Best Valerian Root Supplements Reviewed & Compared

Valerian Root Health Benefits

Its name sounds as if it comes straight from the pages of Game of Thrones, but Valerian root has been around for thousands of years and was employed as a medicine by the ancient Greeks and Romans. The ancient Greek physician Galen prescribed the root for insomnia. Nowadays the herbal medicine continues to be often used as a treatment for sleep problems and insomnia and is prescribed as a treatment for people who suffer undue anxiety. It was in the late 15th century the root began to be used to treat trembling,  nervousness, headaches. Three hundred years later in the 19th century, it was considered a stimulant and was thought to create the problems it was meant to treat. However, by the mid-20th century in England, the root was used to relieve stress among people enduring air raids in World War II.

What are the main benefits?

Sleep disorders

Primarily Valerian root is mostly taken as an aid to sleep, and a number of clinical experiments and trials have been undertaken to measure its effectiveness. Of the well-documented studies, most found some improvement in sleep quality and the ability to go to sleep quicker. However, with small sample sizes, and various doses are given to the participants in the trials there is no definite statistical certainty the Valerian root was the cause of the improvement. It is without a doubt that some of the studies showed an improvement for those people suffering from insomnia or other sleep disorders. In controlled sleep studies, subjects achieved a deep sleep 36 percent faster and had an overall better sleep quality. However, as this is a herb and it affects people differently. About one in ten people who take Valerian root have the opposite effect, and they feel energized rather than sedated. More studies need to be done before a definitive conclusion can be made.

Anxiety

People who are suffering from anxiety are sometimes recommended Valerian root as a treatment. However, anxiety can be a complex and severe mental illness, so treatment with Valerian root is only advised once a doctor has been consulted. A University of Michigan research paper suggests that there is indeed a benefit due to the active chemicals in the plant, and how the bind with the receptors in the brain. Until now many of the tests and trials into how Valerian root works in the brain and how it can affect someone showing signs of anxiety have not been well designed, and more research is needed.

Pain relief

In Europe Valerian is used as an antispasmodic. It is particularly useful in treating abdominal cramps that come about due to nerves and anxiety and can be taken for menstrual agitation and uterine cramps. It has also been reported to have some effect in combating rheumatic pain and in some types of a migraine.

Sedation

With its long history of use as a treatment for insomnia, and its sleep-inducing properties you would think there might have been lots of research into Valerian root’s use as a sedative, but you would be wrong. There have been no specific studies on its sedative powers. Medical professionals have suggested that when taking the recommended safe dose, Valerian root is not powerful or potent enough to induce sedation.

Side Effects

Throughout all the clinical studies into the effectiveness of Valerian root, and over the many centuries of its use as a herbal medicine there have been few serious side effects reported. The worst reported incidences of possible side effects are headaches and dizziness, and sometimes an upset stomach. But in clinical trials, those taking a placebo reported similar effects so they can not be definitively put down to taking the herb. Taking very large doses of Valerian root, generally more than 900mg, could lead to extended periods of drowsiness and a lack of concentration some time after ingestion.

Valerian Root Dosage: How Much is Too Much?

Valerian root supplements may be what you need to cure to cure anxiety, sleep disturbances or to relieve pain. The products in the market come in different dosages, so what is the right and safe dosage for you?

Recommendations for the dosage of the supplements varies widely depending on desired results.

The initial studies that were done to prove that Valerian root can effectively and safely be used were four-week trials that used 150mg/day in three doses per day, for treating anxiety. Other studies also used 0.5 to 2 grams and 0.5 to 2 ml for liquid extracts. For treating insomnia, 400mg to 600mg doses were used.

Currently, doses between 300 and 600 milligrams of the root supplements are effective for sleep disorders. Some people have safely used up to 900mg per day for sleep disorders, without any events. A study published in The Sleep Journal showed that participants who received Valerian root dosages of 450 or 900 milligrams experienced more than 50% of sleep quality improvement.

For sleep, the doses will be effective after regular usage for up to four weeks.The supplements should also be taken between one and two hours before bedtime. If taken in high doses during the day, the supplements will make you drowsy and sleepy throughout the day.

For anxiety, 120 to 200 milligrams two to three times daily is safe. If you would like to take the supplements in tea, one tablespoon or 2 to 3 grams of the dried roots should be added to one cup of hot water and soaked for about 10 to 15 minutes. If you are using tincture of the herb, one to one and a half tablespoon can be added to one cup of water or apply the ratio of one part of tincture to five parts of water.

A double-blinded study showed that distributed doses of Valerian root supplements were more effective than single doses for treatment of anxiety. The study showed that patients who were treated with 600mg of valerian supplements in a single dose were not as responsive as those who received 200mg doses three times a day. Hence the current usage of 120-200mg dosage 2-3 times daily, for the treatment of anxiety.

Valerian root is regarded as a relatively safe supplement though taking it in high doses can lead to excessive fatigue, diarrhea, and drowsiness. Excessive consumption of Valerian root has also been previously linked to hyponatremia (low sodium level) in the body.

A study published in the US National Library of Medicine reported that some of the toxic effects of Valerian root dosage of more than 1000mg include damage to the kidneys, chest tightness, abdominal pain and tremors of the hands and feet.

