Valerian

Figure 1. The Valerian (or Valeriana officinalis) plant.

Valerian or Valeriana officinalis is a perennial flowering plant native to Europe and Asia. Mature Valerian plants may have a height of 1.5 metres and bear sweetly scented pink or white flowers.

Valerian has been used as a herb in traditional medicine as a remedy for insomnia and other health conditions. Both the herb and root of Valerian are used with other traditional herbs and medicaments to treat the sick. Valerian roots, in particular, are used for their sedative effects.

Taken as a dietary supplement, Valerian is commonly promoted to help improve sleep and relieve symptoms of anxiety and stress. Valerian's purported health benefits are thought to be attributed to its phytochemicals, including alkaloids (actinidine, chatinine, shyanthine, valerianine, and valerine), isovaleramide, gamma-aminobutyric acid (GABA, one of the main neurotransmitters responsible for sleep regulation), isovaleric acid, iridoids (isovaltrate and valtrate), sesquiterpenes, and flavanones (hesperidin, 6-methylapigenin, and linarin).

Valerian is generally considered safe as a supplement. However, while uncommon, some may experience side effects such as headaches, weakness, dizziness, stomach issues such as diarrhoea and stomachache, vivid dreams, metallic taste in the mouth, and fatigue.