Evidence supporting the use of: Valerian root
For the health condition: Tension

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Valerian root (Valeriana officinalis) has a long history of use in traditional medicine as a remedy for anxiety, nervousness, and tension. In modern times, it has been studied primarily for its sedative and anxiolytic (anxiety-reducing) effects. The root contains several active compounds, including valerenic acids and iridoids, which are believed to interact with gamma-aminobutyric acid (GABA) receptors in the brain, potentially promoting relaxation and reducing nervous tension.

A number of small clinical trials and systematic reviews have investigated valerian’s efficacy for stress, tension, and related symptoms, such as insomnia and mild anxiety. Some studies report mild benefits in reducing subjective feelings of tension and improving sleep quality, which may indirectly reduce daytime tension. However, the evidence is inconsistent, with several trials showing no significant difference compared to placebo. The methodological quality of many studies is also limited due to small sample sizes, variability in valerian preparations, and short study durations.

Overall, while valerian root is traditionally used for relieving tension and there is some scientific support for its calming effects, the quality and consistency of the evidence are modest. Major health authorities typically regard valerian as possibly effective for mild tension and sleep disturbances but recognize that more rigorous research is needed. Side effects are generally mild, but caution is advised, especially when combined with other sedatives.

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