Valerian Root Powder for Sleep: What It Is, How to Use It, and What the Research Says
Valerian root has had a long history with sleep. Hippocrates the Greek medicine man used it to promote better sleep and has continued to be popular throughout Europe since then. Valerian root powder is starting to make its way into American kitchens as a non-habit-forming alternative to promote sleep at night.
In this article we will discuss what valerian root powder is, why it promotes sleep and what science says. We will also give you some ideas on how to incorporate it into your daily routine as well as precautions and what to look for when purchasing valerian root powder.
What is Valerian Root Powder?
Valerian root powder comes from the Valeriana Officinalis plant. This plant is originally from Europe and parts of Asia. It has grown wild in North America as well. Valerian root is the root and rhizome of the valeriana officinalis plant. Once dried and ground to a powder it can be added to any drink of your choosing.
Valerian root powder is usually taken in the form of a tea. You can add it to hot water or any drink that you enjoy. Because it comes in powder form you can easily control how much you want to consume each day.
Did you know that Valerian root has one of the strongest smells you will ever experience? The root smells musky and the taste is earthy with a hint of bitterness. If you're looking for an herb with character valerian root is it.
What Makes Valerian Root Promote Sleep?
There are many acids found in valerian root but the most notable is valerenic acid. It is thought that valerenic acid increases the production of GABA in our body. Gamma aminobutyric acid is responsible for promoting relaxation in our nervous system.
When purchasing valerian root powder look for a product that has a percent of valerenic acid on the label. At Bula Natural Living our Valerian Root Powder is standardized to 0.8% Valerenic Acid. This means that you know that every spoonful you take will have that percentage of valerenic acid in it. Another thing to look for is that there are no extra fillers in the product. At Bula Natural Living we pride ourselves on having only one botanical in each of our products. All of our botanicals are also vegan and non-GMO.
Why Does Valerian Root Help With Sleep?
Used By The Ancient Greeks
As mentioned above valerian root has been used since the ancient Greeks. During the 18th and 19th century valerian was one of the most common herbs used in Europe to promote sleep. Valerian root is still used in modern day Europe to help promote rest.
Scientific Studies
There have been several studies done that have looked at whether or not Valerian root promotes sleep. One study found that there was a significant positive effect on self-reported sleep after using valerian root. However, there were flaws in this study that the researchers pointed out. There was also publication bias which could have skewed the results.
Another study in 2020 came to similar findings. They concluded that there were mixed results when studying valerian and sleep. Due to these inconsistencies scientists believe that valerian root could help with sleep.
While there isn't enough research to say that valerian root is beneficial for sleep, it is still one of the most popular herbs that is studied for its ability to promote sleep. Many people have reported feeling better sleep after taking valerian root. If you decide to use valerian root for sleep you can feel comfortable knowing that it is one of the most researched herbs for sleep.
How To Use Valerian Root Powder
At Bula Natural Living we recommend mixing 1 teaspoon of our valerian root powder into your favorite drink. You can drink it as a tea or mix it into a smoothie or even just plain water.
Here are some ideas to help you get started:
- Tea: Mix valerian root powder with hot water and let steep for 10-15 minutes. You can strain the tea if you prefer but you will be losing some of the medicinal properties. You can also use 2-3gms of dried valerian root and steep for 10-15 minutes.
- Herbal Blends: Drink it with other herbs that promote sleep such as Chamomile, Lemon Balm, Lavender and Passion Flower. These herbs will mellow the smell and taste of valerian root.
- Warm Milk: Drink it with warm milk. You can add honey and cinnamon to help with the taste.
- Smoothies: Blend it into your favorite smoothie recipe. Banana, Cherry and Cacao pair great with Valerian root.
You will want to take Valerian root about 30 minutes to 2 hours before you want to go to sleep. This will allow the valerian root to begin working as you wind down for the night.
Valerian Root Powder vs. Capsules & Tinctures
There are pros and cons to each form of Valerian root. When you buy it in powder form you are getting the entire root. You also have the ability to control your dosage and can drink it as a tea. Many people find the process of drinking an herbal tea at night relaxing.
Capsules are tasteless and easy to take on the go. You will be getting an extract of valerian root when taking it in capsule form. Tinctures are also an extract and will work quicker because of the alcohol content.
