From the Research
The Therapeutic Goods Administration (TGA) in Australia has approved several valerian brands for use as complementary medicines, including Blackmores Valerian, Flordis ReDormin, Nature's Own Valerian, and Swisse Ultiboost Sleep, which typically contain valerian root extract (Valeriana officinalis) and are available as tablets or capsules in varying strengths, usually 2000mg to 2500mg per dose. These products are generally taken 30-60 minutes before bedtime for sleep difficulties. Valerian works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which helps reduce nerve cell activity and promotes relaxation 1. The TGA approves these products based on evidence of quality, safety, and traditional use, though they are regulated as complementary medicines rather than prescription drugs. Some key points to consider when using valerian for sleep issues include:
- Starting with the recommended dose on the product label
- Consulting a healthcare provider if you're taking other medications, as valerian may interact with certain drugs
- Being aware of the potential for valerian to suppress physical and psychological stress responses by modulating the changes in 5-HT and NE turnover in the hippocampus and amygdala 2
- Considering the anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory-induced stress 3 It's also important to note that while valerian has been shown to have some benefits for sleep and anxiety, the evidence is not always consistent, and more research is needed to fully understand its effects 4, 5.