Valerian root has also been implicated in causing liver damage which occurs between three and twelve weeks of use. For this reason, you should not use the supplements for more than one month (4 weeks), regardless of the dosage.

In conclusion, a typical dose of 120 to 200mg three times daily is safe for anxiety, and 300 to 900mg at least one hour before bedtime is safe for sleep problems. Uses of Valerian root supplements for more than four weeks can cause liver damage while dosages above 1000mg may hurt the kidneys and other body organs.

What to consider before taking Valerian root?

There are a number of situations where taking Valerian root is not advisable without consulting a medical professional first.

Product Criteria of Evaluation

We’ve given you a lot of information thus far on valerian root and how it may help you out with various issues you are experiencing. Sleepless nights and anxiety plague us all from time to time, but if you consistently experience these problems, it is in your best interest to seek help to improve your quality of life.

We’ve discussed ten great products that we recommend, but now we are going to give you even more information that should help you make the final decision if valerian root is the right
supplement for you. We’ll start out with some additional information on how we selected the products on this list, and follow up with some frequently asked questions.

Product Testing

No one (or almost no one) has the time or the money to test out supplements, and we understand that. While nothing can take the place of you trying a supplement yourself, we do our best to try the products ourselves to give you an accurate list of products that we believe to be beneficial. Not all supplements are created equal, and for that reason we like to test products ourselves to see if we experience the results that are claimed on the bottle.

With valerian root, we were very interested to see if our sleep quality would increase and our anxiety would decrease. We were not sure that a natural herb could produce the same effects as prescription medication, but were excited at the possibility. We were pleasantly surprised with the outcomes and feel confident with our list of supplements. If you are in need of a better night’s sleep or suffer from anxiety and do not want to deal with potential side effects from medication, you should definitely give valerian root a try.

User Reviews and Ratings

In addition to testing products ourselves, we also look to previous consumers and see what they have to say. This gives us increased confidence that the supplements we selected are high quality and deliver on the results they promise. While everyone will respond differently to a supplement, it is very encouraging if numerous people all respond that it works well and makes them feel better.

For example, part of the reason we selected Nature’s Way as our number one choice is because of the numerous positive reviews. People are very pleased with the results, sharing how much better they sleep and how their anxiety has decreased. One user even described the relief she got from muscle pains while taking the supplement. We take the time to sort through reviews to make sure the products we are listed have worked for many people, not just a couple.

Manufacturers Reputation

As with anything you put into your body, you want to be sure it is safe. Supplements are meant to improve your health, so this only becomes more important when selecting something to take. In part, we turn to manufacturers that have a solid reputation and numerous years in the health industry. This time and experience helps give us more confidence that the supplement we select won’t just give you positive results, but also that it won’t contain any negative ingredients or chemicals.

The reputation of a manufacturer is very important and is always something we consider when selecting products for our list. If a company doesn’t have a positive history of providing great, safe products, we are not satisfied and will search for a company that does.

Potential Side Effects

What makes valerian root so great is that the list of potential side effects is incredibly short. The main side effects associated with these supplements are headaches, dizziness, mild stomach aches, excitability, and uneasiness. However, these side effects are very rare. Should you take a higher dosage, you may experience some excessive drowsiness in the morning. However, with a regular dosage, you should not experience this issue.

Safety of the Supplement

In addition to not having a lot of side effects, this supplement is also considered to be very safe for the majority of people. There are a few drug interactions with this supplement, mainly other sleeping, anxiety, or depression medications. However, if you are considering this supplement you likely are trying to avoid taking medication, so you likely are not using those drugs. However, if you are, you should avoid using this supplement. It is also not recommended to combine this supplement with alcohol.

FAQs

What dosage of this supplement should I take?

This depends. There is no one set answer, and in fact depending on what you are using the supplement for may influence how much you should take. Please take a look at our “Valerian Root Dosage” section above for more details.

Who can benefit from taking a valerian root supplement?

This supplement is a good option for anyone who is suffering from symptoms like insomnia, anxiety, and even stress. If you regularly experience these symptoms, you are likely a good candidate for trying this supplement. If you are already taking medication to treat these symptoms, you should not combine them with this supplement. Be sure to stop taking any medication before starting this supplement- but never do so without first consulting your doctor.

How does this supplement make you feel?

Because this supplement helps you sleep better, you should feel more energized throughout the day. In the morning, you should have more energy than you typically do and shouldn’t feel drowsy. If you suffer from anxiety, taking this supplement should help you feel calmer and more relaxed. The feeling should be similar to anti-anxiety or anti-depressants, but without any of the associated side effects.

Is this supplement safe?

Yes! This supplement has been labeled by the FDA as being generally safe and without a lot of associated side effects. Some people may experience mild side effects, such as headaches, dizziness, or stomach pain, but this is rare, and there aren’t any more dangerous side effects that are known.

Can pregnant women take this supplement?

There is not enough research currently to determine if valerian root is safe for pregnant women to take. While it is considered a safe supplement, further research would be needed to ensure it is safe for a baby. For now, pregnant women should refrain from using this supplement until it is proven to be safe.