Valerian: properties, what it is for and how to take it

Medicinal plants are a natural alternative to these drugs, with the advantage that they do not usually create dependency. And if there is a plant that is automatically related to nerves, it is valerian. (Valeriana officinalis), which constitutes, without a doubt, the main resource to face situations of nervous tension.

Valerian is a graceful, herbaceous plant that can reach a height of up to 1.5 meters. Its compound leaves, with up to 12 narrow and toothed leaflets, are accompanied in summer and spring by some small pink or white flowers grouped in corymbiform inflorescences.

It grows in humid mountain environments, along streams, in valleys and on the margins of deciduous forests.

The medicinal potential of the plant is concentrated mainly in its hidden parts, in the short and thick horizontal rhizome –or underground stem– and in its roots, which are harvested at the end of the summer or already in the fall.

Once collected, they are thoroughly washed with water and vigorously shaken to rid them of impurities. Then they are left to dry in the shade, in a somewhat ventilated place and avoiding piling up.

Valerian properties

The active ingredients of valerian are concentrated in the essential oil which, together with substances known as valepotriates, give the plant its characteristic sedative effects. It also contains valeric and isovaleric acid, tannins and alkaloids. It is basically indicated for cases of:

Insomniamild anxiety attacksNervous palpitations and irritabilitygastrointestinal spasms Arterial hypertension associated with nerves

Valerian for insomnia

ANDIn some European countries, such as Germany, valerian is even prescribed medically to treat insomnia and anxiety states.

Various clinical trials have analyzed the mechanism of action of valerian extracts. as inhibitors of the neurons of the sympathetic nervous system in charge of maintaining the states of vigilance, since it was seen that potentiated the action of an inhibitory amino acid, gamma-aminobutyric acid (GABA).

These studies demonstrated the efficacy of valerian in reducing latency timewhich is what we need to get to sleep.

Valerian is thus revealed as a Valid alternative to synthetic hypnotics and sedatives to promote natural sleep in states of non-acute insomnia, in people who sleep little or who have altered their sleep rhythm due to situations of nervous tension and accumulation of worries.

Now, for it to be effective, long treatments of between 4 and 6 weeks and in high doses should be sought For those who have already followed previous drug treatments.

Valerian for anxiety

Valerian as a tranquilizer is also intended to calm the mild anxiety statesalthough at this point there is no scientific evidence on its effectiveness-, to treat the childhood hyperactivity, nervous headaches and tachycardia.

It also helps keep blood pressure under control when it is altered as a result of a nervous disorderprevents or relieves gastrointestinal spasms in people with a nervous tendency prone to suffer them and can serve as support for people affected by irritable bowel syndrome, whose nerves can exacerbate the symptoms.

Valerian as a muscle relaxant

It is also a effective muscle relaxant, very useful to relieve tension and pain after overexertion or a particularly hard sporting activity, to soothe muscle contractures and neuralgic pain, as well as to reduce the incidence of muscle spasms during menstruation and to contribute to soften some of the disorders typical of the climactericsuch as hot flashes, muscle tension, migraine and low back pain

How to take valerian

valerian it can be found fresh or dried. Before taking it, consult a specialist if it is appropriate for you to take it:

In dry plant. The dry plant comes in the form of a stabilized dry root, which can be prepared in a decoction, preferably combined with other plants such as lemon balm and hawthorn, plus the certainly essential addition of some flavor corrector, such as mint or green anise. .Valerian tincture. It is taken dissolved in water or fruit juice, and 20-25 drops a day are enough, in two doses.Liquid extract. In this case, up to 50 drops are taken, in three daily doses), the juice of the fresh and powdered rhizome.Valerian pills. Tablets or capsules are the most frequent and comfortable way to take it, which have an average of 250 or 300 mg per unit, of which in the case of adults it can be taken up to 4 or 5 a day, the last one takes one hour or two before bed.In essential oil. This oil, which is extracted by distillation from the roots of the plant, has an olive-brown color that blackens over time, and an intense, earthy aroma.

Valerian Recommended Dosage

In any case, it is advisable not to exceed 15 g of valerian per day in any of its forms.

To combat insomnia, it is advisable to take one dose in the middle of the afternoon and the second an hour or two before bedtime, since it often (but not everyone) causes some initial restlessness that fades with the passage of time.

