How To Consume Valerian Correctly?
Consuming valerian can serve as an adjunct to calm the nerves and improve the quality of sleep. This plant, whose scientific name is Valeriana officinalis, became popular around the world as a natural tranquilizer, as it reduces episodes of anxiety and stress.
It is estimated that it concentrates more than 120 chemical components, among which the antioxidants, valerenic acid and isovaleric acid stand out. In addition, a review of studies published in Neuroscience, Neurology & Psychiatry , the root of the plant is the basis of about 11 herbal medicines against insomnia. Do you know how to take it correctly?
What is valerian?
Valeriana officinalis , better known as “valerian”, is a medicinal plant native to Asia and Europe. Today it is also cultivated in other countries of the world and, in fact, it is the basis of many pharmaceutical products with sedative properties.
Its flowers are used to make perfumes and essential oils. However, its root is the one that is usually prepared for medicinal purposes. It has a strong earthy smell, since it concentrates volatile oils and other compounds that give it its properties.
Properties of valerian
Valerian stands out for its sedative properties, as it helps relax the nervous system and brain. Because of this, it is one of the most popular remedies for mitigating the effects of stress, anxiety, insomnia, and nervousness.
An article published in Professional Pharmacy attributes these effects to its concentration of substances such as the following:
- Sesquiterpenes.
- Iridoids
- Carbohydrates.
- Starch.
- Fatty acids.
- Phenolic acids
- GABA.
- Glutamine
- Arginine
- Traces of alkaloids.
- Resin.
- Flavonoids.
- Triterpenes.
- Essential oil rich in monoterpenes.
How does valerian work?
Substances such as valerenic acid, isovaleric acid, and antioxidants confer sedative effects on valerian. Thus, its preparation in extracts and teas helps to control sleep disorders and reduce anxiety.
The root of the plant, in particular, has been studied for its interaction with gamma-aminobutyric acid (GABA), a chemical component that is responsible for regulating nerve impulses in the brain and nervous system. According to a publication in Neuropharmacology , valerenic acid slows down the breakdown of GABA in the brain and thus gives a sense of calm.
Other substances, such as hesperidin and linarin, have been positively related to the sedative and anxiolytic capacity of the plant. Because of this, the following benefits are attributed to it:
- Control of stress states.
- Decrease in states of nervousness and restlessness.
- Regulation of heart rate.
- Reduction of muscle and joint pain.
- Relief of menstrual cramps.
- Reduction of chronic fatigue syndrome.
- Better quality of sleep.
- Reduction of withdrawal symptoms among those who want to quit smoking.
How to consume valerian?
Although it is a product of natural origin, valerian should be consumed with caution and in the recommended doses for each case. As with other plants, excessive intake can lead to unwanted side effects. Today you can find it in the following presentations:
- In capsules : the dose recommended by a specialist should be ingested, according to the characteristics and needs of each patient. To be able to sleep, it should be taken half an hour before going to bed and with a maximum of two hours.
- In dry and fluid extract: in the case of fluid, it comes in the form of drops.
- As an essential oil : it is the most popular and recommended option, because it comes from the root of the plant. It can also be used by means of an aromatic diffuser in the bedroom or next to the pillow; consult a professional to evaluate possible respiratory allergies to its compounds.
- In infusion: it is the most natural option, since you can take some valerian leaves that we have in the garden or patio. They are added to a cup of hot water, which should be allowed to stand for at least five minutes. In general, it is recommended not to drink more than three infusions per day, but your doctor may reduce this dose even more.
Note: The safe dose of valerian is not clearly established. Even so, in its various presentations it is clarified how much to take to avoid side reactions.
Contraindications when consuming valerian
When consuming valerian it is important to take into account some contraindications. For example, it cannot be mixed with alcohol because it intensifies the effect of drowsiness. It should also not be combined with medications for depression or sedatives.
On the other hand, its consumption is discouraged during pregnancy, in the lactation stage or in children under three years of age. Valerian oil is not indicated for children under 10 years of age or for those who suffer from respiratory allergies. Also, this herb may slow the action of some remedies in the liver.
It is convenient to remember that it should not be consumed continuously for more than ten days in a row, as it can cause dependence. The ideal is to ingest it on time, taking breaks of 15 to 20 days between meals. Consult your doctor if you have other questions.
