(Popular Herb Series 8/9) Valerian is my favorite herb on this list for many reasons. It’s one I turn to in cases of sleep issues (even insomnia), anxiety, nervous system distress, cramps and spasms, and pain. Valeriana is even useful in cases where anxiety, stress, or hormonal imbalances can turn to anger.
Valerian is a perennial to zone 4, and prefers sun or partial shade. There are more than 200 varieties, which grow in Britain, Northern Europe, China, and South and North America. When harvesting valerian, remove flowering tops as they grow to help root develop. In the fall, remove the aerial parts and dig up the rootstock.
Valerian is truly the go-to herb for normalizing the nervous system, offering neuroprotective, anxiolytic, antidepressant, anticonvulsant, and other benefits. For thousands of years, valerian has been used as a relaxant, mild sedative, soporific, and sleep aid, and is considered especially useful when muscle tension is leading to or caused by anxiety and/or an inability to sleep. One clinical trial showed that during 6 weeks of treatment, valerian extract showed a comparable effect on primary insomnia as oxazepam, a benzodiazepine.
Valerian is used in cases of both anxiety and depression, helping to soothe frayed nerves and tension and gently lift the spirits. It is believed to normalize the nervous system, helping to sedate those who are agitated, but stimulate those who are depressed.
Valerian, like the antianxiety benzodiazepine drugs Xanax (alprazolam) and Valium (diazepam), appears to increase the amount of gamma aminobutyric acid (GABA) in the brain, which aids in the regulation of nerve cells and has a calming effect in cases of anxiety.
As an antispasmodic and analgesic specifically indicated for pain with tension, valerian is not only used for tension headaches and skeletal muscle spasms, but also for uterine and intestinal cramping. Gladstar (1993) suggests valerian combined with cramp bark for menstrual cramps as well as to "ground" the often-traumatic ups and downs experienced during menopause. This suggestion is supported by research that found that valerian significantly reduced the severity and frequency of hot flashes during menopause when compared to placebo.
Because of its strong smell, many people cannot take valerian in its recommended form- as a long infused tea. A properly prepared tincture however is just as effective, and the drops can be placed in water or juice to mask the flavor.
Adult Dose Infusion: 4-8 fl oz (made with 1 ounce dried root in 1 quart water) 30 minutes before bed
Tincture: 10 drops - 3 mL up to 4x/day
Capsule: 500-1000 mg up to 4x/day
Safety A small percentage of people experience stimulation or anxiety when taking valerian. Valerian shouldn't be used when driving or operating machinery. Do not take with alcohol or other sedatives. Avoid valerian when taking medications that are metabolized in the liver.
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