In the market one is sold wide variety of products in capsules and tablets that associate valerian with other plants such as hops, lemon balm, poppy, passion flower or hawthorn, among others. It is necessary to be advised by the trusted herbalist.

Regarding the maximum dose in planta secca, up to three cups a day can be taken in the case of adults, and one or a half in that of children.

How to use valerian essential oil

Valerian essential oil applied as a bath or massage it is very useful to relax both physically and mentally and is considered even slightly hypnotic.

Blends well with lavender, rosemary, and mandarin oils and is indicated to relieve various nervous states such as irritability, restlessness, mild anxiety, insomnia. nervous indigestion and muscular tension.

However, it should not be used in large quantities or continuously, since may cause headache and agitation.

Valerian contraindications

valerian has hardly any side effects and it is, in general, a safe plant and suitable for all ages. It is metabolized quite quickly and its effects have worn off by the next morning.

Only its consumption is discourageddue to prudence and lack of conclusive studies, to pregnant and lactating women, to children under three years of age and to patients with renal insufficiency.

However, consumed persistently and in excessively high dosesit has been observed that valerian It can cause headaches, dizziness, nausea, fatigue, sweating, itching and even what it is intended to combat: sleep disturbances. Other studies speak of drowsiness and clumsiness.

It also warns of the need to not to coincide the consumption of valerian with that of barbiturates and other clinical sedatives, or alcoholic and exciting beverages such as coffee and cola, as it can overactivate their effects and induce states of agitation and anxiety or torpor and drowsiness, depending on the case.

As with benzodiazepines, if taken abruptly after prolonged use, valerian can cause confusion and dizziness. Taken for very long periods it can generate a certain dependency.

Infusions with valerian and herbal formulas

These five decoctions combine valerian root with other medicinal plants. To prepare them, pour a level tablespoon per cup of water for one minute and let it rest for another ten.

Formula with valerian against anxiety and stress: Combine, in equal parts, valerian, lemon balm, passion flower, hypericum and star anise. You have to let it boil for two minutes. When to take it: Two or three times a day, on an empty stomach or without meals.Formula to reduce blood pressure with valerian: This decoction with a hypotensive effect is prepared with a mixture of valerian root, hawthorn, olive leaves and linden. The flavor improves with orange blossom honey. When to take it: Two glasses a day, after breakfast and dinner.Herbal Muscle Relaxant: Combine valerian root, viburnum, yarrow and passion flower, in equal parts. When to take it: Up to three cups a day, with star anise or mint. It can be completed with a gentle rub of valerian and yarrow infusion on the tense or sore area.Infusion with valerian for migraine: This decoction associates valerian with hops, pennyroyal and orange blossom, in equal parts. When to take it: two or three cups a day. It can also be applied externally, soaking some compresses with the decoction and placing them on the area where the pressure is located.Infusion for menopausal dystonia: Valerian, sun millet, sage, chasteberry and mint are required. When to take it: two or three cups a day, taken on an empty stomach, in periods of hot flashes, sweating, possible states of mild depression and nervousness.

Some curiosities about valerian

Once dry, a pungent odor emanates from the root, like foot sweat, which tradition says attracts cats. For this reason, valerian was also known as cat grass.Valerian was well known at the time of the Ancient Romeand already then was used as a sedative. wortha word from which the word “valerian” derives, is a Latin term that means “to be well”.In the Middle Ages and during the Renaissance this plant enjoyed a great reputation in Europe as a remedy to calm the states of hysteria and the attacks of epilepsybut also for the treatment of digestive disorderswith nausea and vomiting, to treat mouth ulcers and inflamed gums and even weak eyesight. Valerian It belongs to the Valerianaceae family, of which about 360 species are known. spread all over the world. Although with a much more restricted use than classic valerian, other valerians are still popularly used: pyrenean valerianmuch more robust than the officinal, which had been harvested by the people of the mountains in the absence of it and for the same purposes. my loves (Centranthus ruber), a very common plant, especially in lands near the coast, which is also used as a sedative and muscle relaxant, only in infusion. cornucopia (fedia cornucopiae), common in the south of the Peninsula, where its tender shoots are eaten, in salads and in vegetables. canons (valerianella locusta), of which the young plant is consumed in salad.

Books to learn more about phytotherapy

Handbook of medicinal plants; D.Simon and D.Chopra. Ed. PaidosHerbs for health; Kathi Keville. Ed. OniroComprehensive dictionary of medicinal plants; Jordi Cebrian. Ed. RBA Books