Valerian, an herbal supplement long used for sleep and relaxation, has been called “nature’s Valium,” but experts are divided on whether it really can be compared to prescription sedatives.
The herb is sold as a dietary supplement in the United States and is a common ingredient in products sold as “mild sedatives” and sleep aids, according to the National Institutes of Health.
Valium, the brand name for diazepam, is used to treat anxiety, seizures, and muscle spasms by calming the mood. nervous systemCleveland Clinic Memo.
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According to the American Botanical Council (ABC), valerian supplements are derived from the root of Valeriana officinalis, a flowering plant native to Europe and Asia that has also become naturalized in the northeastern United States.
According to ABC, the plant has a “long history of medicinal use,” with its primary purpose being to reduce anxiety and stress and improve symptoms. sleep quality. Historically, it has also been used for migraines, fatigue, and stomach cramps.
According to the NIH, dried valerian root is prepared as a tea or tincture, and other plant materials and extracts are distributed as capsules and tablets.
However, the agency noted that there is a “relatively small amount of research” investigating the herb’s effects on a variety of conditions.
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However, Dr. Stephen Gaffner, chief scientific officer of the American Botanical Council in Texas, acknowledged that several clinical trials are investigating the effects of valerian root.
A 2020 medical review published in the Journal of Evidence-Based Integrative Medicine found that both the powdered root and root extract showed “clear” benefits in treating anxiety, Gaffner told FOX News Digital.
Researchers concluded that valerian may be “.safe and effective herbs Promotes sleep and prevents related diseases. ”
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Gaffner said that while valerian may have some benefits, he doesn’t think comparing it to diazepam (Valium) “doesn’t make sense.”
“I understand that both are used to relieve anxiety, but valerian is a milder ingredient and is actually used for milder cases of anxiety and sleep issues,” he told FOX News Digital.
Unlike valerian, diazepam carries a risk of dependence, is usually prescribed for short periods of time, and the range of potential side effects is “very different”, experts said.
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Gaffner said he “absolutely” recommends using valerian root for pain relief. anxiety and stress and improve sleep.
“I’ve used it myself and think it’s an ingredient with well-documented benefits, especially for people who have trouble falling asleep,” he said. “Well-tolerated and very safe…although some sources warn [against] Avoid driving or using heavy machinery when using valerian. ”
Comparing valerian to valium “may be an exaggeration of what the science actually shows,” said Dr. Joseph Mercola, a board-certified family medicine osteopath and author of the new book Weight Loss Cure.
“Valerian root contains compounds that appear to have calming effects. brain chemicalsIn particular, the neurotransmitter GABA calms nerve activity and supports relaxation,” a Florida-based expert told FOX News Digital.
“Some studies have reported modest improvements in sleep quality and reduced time to fall asleep, while others have found no significant differences compared to placebo.”
Side effects can include headaches, dizziness, digestive upset, and next-day lightheadedness, Mercola noted, adding that she doesn’t recommend it as a primary strategy for anxiety, stress, or sleep.
“Long-term safety research remains limited and supplement quality varies widely, so valerian should be approached with caution rather than looking at it as a one-size-fits-all sleep solution,” he advised.
“I encourage people to focus on strategies to correct the underlying factors first. lack of sleep“Repairing these foundations often eliminates the need for herbal sedatives at all,” Mercola advised.
“Bright sunlight during the day helps regulate circadian rhythms and signals the brain to produce melatonin later at night,” he said. “At the same time, complete darkness [at night] Supports hormonal signals that enable deep, restorative sleep. ”
specific nutrients Doctors say it also has benefits that promote relaxation and sleep quality, including magnesium, which helps regulate the nervous system.
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GABA may calm neural activity, reduce stress markers, and improve perceived sleep quality, while glycine, taken about 3 grams per hour before bed, may support relaxation, promote nighttime cooling, and improve sleep onset and overall sleep quality, Mercola said.
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“When combined, exposure to sunlightmagnesium, GABA, and glycine can support the biological systems that control sleep, rather than relying on sedative herbs for which evidence is mixed,” the doctors concluded.
Fox News Digital has reached out to the manufacturer of valerian root for comment.
