3 Reasons to Add Valerian Root to Your Wellness Routine
If you're among the millions of Americans who regularly struggle to get enough sleep, you might be interested in exploring natural methods to enhance your sleep quality. Melatonin is a well-known option, yet the lesser-known herbal supplement valerian root also merits attention. Here is what you should know about valerian root, its benefits, and how to effectively incorporate it into your regime.
What is Valerian Root?
Valerian is a perennial plant found in the grasslands of North America, Asia, and Europe. It blooms white, purple, or pink flowers during the summer and is noted for its distinctive aroma. The plant’s rhizome root is commonly used in herbal tonics.1 The medicinal use of valerian root extends back to ancient Greece and Rome.
Valerian Root Wellness Benefits
Although valerian root has been utilized for centuries, modern research into its effects is still emerging. Nonetheless, several benefits of valerian root are well-documented.
1. Valerian Root Supports Quality Sleep
Valerian root is frequently used across the United States and Europe to promote sleep. Studies suggest that it can enhance sleep quality without causing adverse effects like dizziness or morning drowsiness.2 Its mild relaxing effects are favored for this reason. Research indicates significant improvements in sleep quality among participants who took valerian root before bedtime.
2. Valerian Root Can Help You Fall Asleep Faster
Valerian root is rich in compounds such as valerenic acid, isovaleric acid, and antioxidants like hesperidin and linarin, which may facilitate sleep. The antioxidants, in particular, seem to possess relaxing and sleep-enhancing properties. Most studies find that consuming valerian root before bedtime can shorten the time it takes to fall asleep by 15 to 20 minutes.3
3. Valerian Root Promotes Relaxation & Calmness
Valerian root induces a calming effect on the brain and nervous system by interacting with gamma-aminobutyric acid (GABA). Valerenic acid helps maintain GABA levels in the brain, fostering calmness and tranquility.4 It may also reduce excessive activity in the amygdala, which processes emotional responses to stress, making it useful for managing occasional anxiety.
Best Ways to Try Valerian Root
Regardless of the type of valerian root product you choose, ensure the amount per serving is clearly indicated on the label. Follow the usage directions, and consult your doctor if you are unsure about the dosage. Many people report noticeable improvements in sleep and relaxation after two weeks of regular use, and you can select from several product formats.
1. Sip Some Valerian Root Tea
If drinking a mug of hot tea is part of your nightly routine, consider replacing your chamomile tea with brewed valerian root. For best results, drink it 30 to 60 minutes before bed. You might also enjoy a cup with your dinner.
2. Pair Valerian Root with GABA & Melatonin
Valerian root and GABA enhance sleep synergistically, while melatonin regulates the body's circadian rhythm. Our Comprehensive Sleep Formula combines these three sleep aids. The tri-layer tabs feature a timed delivery system that supports sleep throughout the night.
3. Try Liquid Valerian Root
Valerian root extract can be consumed in a glass of water before bedtime. The specific dosage varies by product, so read the label thoroughly and use as directed. Typically, a dropperful in a glass of water an hour before bed is advised.
If you found this article helpful, you might also enjoy The Science of Better Sleep: 3 Sleep-Supporting Ingredients to Know and The Best Nutrients to Knock Out Stress. Also, be sure to sign up for BubbForest Health Emails to receive expert wellness advice and our best promotions directly to your inbox.
About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products
Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for pie. She inspires people to manage their health by balancing enjoyment and nourishment in their diet.
Her philosophy is to care for your body because it is your only permanent residence. This belief drove her to pursue a career in nutrition and eventually led her to BubbForest Health.
Sources
1Valerian Root Dosage for Anxiety and Sleep. Healthline. https://www.healthline.com/health/food-nutrition/valerian-root
2Bent S, et. al. The American Journal of Medicine. 2015 April 13. doi: 10.1016/j.amjmed.2006.02.026. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
3Valerian. WebMD. https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian
4How Valerian Root Helps You Relax and Sleep Better. Healthline. https://www.healthline.com/nutrition/valerian-root
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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