Get Your Personalized Supplement StackSupplement Stack Quiz

Certified Organic Valerian Dried Root Extract

Also known as: Valerian root, garden valerian, Valerian, Valeriana officinalis

Overview

Certified Organic Valerian Dried Root Extract is derived from the dried root of *Valeriana officinalis*, a perennial plant historically used for sleep disorders and anxiety. Its active constituents, including valerenic acids, are believed to contribute to its sedative effects. Primarily used as a sleep aid and anxiolytic, research on valerian is extensive, with numerous clinical trials and meta-analyses. However, results have shown inconsistency, often attributed to variability in extract quality and preparation methods. Systematic reviews suggest that whole root preparations may offer greater efficacy compared to isolated extracts, highlighting the importance of the full spectrum of compounds present in the root.

Benefits

Valerian root extract is primarily used to improve subjective sleep quality and reduce sleep latency. A meta-analysis of 10 RCTs (n=1,065) indicated a modest improvement in sleep quality, with an effect size of 0.36. Notably, whole root preparations showed a higher effect size (0.83) compared to isolated extracts (0.10), suggesting superior efficacy for the full plant matrix. Valerian may also reduce anxiety symptoms, supported by a meta-analysis of 8 studies (n=535), though effect sizes and consistency vary. It is considered safe and potentially effective for adults aged 7 to 80 years, with no severe adverse events reported. The benefits are generally small to moderate and often require repeated administration over time to become clinically significant, rather than acute single doses.

How it works

Valerian is thought to exert its effects primarily by modulating the gamma-aminobutyric acid (GABA) system in the central nervous system. It enhances inhibitory neurotransmission, which leads to sedation and anxiolysis. Specific compounds like valerenic acids are believed to inhibit GABA transaminase, an enzyme that breaks down GABA, or directly bind to GABA_A receptors, mimicking GABA's action. The complex mixture of active compounds within the root, and their potential instability, can influence the overall bioavailability and efficacy of the extract.

Side effects

Valerian is generally considered safe, with no severe adverse events reported in clinical trials across a wide age range. Common side effects, though infrequent (less than 5%), can include mild gastrointestinal symptoms, headache, dizziness, or daytime drowsiness. No significant rare adverse events have been documented in high-quality studies. Caution is advised regarding potential interactions with other central nervous system depressants, such as benzodiazepines or alcohol, due to additive sedative effects. Valerian is contraindicated during pregnancy and breastfeeding due to insufficient safety data. While generally well-tolerated in children and the elderly, limited data necessitate monitoring in these special populations.

Dosage

The minimum effective dose of valerian is variable, but many studies utilize 300-600 mg of valerian root extract daily. The optimal dosage typically ranges from 400-900 mg per day of dried root extract, taken 30 minutes to 2 hours before bedtime. For whole root preparations, standardization for valerenic acid content may be beneficial. There is no well-defined maximum safe dose, with doses up to 900 mg/day commonly studied without serious adverse effects. For best results, repeated nightly dosing for at least two weeks is often necessary to observe benefits. Organic certification ensures purity but does not guarantee enhanced pharmacological efficacy. Bioavailability can be affected by the extraction method and the stability of active constituents.

FAQs

Is valerian effective immediately?

No, valerian typically requires repeated use over several days to weeks for noticeable effects to manifest, rather than providing immediate relief.

Is it safe for long-term use?

Valerian is generally considered safe for long-term use, but comprehensive long-term safety data are still limited. Consult a healthcare professional for extended use.

Can valerian cause dependence or withdrawal?

There is no evidence to suggest that valerian causes dependence or withdrawal symptoms, making it a potentially safer alternative to some prescription sleep aids.

Does organic certification improve valerian's efficacy?

Organic certification ensures the purity and absence of contaminants in valerian but does not inherently enhance its pharmacological effects or efficacy.

Research Sources

https://journals.sagepub.com/doi/10.1177/2515690X20967323 – This systematic review and meta-analysis of 60 studies (n=6,894) found that whole root valerian significantly improved subjective sleep quality (effect size 0.83), while extracts were less effective. It concluded that valerian is safe with no severe adverse events, despite high heterogeneity and potential publication bias. The study highlights the importance of preparation type for efficacy.
https://pubmed.ncbi.nlm.nih.gov/33086877/ – This source, likely related to the Shinjyo et al. 2020 meta-analysis, supports the findings regarding valerian's efficacy for sleep quality, particularly emphasizing the superior effect of whole root preparations over isolated extracts. It reinforces the safety profile of valerian, noting the absence of severe adverse events in included RCTs.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4394901/ – This systematic review and meta-analysis of 16 studies identified a statistically significant improvement in sleep quality with valerian (RR 1.8, 95% CI 1.2-2.9). However, it cautioned about potential publication bias, small sample sizes, and methodological flaws in many included studies, suggesting a need for cautious interpretation of the findings.
https://faculty.washington.edu/vitiello/Recent%20Publications/Taibi%20Valerian%20Review.pdf – This systematic review of 12 RCTs concluded that while valerian is generally safe, the evidence for its efficacy is inconsistent. The authors attributed this inconsistency to methodological variability across studies, including differing outcome measures and inconsistent dosing, highlighting the need for more standardized clinical trials to draw definitive conclusions.