Valeriana Officinalis (Valerian)
Valerian is a plant which is commonly found in sleep aids. It is known for its sedative effects.
Uses of Valerian
Valerian is a plant that you’ll commonly find in the tea aisle are your grocery store. It is also commonly found as a supplement as well.
While Valerian has little evidence showing it to be effective for actual sleep, it has been shown to be effective as a sedative. According to a study, which used an aqueous extract of Valerian, when dosed around 450mg-900mg. This was done on 8 subjects who were aged 30-64. The results were that sleep latency (the amount of time it takes to get to sleep) was reduced.
While Valerian is widely known for its potential benefits for sleep, there is a meta-analysis which showed that Valerian failed to make a significant impact on sleep latency.
One study done on people with OCD (Obsessive Compulsive Disorder) showed a reduction in the subjects obsessive behaviors.
With Valerian, it may be better to perhaps try it out on it’s own and see how you personally respond. It’s a cheap supplement and has some potential, however there needs to be more research for us to fully back this ingredient.
Interactions with Valerian
You’ll typically find Valerian as a standalone, however it is also commonly paired with other ingredients commonly found in sleep aids such as Melatonin, Lemon Balm, GABA, and Phenibut.
Side Effects with Valerian
Some potential side effects with Valerian may include headache, sedation, drowsiness, dry mouth, vivid dreams, nausea. Always talk to your doctor before supplementing with Valerian.
Recommended Dose of Valerian
A typical dose of Valerian is around 450mg-900mg. You can take it before bed, or whenever you want a “sedative” like effect.
Recommended Products with Valerian
The following products contain Valerian at the recommended dosage, and are recommended supplements for Fitness Informant: