Valerian , also known as Valeriana officinalis , is a perennial plant native to Europe and parts of Asia. This plant has a long history of use in herbal medicine, primarily for its soothing and sedative properties. The root of the plant is dried and used to make valerian extract, a popular supplement often used to treat sleep disorders and anxiety.
A long time ago...
The medicinal properties of valerian have been known for centuries . The ancient Greeks and Romans used it as a remedy for a range of ailments, from insomnia to stomach problems. The name 'valerian' is derived from the Latin word 'valere', which means 'to be healthy' or 'to be strong'. During the Middle Ages, valerian was mainly used as a sedative and to promote sleep.
The multiple benefits of valerian extract
- Improved Sleep Quality : Valerian is often used to treat insomnia. Several studies have shown that valerian extract can reduce the time it takes to fall asleep and improve the quality of sleep.
- Reducing Anxiety : In addition to its sleep-promoting properties, valerian also has a calming effect on the nervous system. This makes it useful for people who suffer from anxiety disorders or stress.
- Muscle relaxation : Valerian can help reduce muscle tension and cramps, contributing to a more relaxed feeling and better sleep.
How exactly does valerian work?
Valerian's mechanism of action is complex and not fully understood, but researchers have identified several ways in which valerian may influence the nervous system and sleep.
Effect on GABA
One of the primary ways that valerian works is by affecting gamma-aminobutyric acid (GABA), a neurotransmitter that has a calming effect on the brain. Valerian appears to affect GABA activity in several ways. First, valerian extract may help increase the concentration of GABA in the brain. This is likely because valerian inhibits the reuptake and breakdown of GABA, leaving more of this calming neurotransmitter available in the synaptic clefts between neurons. Second, valerian can bind directly to GABA_A receptors. This enhances the effects of GABA , resulting in increased inhibition of nerve activity and thus a calming effect.
Interactions with other neurotransmitters
In addition to GABA, valerian may also affect other neurotransmitter systems, such as serotonin and adenosine. Valerian may affect serotonin receptors, which may contribute to improved mood and reduced anxiety . In addition, valerian may enhance the action of adenosine, a neurotransmitter that helps regulate sleep by reducing brain activity and promoting sleepiness .
Antioxidants and neuroprotective properties
Valerian also contains antioxidants that can help protect the brain from oxidative stress. This contributes to overall brain health and may indirectly contribute to better sleep and reduced anxiety . Antioxidants in valerian help neutralize free radicals, which can lead to less neuronal damage and a healthier nervous system. Additionally, some compounds in valerian may have anti-inflammatory effects , which helps protect brain cells and promote a calm mind .
What kind of effect does valerian have on our sleep?
Valerian has been shown to have an effect on sleep through its influence on neurotransmitters and receptors in the brain. It helps to shorten the time it takes to fall asleep by increasing GABA levels and strengthening GABA receptors, helping people fall asleep faster. In addition, valerian can help promote deeper, more restful sleep , helping people wake up feeling refreshed and energized in the morning . Its calming effect on the nervous system helps to reduce nighttime sleep interruptions, promoting an uninterrupted sleep cycle.
How should you dose valerian?
Valerian extract is available in a variety of forms, including capsules, tablets, tinctures, and tea. The dosage may vary depending on the form and strength of the product. In general, it is recommended to take a dose of 400-900 mg of valerian extract about an hour before bedtime .
Which Metis products contain valerian?
Sleep 08
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Sleep Pro Duo
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Pharmacist Dirk
Founder Metis Supplements
