How much Valerian should I take daily?
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Recommended Daily Dosage of Valerian
Valerian Dosage for Insomnia
Valerian (Valeriana officinalis) is commonly used as a herbal remedy for insomnia. A study involving older women with insomnia tested the effects of a nightly dose of 300 mg of concentrated valerian extract taken 30 minutes before bedtime over a period of two weeks. The results indicated that this dosage did not significantly improve sleep latency, wake after sleep onset (WASO), sleep efficiency, or self-rated sleep quality compared to a placebo. Therefore, while 300 mg is a commonly tested dose, its effectiveness for insomnia remains inconclusive.
Valerian Dosage for Hot Flashes
In a study focusing on postmenopausal women experiencing hot flashes, participants were given 530 mg of valerian twice daily for two months. This dosage significantly reduced the severity and frequency of hot flashes compared to a placebo group. Thus, for managing hot flashes, a daily intake of 1060 mg (530 mg twice daily) appears to be effective.
Valerian Dosage and Drug Metabolism
Another study assessed the impact of valerian on the activity of drug-metabolizing enzymes CYP2D6 and CYP3A4. Healthy volunteers took two 500 mg valerian tablets (totaling 1000 mg) nightly for 14 days. The study found minimal effects on CYP3A4 activity and no significant effect on CYP2D6 activity, suggesting that this dosage is unlikely to interfere significantly with the metabolism of medications processed by these enzymes.
Conclusion
The appropriate daily dosage of valerian can vary depending on the condition being treated. For insomnia, a nightly dose of 300 mg has been tested but showed no significant benefits. For reducing the severity and frequency of hot flashes, a daily intake of 1060 mg (530 mg twice daily) has been found effective. Additionally, a dosage of 1000 mg nightly for 14 days showed minimal impact on drug metabolism, indicating it is generally safe in terms of enzyme interaction. Always consult with a healthcare provider before starting any new supplement regimen.
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Most relevant research papers on this topic
A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia.
The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial
MULTIPLE NIGHT-TIME DOSES OF VALERIAN (Valeriana officinalis) HAD MINIMAL EFFECTS ON CYP3A4 ACTIVITY AND NO EFFECT ON CYP2D6 ACTIVITY IN HEALTHY VOLUNTEERS
Effects of Valeriana officinalis (Valerian) on tension-type headache: A randomized, placebo-controlled, double-blind clinical trial
Effects of valerian on subjective sedation, field sobriety testing and driving simulator performance.
Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school children.
Kava and Valerian in the treatment of stress‐induced insomnia
Assessing subjective and psychomotor effects of the herbal medication valerian in healthy volunteers
Valerian for sleep: a systematic review and meta-analysis.
Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man
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