Valerian Tea – Nutritional Value, Health Benefits, Side Effects

Valerian  Tea (Valeriana officinalis, Caprifoliaceae) is a perennial flowering plant native to Europe and Asia.[rx] In the summer when the mature plant may have a height of 1.5 metres (5 ft), it bears sweetly scented pink or white flowers that attract many fly species, especially hoverflies of the genus Eristalis.[rx] It is consumed as food by the larvae of some Lepidoptera (butterfly and moth) species, including the grey pug.

Crude extract of Valerian root may have sedative and anxiolytic effects, and is commonly sold in dietary supplement capsules to promote sleep.[rx]

There are many excellent health benefits of valerian root tea, including regulating sleep, reducing anxiety, eliminating headaches, soothing heart palpitations, easing digestion, stimulating the mind, and treating menstrual cramps.

OTHER NAME

All-Heal, Amantilla, Baldrian, Baldrianwurzel, Belgium Valerian, Common Valerian, Fragrant Valerian, Garden Heliotrope, Garden Valerian, Grande Valériane, Guérit Tout, Herbe à la Femme Meurtrie, Herbe aux Chats, Herbe aux Coupures, Herbe de Notre-Dame, Herbe de Saint-Georges, Herbe du Loup, Indian Valerian, Mexican Valerian, Pacific Valerian, Rhizome de Valériane, Tagar, Tagar-Ganthoda, Tagara, Valeriana, Valeriana angustifolia, Valeriana edulis, Valeriana fauriei, Valeriana jatamansii, Valeriana officinalis, Valeriana Pseudofficinalis, Valeriana Rhizome, Valeriana sitchensis, Valeriana wallichii, Valerianae Radix, Valeriane, Valériane, Valériane à Petites Feuilles, Valériane Africaine, Valériane Celtique, Valériane Commune, Valériane de Belgique, Valériane des Collines, Valériane Dioïque, Valériane du Jardin, Valériane Indienne, Valériane Mexicaine, Valériane Officinale, Valériane Sauvage.

What is Valerian Root Tea?

Valerian root tea is made from the Valerian plant, taxonomically known as Valeriana officianalis. It is a flowering plant that has been used for traditional medical applications for thousands of years. More specifically, the root of this plant is often dried and used in these remedies due to the high concentration of valerenic acid, flavanones, alkaloids, and sesquiterpenes. These powerful active ingredients have a number of anxiolytic, sedative, and anti-spasmodic properties that make this herbal tea so widely used around the world. [rx]

Valerian Root Tea Benefits

Drinking valerian root tea helps if you suffer from hyperactivity, insomnia, upset stomach, cognitive slowness, menstrual cramps, heart murmurs, migraines and headaches, anxiety, stress, and depression.

  • Sleep Aid – As a sedative substance, this tea is good for people suffering from sleep disorders such as insomnia, or constantly interrupted sleep patterns. This tea should not be combined with other sleeping pills under any circumstances, but when taken independently, it can provide restful sleep and a refreshed feeling in the morning. [rx]
  • Anxiety and Depression – One of the most popular uses of valerian root tea is for reducing anxiety and stress. It has natural soothing and sedative qualities, due to some of the volatile acids and oils in the root, helping people calm down and focus, rather than feeling overwhelmed. It can also provide mental clarity and eliminate feelings of depression. [rx] Valerian root tea has been used for centuries to treat insomnia and anxiety. Photo Credit: Shutterstock
  • Hyperactivity – ADHD numbers are increasing at unprecedented rates, and hyperactivity is a major problem in educational and public contexts. Valerian root tea can help calm those hyperactive symptoms and allow users to concentrate and focus on a clear head, while also reducing stress hormones and strain on the body. [rrx]
  • Indigestion – If you are suffering from an upset stomach, constipation, bloating, cramping, nausea or indigestion, the antioxidants in valerian root tea can stimulate positive muscle function and reduce spasms in the gut. This will result in normal bowel movements and a reduction in discomfort. [rx]
  • Headaches and Migraines – One of the best ways to eliminate a headache or a migraine is with a cup of delicious valerian tea. The natural anti-inflammatory properties of this tea can soothe inflammation in the capillaries and lower blood pressure, helping relieve the pain and tension of most headaches. [rx]
  • Menstrual Cramps – Women know that menstrual cramps can be extremely painful, but a cup of valerian root tea has anti-spasmodic and sedative qualities, meaning that it can easily eliminate those symptoms and provide relief during menstruation. It can also soothe the mood and rebalance hormones that may be causing irritability or anxiety during your period. [rx]
  • Mental Boost – Many people take valerian supplements as brain boosters, but a cup of this beneficial tea can have many of the same effects. Research has shown that valerian root tea can increase focus, memory, retention, and neural activity!  [rx]

