidepressants, can similarly increase drowsiness. Additionally, valerian may influence liver enzymes responsible for drug metabolism, potentially altering how certain medications are processed. Consulting a healthcare provider about all current medications is recommended.
Who Should Avoid Valerian Root
Certain populations should avoid valerian root due to insufficient safety data or potential risks. Pregnant or breastfeeding women should avoid valerian due to limited research on its effects on fetal development and infant safety. Preliminary animal studies suggest potential adverse effects on fetal brain development.
Children under three should also avoid valerian root due to a lack of safety information. Individuals with pre-existing liver disease should exercise caution or avoid valerian, as rare reports of liver injury exist, particularly when the herb is used in combination with other botanicals. Those scheduled for surgery should inform their medical team about valerian use, as it may interact with anesthesia. Discontinue use at least two weeks prior to any surgical procedure.
Safe Dosage and Long-Term Use
For sleep support, typical dosages of valerian root range from 300 to 600 milligrams, often taken 30 minutes to two hours before bedtime. Some individuals may need to use valerian consistently for up to four weeks before experiencing noticeable effects. As a dietary supplement, valerian root products are not regulated by the Food and Drug Administration (FDA) like prescription drugs, leading to variations in purity and potency. Seeking products verified by independent third-party organizations like USP or NSF can help ensure product quality.
Most studies on valerian root’s safety have focused on short-term use, typically up to six weeks. The safety of prolonged, daily use beyond this period is not well-established. Discontinuing valerian abruptly after extended use may lead to withdrawal symptoms, such as rebound insomnia, anxiety, irritability, or heart disturbances. To minimize these effects, gradually reduce the dosage over a week or two before stopping completely. Always consult a healthcare provider before starting or stopping valerian root to ensure it is suitable for your health needs and to discuss appropriate usage.