What are the benefits of valerian?

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What is valerian?

This plant, commonly known as valerian and scientifically named Valeriana officinalis, is a plant that can reach heights of up to 2 meters and widths of 1 meter, with branches spreading outward from the root. Valerian can be found in many places around the world, especially in Europe and Asia.

Known today for its calming effect, valerian has been used by humans for medicinal purposes for centuries. We know that valerian was used as a medicinal plant, especially in Ancient Greece and Rome. Hippocrates, who lived between 377 and 460 BC, mentioned valerian in his writings, and records show that another physician in the 2nd century prescribed valerian for insomnia. Valerian continued its journey for centuries, and was even used to calm people’s stress in England during World War II.

Valerian is now available in many forms, such as capsules, tablets, tea, and liquid extracts. Let’s take a closer look at valerian, which is known for its various benefits, from soothing menopausal symptoms to relieving insomnia.

What are the benefits of valerian?

Valerian’s longstanding use in traditional medicine has raised questions about its benefits. Although it has been used for centuries for various reasons, scientific studies on valerian are still insufficient. However, a few studies have concluded that valerian may also help reduce stress and anxiety. However, since these studies have not yet been completed in all aspects, we must point out that the effects of valerian may vary from person to person.

Due to its relaxing effects, valerian is thought to help alleviate the following problems:

• Relieving muscle and joint pain
• Relieving menstrual cramps
• Reducing the effects of sleep disorders
• Relieving hot flashes associated with menopause
• Reducing involuntary muscle movements caused by restless leg syndrome

However, it should be noted that more scientific studies are needed to confirm these effects.

How does valerian help with sleep?

Various studies suggest that valerian promotes sleep by increasing the amount of a chemical called gamma-aminobutyric acid (GABA) in the brain. With the increase in GABA, which has a calming effect on the nervous system, the time it takes to fall asleep is shortened, and an improvement in sleep quality can be observed. Due to this effect, Valerian is a particularly attractive option for people who do not want to use chemical drugs to fall asleep. Valerian can facilitate your transition to sleep by providing relaxation with its calming effect.

However, as mentioned earlier, studies on the effects of valerian have not yet been completed. For this reason, valerian that works for one person and helps relieve insomnia may not make a significant difference for another person.

How is valerian used?

Valerian can be consumed in capsule, tablet, tea, or liquid extract form, depending on the user’s preference. However, the effects of these different forms may not be the same depending on the user and the amount used. Therefore, before starting to use valerian, it is advisable to consult a health professional and inform them of any medications you are currently taking to obtain information about the duration and amount you should use.

The common ways to use valerian are listed below:

• Capsules or tablets: The easiest way to use valerian is in capsule or tablet form. In this form, valerian tablets or capsules are usually taken 30 minutes to two hours before bedtime.
• Herbal tea: Dried valerian root is brewed in hot water and is usually drunk in the evening to promote relaxation.
• Liquid extracts or tinctures: For easier consumption, tinctures obtained by dissolving the plant in water, fruit juice, vinegar, or a small amount of alcohol may also be preferred.
• Dried valerian root powder: Sometimes used in homemade capsules or teas.

Valerian may need to be used regularly for several days to several weeks before noticeable effects are felt. It is best to consult a healthcare professional to determine the appropriate duration and dosage for you.

How long does valerian take to work?

The effects of valerian may vary depending on the form and intensity of use and the body type of the user, because not every body type reacts the same to external factors. Some people begin to feel the calming effect of valerian within half an hour of use, while for others it can take up to two hours.

Regular use for several weeks may be necessary to see the beneficial effects of valerian on sleep disorders. Unlike synthetic sleep aids, which take effect immediately, valerian usually needs to build up gradually in the body to produce the desired results. Therefore, patience and regular use are very important for those who use it as a sleep or relaxation aid. People who are taking different medications due to a specific health condition should consult a healthcare professional before using valerian.

Are there any side effects of valerian?

In general, valerian is safe when not taken in excess. However, keep in mind that herbal remedies can interact with other medications you are taking.

Some side effects may occur when valerian is used in combination with other medications. Although these effects are usually mild, people with chronic illnesses need to consult their doctors before using valerian.

The possible side effects of valerian are listed below:

• Drowsiness or dizziness
• Headache
• Stomach upset, nausea, or cramps
• Intense dreams or sleep disturbances (rare)

Finally, one more warning. Valerian is a plant that has calming effects on its own. Therefore, it is not advisable to use valerian in combination with other sedatives or alcohol, as these can further increase the calming effect of valerian, leading to excessive sleepiness or coordination problems.