Possibly Effective for

  • Insomnia – Although not all research agrees, most research shows that taking valerian seems to improve sleep quality. Continuous use for several days and up to 4 weeks may be needed before an effect is noticeable. Valerian can also help improve sleep when combined with other herbs, including hops, passionflower, and lemon balm.
  • Anxiety. It is unclear if valerian is beneficial for reducing anxiety.
  • Menstrual cramps (dysmenorrhea). Early research shows that taking 255 mg of valerian three times daily for two menstrual cycles reduces pain and the need for other pain relievers during menstruation.
  • Symptoms of the menopause. Early research shows that taking 675-1060 mg of valerian root daily for 8 weeks might reduce hot flashes in postmenopausal women.
  • Premenstrual syndrome (PMS). Early research shows that taking valerian root extract seems to reduce the emotional, behavioral, and physical symptoms associated with PMS when started on the 21st day of the menstrual cycle and continued for 7 days.
  • Anxiety before surgery. Taking valerian seems to work as well as taking the drug midazolam for reducing anxiety in adults getting their wisdom teeth pulled. But higher-quality research is needed to confirm.
  • A disorder that causes leg discomfort and an irresistible urge to move the legs (restless legs syndrome or RLS). Early research shows that valerian does not improve symptoms in people with this condition.
  • Stress. Early research suggests that valerian may reduce the stress response when doing a stressful mental task or a verbal presentation.
  • Tension headache. Early research shows that taking valerian root extract can make tension headaches less severe and reduce disability from these headaches.
  • Attention-deficit hyperactivity disorder (ADHD).
  • Chronic fatigue syndrome (CFS).
  • Convulsions.
  • Depression.
  • Epilepsy.
  • Mild tremors.
  • Muscle and joint pain.
  • Stomach upset.
  • Other conditions.

More evidence is needed to rate the effectiveness of valerian for these uses.

How to Make Valerian Root Tea?

If you want to make valerian root tea at home, the recipe only requires warm water, valerian root (dried or fresh), and a natural sweetener to counter the bitterness. Herbal teas are typically best when prepared with fresh ingredients, but the majority of valerian root is sold in dried or powdered form.

If you do have fresh valerian in your garden and wish to dry it for future use in valerian root tea, simply harvest the main rhizome or the rootlets beneath the plant. Wash the root thoroughly and then allow it to dry in the open air.

You can also quickly dry it at temperatures below 100 degrees, so you don’t compromise the phytonutrients in the root. Once the root is completely dried, you can chop it into small segments, or pulverize the root into powder. Both can be used to brew this tea, or you can use freshly cut roots, without waiting for them to dry. Take a look at the recipe below.

Valerian Tea Recipe for Better Sleep

This pungent-smelling tea is your answer to better sleep
  • Course: Beverage
  • Cuisine: Mediterranean
  • Keywords: valerian root, valerian root tea
  • Appliance: Stove
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Servings: 2 servings

Ingredients

  • 2 tsp of valerian root (fresh, dry, or powdered)
  • 2 cups of water (filtered)
  • 1 tsp of honey or sugar (optional)

Instructions

  • To make valerian root tea, heat the water to a simmer, but do not boil it; excess heat can neutralize many of the beneficial phytonutrients in the root. The water should be warm, not hot.
  • Add the valerian root to the water and cover the pot.
  • Allow the root to steep for at least 10 minutes; you can wait for as long as 30 minutes to ensure that all the nutrients are released into the water.
  • Strain the mixture and add honey or sugar, as valerian root tea can be quite bitter, particularly after steeping the root for a long time.
  •  Enjoy your perfectly brewed cup of tea!

ADULTS BY MOUTH

For insomnia

  • 400-900 mg valerian extract before bedtime for as long as 6 weeks, or
  • 120 mg of valerian extract, with 80 mg of lemon balm extract before bedtime for up to 30 days, or
  • 374-500 mg of valerian extract plus 83.8-120 mg of hops extract before bedtime for 2-4 weeks, or
  • 300 mg of valerian extract, 80 mg of passionflower extract, and 30 mg of hops extract before bedtime for up to two weeks.

Steps to Make Valerian Tea

Once you’ve chosen a type of valerian tea that works for you, here’s how to brew the best possible cup.