Valerian root powder is typically cheaper per dose than the other forms. If you like drinking herbal teas then Valerian root powder is the way to go. If the smell and taste of Valerian root is too much for you then try the capsule form.
Safety Information & Side Effects
Valerian root has been shown to be safe for most adults. According to the NCCIH Valerian root is safe for short term use up to 28 days. Long term safety has not been studied.
Some people have reported feeling dizzy, headaches and stomach upset. Some people have also reported feeling groggy the next day. If you experience these side effects you may want to decrease your dosage or stop taking Valerian root.
You should avoid taking Valerian root if you are taking any medications that induce drowsiness. These include but are not limited to sleeping pills, anti-depressants, antihistamines, muscle relaxers and alcohol. Valerian root should not be taken while pregnant or nursing. Valerian root should not be given to children under the age of 3.
If you continue to have trouble sleeping please consult your doctor.
What To Look For When Buying Valerian Root Powder
There are a few things you want to look for when buying Valerian root powder. You want to make sure that the label states what percent of Valerenic Acid is in the product. You also want to ensure that there are no extra fillers. Our Valerian Root Powder only contains Valerian Root and nothing else.
Our products are also vegan, non-GMO and gluten-free.
Myths About Valerian Root
- "Valerian root is like a sleeping pill." Valerian root is not a sleeping pill. While it can help you relax and fall asleep it is not as powerful as prescription sleeping pills.
- "More Valerian root will help me sleep better." Taking too much valerian root will only cause you to feel groggy the next day. Follow the instructions on the package when consuming valerian root.
- "Valerian root has been proven to help with Insomnia." There are not enough studies to prove that valerian root will help with Insomnia. Valerian root can help you relax and fall asleep but should not be used as a sole remedy for insomnia.
- "Valerian root smells bad so its not working." Actually the stronger the smell of valerian root the better it is for you. If it doesn't smell like valerian root something is wrong.
Conclusion
Valerian root powder is a great addition to your nightly routine. There is research that backs its claim of helping with sleep but it's not 100% conclusive. We think that Valerian root is a great option if you're looking to relax before bed and improve your sleep.
Remember to buy a product that tells you what % of Valerenic Acid is in the product and no extra fillers. Follow the directions on the package and use Valerian root as part of your nightly routine. Try our Valerian Root Powder today!
Educational Disclaimer: For Educational Purposes Only. This is not intended to diagnose, treat, cure or prevent any disease. If you have any medical conditions please consult your physician before use.
People Also Ask
What is Valerian Root Powder?
Valerian root powder is made from the Valeriana Officinalis plant. It has been used for centuries in European culture to help promote sleep.
Does Valerian Root Powder help with sleep?
There has been research that shows Valerian root can help promote sleep. More studies need to be done to prove that Valerian root is effective at promoting sleep.
How do I take Valerian Root Powder?
You can take Valerian root powder as a tea. Mix 1 tsp with hot water and let sit for 10-15 minutes. Or you can add it to any drink that you enjoy.
What does Valerian Root Powder taste like?
Valerian root has an earthy taste and smell. Some people describe it as smelling like wet dogs. You can mask the smell by mixing it with other herbs that promote sleep.
Is Valerian Root Powder better than capsules?
Both are effective at promoting sleep. Valerian root powder allows you to control your dosage and drink it as a tea. If you don't care for the taste of Valerian root then you can take it in capsule form.
Can I take Valerian Root Powder every night?
Yes, Valerian root is safe to take every night for short periods of time. There has not been enough research to determine if it is safe to take long term.
Who should not take Valerian Root Powder?
If you are taking any medication that will induce drowsiness you should avoid taking Valerian root. You should also avoid Valerian root if you are pregnant or nursing. Do not give Valerian root to children under the age of 3.
Will Valerian Root interact with my medication?
Valerian root can interact with medications that cause drowsiness. Always talk to your doctor before taking any new supplements.
What is Valerenic Acid?
Valerenic acid is an acid found in Valerian root. It is believed to help increase the production of GABA in our bodies. Valerian root powder that is standardized to 0.8% Valerenic Acid will give you the most beneficial dose.
How should I store Valerian Root Powder?
Store in a cool dry place with the lid tight. Valerian root powder will last for quite some time if stored properly.