Valerian, scientifically known as Valeriana officinalis, is a perennial plant that has been used for its medicinal properties since ancient times. Native to Europe and Asia, this herb has been prized for its calming and relaxing effects, and its use has spread throughout the world.
History and Traditional Uses
Origins and Ancient Uses
Valerian has a long history of use in traditional medicine. The ancient Greeks and Romans, including Hippocrates, mentioned valerian for its medicinal properties. Galen, a famous Roman doctor, recommended it to treat insomnia. In the Middle Ages, valerian was used to treat a variety of conditions, from sleep problems to anxiety and epilepsy.
Forms of Consumption
Traditionally, valerian is consumed in various forms, including teas, tinctures, liquid extracts, and capsules. The root of the plant is the most used part due to its high concentration of active compounds, especially valepotriates and valerenic acid, which are believed to be responsible for its therapeutic effects.
Health benefits
Sleep Improvement
One of the most recognized benefits of valerian is its ability to improve sleep quality. Numerous studies have shown that valerian can reduce the time it takes to fall asleep and improve sleep quality, without the side effects common to pharmaceutical sleep aids.
Scientific studies
A study conducted in 2000 by the University of San Diego School of Medicine showed that participants who took valerian reported a significant improvement in sleep quality compared to those who received a placebo. Another study, published in Phytomedicine in 2001, found that valerian was as effective as oxazepam, an anti-anxiety and sedative medication, in treating insomnia without the adverse side effects.
Anxiety Reduction
Valerian is also known for its anti-anxiety properties. The active compounds in the plant interact with gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the activity of the nervous system, producing a relaxing effect.
Clinical Evidence
A study published in the Journal of Ethnopharmacology in 2002 found that valerian extracts had similar effects to benzodiazepine medications in reducing anxiety, but without the risk of dependence and tolerance. Another study, published in Phytotherapy Research in 2006, concluded that valerian, combined with other herbs such as passionflower and California poppy, was effective in treating generalized anxiety disorders.
Relief of Menopause Symptoms
Valerian has been shown to be beneficial for women experiencing menopausal symptoms such as hot flashes and irritability. Its sedative properties and ability to balance hormones can provide relief during this stage.
Studies on Menopause
In a study published in Menopause in 2011, it was found that women taking valerian experienced a significant reduction in the frequency and severity of hot flashes compared to the placebo group. This study suggests that valerian may be a natural alternative for those seeking to manage menopausal symptoms without resorting to hormone therapy.
Improved Digestive Health
Valerian may also have positive effects on the digestive system. It has been traditionally used to relieve stomach spasms and other digestive disorders due to its antispasmodic and muscle relaxing properties.
Studies on Digestion
A study published in the World Journal of Gastroenterology in 2009 investigated the effect of valerian on patients with irritable bowel syndrome (IBS). The results showed that valerian helped reduce the frequency and intensity of abdominal spasms, as well as the anxiety associated with IBS.
Support in Reducing Blood Pressure
Valerian's ability to induce relaxation and reduce anxiety may also have a beneficial effect on blood pressure. By helping to calm the nervous system, valerian may contribute to the reduction of hypertension.
A 2002 study published in the Journal of Ethnopharmacology found that valerian extracts helped reduce blood pressure in patients with mild hypertension. Participants taking valerian showed a significant reduction in blood pressure compared to the placebo group, suggesting that valerian may be useful as an adjunct in the management of hypertension.
Action mechanisms
Interaction with GABA
One of the main mechanisms of action of valerian is its interaction with the GABAergic system. GABA is the main inhibitory neurotransmitter in the brain, and its function is to reduce neuronal excitability. Valerian increases GABA levels in the brain, resulting in a calming and anti-anxiety effect.
Studies on GABA
Research has shown that compounds present in valerian, such as valerenic acid, inhibit the enzyme that degrades GABA, thus increasing its availability in the brain. This mechanism is similar to that of some anxiolytic medications, but without the same risks of dependence and tolerance.
Antioxidant Effects
Valerian also has antioxidant properties, meaning it can help protect cells from damage caused by free radicals. Antioxidants are crucial for maintaining cellular health and preventing chronic diseases.
Evidence of Antioxidant Effects
A study published in the Journal of Medicinal Food in 2005 found that valerian extracts have a significant ability to neutralize free radicals and protect cells from oxidative damage. These antioxidant effects may contribute to overall health benefits, including reducing the risk of cardiovascular and neurodegenerative diseases.
Safety and Side Effects
Security Profile
In general, valerian is considered safe for most people when used in recommended doses. However, as with any supplement or medication, there are potential side effects and safety considerations.
Common Side Effects
Some of the most common side effects of valerian include headache, dizziness, upset stomach, and drowsiness. These effects are usually mild and temporary. In rare cases, some people may experience an allergic reaction to valerian.
Drug Interactions
Valerian may interact with certain medications, especially those that affect the central nervous system. It is important to consult a doctor before taking valerian if you are using sedative medications, anti-anxiety medications, antidepressants, or any other medications that affect GABA.
Important considerations
Due to its sedative effect, valerian can enhance the effects of alcohol and other central nervous system depressants. It is not recommended to combine valerian with alcohol or use heavy machinery after consumption.
It is important to remember that although valerian is generally safe, it is always advisable to consult a health professional before starting any new supplement, especially if you are taking other medications or have pre-existing health conditions. With proper use and under proper supervision, valerian can be a valuable addition to a comprehensive approach to health and wellness.