Herb Garden

Sleep Architecture and Insomnia Relief
Valerian root has a long-standing history as a sleep aid, and modern pharmacological research supports its efficacy in reducing sleep latency (the time it takes to fall asleep) and improving overall sleep quality. The primary mechanism of action is believed to be the modulation of gamma-aminobutyric acid (GABA) receptors. Valerenic acid, a key bioactive compound, has been shown to inhibit the breakdown of GABA, effectively increasing its availability in the synaptic cleft. [1,2] Clinical meta-analyses indicate that valerian supplementation can significantly improve subjective sleep quality without the "hangover" effects typically associated with benzodiazepines. [3] Furthermore, studies suggest that valerian extracts may increase the percentage of time spent in deep, restorative slow-wave sleep. [4]

Anxiolytic Effects and Nervous System Modulation
Beyond its hypnotic effects, valerian offers distinct anxiolytic (anti-anxiety) benefits beneficial for managing daily stress. The compounds known as valepotriates have been observed to possess sedative qualities that help dampen overactive sympathetic nervous system responses. [5,6] Research indicates that valerian can attenuate the physical symptoms of stress, such as elevated heart rate and muscle tension, largely through the interaction with adenosine receptors and the GABA-A receptor complex. [7] Additionally, trials involving social stress tasks have shown that valerian administration can stabilize blood pressure and heart rate variability in response to acute stressors, creating a physiological state conducive to relaxation. [8]

Toxicity
Classed as Generally Recognized As Safe (GRAS) for use in food and supplements. Toxicity studies indicate a very high safety margin; in animal models, extracts showed low acute toxicity with an LD50 >3000 mg/kg. [9,10] No genotoxicity was observed in standard assays. However, due to its central nervous system depressant effects, potentiating effects may occur if combined with alcohol or other pharmaceutical sedatives. [11] While historically there were concerns regarding hepatotoxicity, recent assessments suggest these cases were likely due to contamination or idiosyncratic reactions, and standard preparations are considered safe for the general population. [12]