  • Step 1: Measure the desired portion of tea. If you’re using a preportioned tea bag, you’ll probably want to follow the instructions on the label and use one teabag for each serving. But keep in mind that the amount of valerian in herbal blends varies. If you’re using loose valerian or a loose herbal blend, measure out the desired portion. You can follow the package instructions as a guide, but remember that, depending on your goal, the dose matters. An effective dose of valerian tea includes 2 to 3 grams of dried root, according to a review of studies for treating insomnia published in American Family Physician. (rx)
  • Step 2: Boil water and pour it for the infusion. But don’t pour the water while it’s still boiling, since that level of heat may actually degrade the active components in valerian tea. Instead, wait a few seconds after the water stops boiling before pouring it. If you’re using an individual serving tea bag, pour the water into a mug containing the bag. If you’re using loose valerian tea, you can use your own infuser or tea bag in a mug, or use a special pot designed for brewing loose tea.
  • Step 3: Let the tea steep. Cover the mug or pot and let the tea steep for the recommended amount of time per the package instructions, or according to your taste or preferences. According to the American Academy of Family Physicians, an effective dose of valerian is steeped between 10 and 15 minutes. (2)
  • Step 4: Drink the tea at the right time. For maximum potency, valerian tea should be freshly brewed right before you drink it. The longer it sits, already brewed, on the counter or in the fridge, the less effective it may be.

For treating insomnia, valerian tea should be consumed 30 minutes to 2 hours before your bedtime, according to the American Academy of Family Physicians. (2) The timing that works best for you within that range may depend on how your body metabolizes the active components in valerian tea. Try brewing and drinking valerian tea earlier or closer to your bedtime depending on whether you get drowsy too soon before your bedtime or struggle with insomnia once you get into bed.

Side Effects of Valerian Root Tea

First and foremost, before adding valerian root tea to your health regimen, be sure that you are not allergic to valerian root. Due to the powerful compounds found in valerian root tea, a number of side effects are possible, some of which can be serious.

Valerian may cause headaches, stomach upset, mental dullness, excitability, uneasiness, heart disturbances, and even insomnia in some people. A few people feel sluggish in the morning after taking valerian, especially at higher doses. Some people experience dry mouths or vivid dreams. It’s best not to drive or operate dangerous machinery after taking valerian. The long-term safety of valerian is unknown. It might cause withdrawal symptoms when discontinued after long-term use. To avoid possible side effects when discontinuing valerian after long-term use, it’s best to reduce the dose slowly over a week or two before stopping completely.

Those side effects can be very rapid and include shortness of breath, as well as swelling of the throat, lips, face, and tongue. However, there are other side effects that are less predictable, but if you experience them, discontinue or reduce your use of this herbal tea.

  • Headaches – Some people experience headaches or migraines when they drink too much valerian tea. You can cut down the strength of the tea by brewing it in more water or use a less powerful herbal tea.
  • Cognitive Effects – Experiencing confusion, difficulty focusing, strange dreams or anxious states is not unheard of, although valerian root is often used to treat these types of symptoms, due to its ability to improve cognitive functioning and relieve stress.
  • Gastrointestinal Problems – The active ingredients in valerian root tea can occasionally cause stomach upset, indigestion, nausea, vomiting or constipation, usually when consumed in excess.
  • Pregnancy – Although formal research hasn’t been done regarding the use of this tea during pregnancy, it is not recommended, particularly in the first trimester and while breastfeeding.
  • Drug Interactions – There are many medications that should not be combined with valerian root tea, specifically those for anxiety, asthma, high blood pressure, headaches, and seizures. Before adding this herbal tea to your daily or weekly health practices, speak to your doctor about any potential interactions with medicines you may be prescribed. [rx]

From Where To Buy

Buddha Teas Organic Valerian Root Tea - OU Kosher, USDA Organic, CCOF Organic, 18 Bleach-Free Tea Bags
1,085 Reviews
Buddha Teas Organic Valerian Root Tea - OU Kosher, USDA Organic, CCOF Organic, 18 Bleach-Free Tea Bags
  • Ingredients: Organic Valerian Root
  • Steeping Instructions - This tea best extracts in water with temperatures of 205°-212° F. Allow the tea to steep for 3-6 minutes for a full, flavorful cup.
  • High quality, fresh herbs and tea leaves are important for experiencing the true taste of tea. Buddha Teas crafts all teas from fresh, organic or wild harvested plants that have been gathered and packaged with conscious care.
  • The tea bags used are made from the cellulose fibers of the abaca plant and are 100% bleach-free.
  • Buddha Teas’ “Tea for Trees” campaign creates a sustainable model that restores one of our most precious resources while offsetting the paper used in our products. We’ve partnered with the National Forest Foundation to support their campaign to plant 50 million trees in our National Forests.

References

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