Overview

Many people struggle with mild to moderate sleep and mental disorders such as insomnia, anxiety, and depression. Even though there are drugs to improve these conditions, possible side effects may discourage people from taking them. In this case, Valerian root is an alternative treatment to ease the symptoms. The majority of people have heard of this herb or even used it at some point. But they may doubt its effectiveness by questioning if it really helps or if it’s another case of placebo effect. This article aims to provide answers to general questions and a general knowledge of the Valerian root.

History of valerian root 

The Latin word "valere", which means health or well-being, is where the name "Valerian" originates. A wide variety of Valerian plants are found in Europe, Asia, and North America. The recognised herb Valerian (Valeriana officinalis) is used all over the world for its sedative and sleep-inducing properties. It belongs to the Valerianaceae family and has been used for years in China, the Middle East, and Europe. Valerian is commonly used in the treatment of conditions such as epilepsy and neurological disorders. Additionally, it has been utilised in various ways to relieve pain and fever. Hippocrates identified the herb's healing qualities and recommended it for sleeplessness, so we know that Valerian has been used as medicine for centuries. Its sedative, anticonvulsant, anti-depressive, and hypnotic properties, together with anxiety-relieving properties, account for its therapeutic indication. In general, supported by both ancient use and ongoing scientific discoveries, Valerian is a well-liked option for people looking for natural treatment for a range of problems, from anxiety to sleeping difficulties. The fact that Valerian is a natural medicine with fewer adverse effects than synthetic pharmaceuticals is one of the reasons why people are drawn to it.² 

What are the components of the valerian root?

There are between 150 and 200 distinct compounds found in valerian. The primary molecules that give Valerian its effects include Monoterpenes, Sesquiterpenes, volatile oils, and Valepotriates (Iridoid esters).¹

Mechanism of action of valerian root

Although the exact mechanism of Valerian's effects on humans is unknown, one theory suggests the substances in Valerian may help raise the amounts of Gamma-aminobutyric acid (GABA), a neurotransmitter that blocks signals in the central nervous system. By possibly blocking a protein that breaks GABA, it seems to preserve more of the neurotransmitter for relaxation. In addition, Valerian may directly bind to specific GABA-responsive brain receptors and promote the release and reabsorption of GABA. Valerian root is thought by some researchers to be among the most promising natural sleep enhancers. It functions as a partial agonist of the 5-hydroxytryptamine 2A receptor, which suggests a possible increase in the production of Melatonin in our bodies, a hormone that promotes sleep. Furthermore, Valerian has been associated with possible antidepressant and mood-stabilizing effects; this may be due to its ability to affect GABA as well as other neurotransmitters like Serotonin and Dopamine.¹

Another theory is that instead of just one active ingredient, it's more likely that several chemicals interact to produce these effects. The calming effects of Valerian are attributed to two primary classes of substances:

• The first group consists of substances that are present in volatile oil. The use of Valerenic acid has been shown sedative effects in animal studies. Sedative effects can be observed in Valerian extracts even at low concentrations, indicating the presence of additional components can enhance its effectiveness.² 
• The second group, Iridoids, which include valepotriates are likewise known to have sedative effects. It can be hard to evaluate their activities because they might be unstable and disintegrate when stored or exposed to water. Other compounds found in valerian, such as Isovaltrate, may contribute to calming properties by binding to specific brain receptors.²

Mental health issues and their medication

Sleep disturbance can contribute to mental disorders including anxiety and depression. There is a strong link between lack of sleep with general mental and emotional health.³ Although sedatives and hypnotic medications are frequently used to treat sleep disorders, they have the following negative side effects:

• Immune system problems
• Impaired nervous system function
• Daytime drowsiness
• Insomnia
• Disruption of the body's natural sleep cycle

Prolonged use of these medications might result in withdrawal symptoms and sleeplessness when the use is stopped.³

