Valerian ( Valeriana officinalis ) is a perennial plant that has been used since ancient times as a natural remedy for various ailments, especially for anxiety, insomnia and nervousness. Also known as “cat grass” due to the attraction that some felines feel for it, this plant grows in humid areas of Europe , Asia and North America, and has gained popularity for its mild sedative properties.
One of the most common ways to consume valerian is in the form of tea. Valerian tea has become one of the preferred alternatives for those looking for a natural solution to relieve stress and improve sleep quality. In this article we will explore in detail what valerian tea is, how to prepare it, its benefits, possible side effects and precautions, as well as some scientific studies that support its properties.
What is valerian?
Valerian is a medicinal plant belonging to the Valerianaceae family. Its roots and rhizomes are the main components used for therapeutic purposes, whether in the form of extracts, capsules, tinctures or infusions such as tea. Valerian root contains several bioactive compounds, including valepotriates, valeric acids and alkaloids, which are responsible for its sedative and anxiolytic effects.
Since ancient times, cultures such as the Greeks and Romans have used valerian to treat insomnia, anxiety and other disorders related to the nervous system. Today, it remains one of the most sought-after natural remedies for those who prefer herbal solutions to conventional medications.
Preparation of valerian tea
Valerian tea is easy to prepare and can be made at home using the dried root of the plant. Here's how:
Ingredients:
1-2 teaspoons dried valerian root (approximately 3-5 grams)
1 cup hot water (250 ml)
Honey or some natural sweetener (optional)
Instructions:
Boil the water and remove from heat.
Add the dried valerian root to hot water.
Cover and let sit for 10-15 minutes to allow the active compounds to infuse.
Strain the infusion and, if desired, sweeten with honey or sweetener.
It is recommended to consume valerian tea approximately 30 minutes before going to bed if you are looking for a sedative effect that will facilitate sleep.
Benefits of valerian tea
1. Promotes relaxation and reduces stress
One of the most well-known benefits of valerian is its ability to reduce stress and promote relaxation. The compounds present in valerian root act on the central nervous system, helping to balance the levels of neurotransmitters such as gamma-aminobutyric acid (GABA), which plays a crucial role in regulating anxiety. By increasing GABA levels in the brain, valerian generates a calming effect, resulting in a reduction in symptoms of stress and nervousness.
2. Improves sleep quality
The most widely used use of valerian tea is as a remedy for insomnia. Research has shown that valerian can help people fall asleep faster and improve the quality of sleep, especially in people who suffer from mild to moderate insomnia. Unlike pharmaceutical sleeping pills, valerian does not cause excessive drowsiness upon awakening and is not habit-forming, making it a safe option for both short- and long-term treatment of insomnia.
3. Relieves symptoms of anxiety
Valerian root is considered a natural anti-anxiety drug. Several studies have shown that its compounds help reduce anxiety without the side effects commonly associated with conventional medications. Its anti-anxiety effect is not as potent as that of drugs, but it can be very effective for those who suffer from mild to moderate anxiety, or for those who prefer to avoid pharmaceuticals.
4. Supports cardiovascular health
By reducing stress and promoting relaxation, valerian may also have a positive effect on cardiovascular health. Chronic stress is associated with increased blood pressure and risk of heart disease. Consuming valerian tea regularly may help reduce these risks by promoting a calmer response to stressful situations, which can lower blood pressure and improve blood circulation.
5. Relief from headaches and migraines
Valerian has also been used as a remedy to relieve headaches and migraines, especially when these are related to stress or muscle tension. Some users report that valerian tea helps reduce the frequency and intensity of migraines, although more studies are needed to confirm this claim.
6. Improves digestion
Valerian tea also has antispasmodic properties that may be helpful in relieving stomach cramps and digestive discomfort. By soothing the smooth muscles of the digestive system, valerian may help reduce discomfort associated with irritable bowel syndrome (IBS) and other stress-related digestive disorders.
Possible Side Effects
Although valerian tea is considered safe for most people, there are certain side effects that may arise in some cases, especially if consumed in large quantities or for prolonged periods. Some of the most common adverse effects include:
Daytime sleepiness
Dizziness or lightheadedness
Headache
Upset stomach
Dry mouth
Additionally, some people may experience a paradoxical reaction, meaning that instead of feeling calm or sleepy, they may feel more anxious or restless. If this is the case, it is recommended to discontinue use of the tea and consult a doctor.
It is important to note that although valerian does not cause physical dependence, its long-term use without medical supervision is not recommended, especially if you are taking other medications for anxiety, insomnia or depression, as it may interact with them.
Precautions and Contraindications
As with any natural supplement or treatment, it is important to take into account some precautions before starting to consume valerian tea:
Pregnancy and breastfeeding: There is not enough evidence regarding the safety of valerian during pregnancy and breastfeeding, so it is recommended to avoid its use during these stages unless indicated by a doctor.
Sedative or anti-anxiety medications: Valerian may enhance the effects of sedative medications, such as barbiturates and benzodiazepines, which could increase the risk of side effects such as excessive drowsiness.
Surgeries: Due to its sedative effects, it is advisable to stop taking valerian at least two weeks before undergoing surgery to avoid interactions with anesthetics.
People with liver disorders: Although rare, long-term use of valerian has been associated with liver damage in some cases. People with liver disease should consult their doctor before consuming this herb.
Scientific Studies and Scientific Support
Several studies have explored the effects of valerian on insomnia and anxiety. A study published in the journal Sleep Medicine concluded that valerian can improve sleep latency (the time it takes to fall asleep) and increase the quality of rest in people with mild insomnia. Another study, published in Phytomedicine, highlighted valerian's ability to reduce anxiety in patients undergoing stress tests.
Although the results are promising, it is important to note that not all studies have shown significant benefits and some experts suggest that the effectiveness of valerian may depend on individual factors, such as stress level and personal response to the active compounds in the valerian plant.