While still safe, it’s unclear whether higher doses are necessary to product an effect. Keep in mind, though, that there is no standard dose of valerian root. Some products contain dosages of valerian root that are higher than the above recommended amounts. You can purchase valerian root easily online or in drugstores.īe sure to read the product labels and directions before taking valerian root. Powdered valerian root is available in capsule and tablet form, as well as a tea. Other anxiety studies used slightly higher dosages. One small 2002 study in 36 patients with generalized anxiety disorder found that 50 mg of valerian root extract given three times a day for four weeks significantly reduced one measure of anxiety compared to placebo. Research on the use of valerian root in treating anxiety is somewhat lacking. The NIH also noted a clinical trial in which 121 people with insomnia taking 600 mg of dried valerian root had decreased symptoms of insomnia compared to the placebo after 28 days of treatment. Participants reported improvements in the time needed to fall asleep, quality of sleep, and number of middle of the night awakenings. These studies were done in both healthy individuals and people with insomnia.īut the National Institutes of Health (NIH) describes an old study showing that 400 mg of valerian root extract did significantly improve sleep compared to placebo in 128 healthy volunteers. Likewise, a review of 37 studies found that most clinical trials of valerian root showed no differences between valerian root and placebo on sleep. The women reported no significant improvements in the onset or quality of sleep. Results have been mixed: In a 2009 placebo-controlled study, for example, women with insomnia took 300 mg of valerian extract 30 minutes before bedtime for two weeks. Many small clinical studies have been done to test the efficacy and safety of valerian root for sleep. “Athletes should try not to do strenuous exercise in the hours before bedtime when possible and allow enough time for food and liquids to be digested before sleep,” says Schlichter.Is taking valerian root effective for anxiety and sleep? And, you should be sure to give yourself time after your workout to prepare for sleep. “There’s not any evidence on sleepy teas specific to runners, but they can be used as one of many tools to help support relaxation and healthy sleep hygiene in athletes,” Schlichter says.įor example, if you find yourself energized after an afternoon or evening run, steeping a cup of sleepy tea may help kickstart the relaxation process. If you struggle with sleep, it may be worth a shot to implement a cup into your nightly routine. A variety of sleepy tea called Extra has valerian in it, and some studies have found that this herb can cause headaches, dizziness, and an upset stomach, Gans says. One ingredient in particular-valerian-may also cause some unwanted side effects. “Also, pregnant and nursing women and those suffering from low blood pressure may be more apt to risks and side effects and definitely want to check with a healthcare provider.” “ Some people have reported allergies to some ingredients in herbal teas, like chamomile,” Schlichter says. It’s always best to check with your doctor before starting a regular routine. And, there are certain teas or ingredients you may want to avoid if you are taking certain medications. While chamomile is listed on the FDA’s list of ingredients generally recognized as safe (GRAS), some people may experience some side effects, like allergies. In general, sipping these teas regularly before bed is safe.
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