Valerian
Feb 17, 2025
Valerian
Valerian is sold as a dietary supplement for calmness and to improve sleep quality. It has a distinct odor that some may find unpleasant. In lab studies, valerian extract appears to have calming effects related to the nervous system. Studies in humans suggest valerian products have a modest effect on sleep quality.
Mechanism of Action:
In vitro, valerian protects against lipid peroxidation, deoxyribose degradation, and reactive oxygen species production. Iridoids, germacrane-type sesquiterpenoids, and lignans in valerian are associated with neuroprotective effects. Valerian constituents can also bind to various neurotransmitter receptors implicated in circadian rhythms and anxiety such as serotonin receptors.
Dosage:
For insomnia: 400-900 mg valerian extract up to 2 h before bedtime for as long as 28 days, or Valerian extract 120 mg, with lemon balm extract 80 mg three times daily for up to 30 days, or a combination product containing valerian extract 187 mg plus hops extract 41.9 mg per tablet, two tablets at bed-time for 28 days.
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