Depression is another very serious illness that can impact a person's life and behaviour, affecting a large population worldwide. It raises the incidence of substance misuse, impacting an individual's performance in a variety of situations, including education, employment, and interpersonal interactions as well as increasing suicidal risk.³ Studies suggest that side effects are a major reason why people refuse to take antidepressants, with only half of the group benefiting from the medication. Therefore, there is an urgent need to provide more affordable and efficient treatments for depression that have fewer adverse effects.³

Many resort to supplementary medicine to solve these issues. One such remedy is the medicinal plant Valerian, which is said to lower anxiety and depression to enhance the quality of sleep.¹

Benefits of valerian root

Clinical research has shown that Valerian root is effective in treating sleep issues and generalised anxiety disorder (GAD) symptoms and has a balancing effect on the system by calming anxious people whilst stimulating fatigued ones.²

In a trial conducted over six weeks, Ziegler et al. examined the effects of 202 individuals on Valerian extract (600 mg/day) and Oxazepam (10 mg/day), a common sedative. The quality of sleep improved with both treatments, and Valerian was just as effective as Oxazepam. With Valerian administration, patients reported improved sleep quality significantly, decreased anxiety, and lessened symptoms of depression.¹
In another study by Müller et al., 2500 individuals with mild to moderate depression were evaluated for the antidepressant effects of Valerian and St. John's wort. Patients were split into groups that received treatment with either 600 mg of St. John's wort alone, 100 mg of Valerian, or 600 mg of St. John's wort with 500 mg of Valerian.³ The result showed reductions in depression symptoms in all treatment groups. The Valerian and St. John's wort combination therapy was especially interesting because it showed better results than a single herb used alone.³
Furthermore, Alerenic acid and Valepotriates are thought to relax arousal-related brain cells. Valerian extract demonstrated to improve the overall sense of sleep quality, minimise periodic awakenings, and shorten the time it takes to fall asleep when taken in doses ranging from 400 to 900 mg. This implies that Valerian is a possible natural remedy for sleep-related problems, as it may effectively encourage relaxation and enhance sleep.⁴

This highlights Valerian's potential as a treatment for anxiety and depression in addition to its well-established advantages in enhancing sleep quality.³

Undesirable side effects

Valerian is generally safe but the following can occur as rare side effects:⁴ 

• Headaches
• Mydriasis (dilated pupils)
• Gastrointestinal distress
• Contact allergies

Valerian overdoses primarily result in central nervous system depression, indicating that the herb is relatively safe even at higher dosages.⁴ Some people may not be able to metabolise Valerian efficiently, which could increase the risk of developing side effects.²

Limitations of existing studies

Studies on antidepressant properties of medicinal plants frequently measure symptoms before and after the intervention. Certain herbs exhibit advantages instantly, whilst others take longer to show results. However, the difficulties of developing standardised herbal medications with constant combinations and reproducibility make both pre-clinical and clinical studies of medicinal plants difficult. The chemical makeup of plants can be impacted by a variety of factors, including:

• Genetic variances
• Geographic impacts
• Harvest timing
• Soil quality
• Plant portions used
• Preparation techniques

As a result, it is difficult to guarantee a consistent component in herbal medications. Despite the appearing promises of pre-clinical trials, the effectiveness of whole extracts in clinical settings cannot be guaranteed by pre-clinical research that concentrates on active plant constituents.³

Summary

Research has shown that Valerian root can be used as a substantial treatment for depression, anxiety, and sleep problems. A variety of compounds found in this herb, such as Valerenic acid and Valepotriates relax brain cells linked to wakefulness and enhance the quality of sleep. Although headaches and upset stomach can be part of adverse effects, Valerian is generally safe, even at higher dosages. Unfortunately, the difficulties in standardising herbal medicines and guaranteeing their efficacy have led to challenges in recent research. Nevertheless, Valerian root exhibits a potential treatment for mental health conditions connected to sleep.