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La valériane

Ingredient information: Valerian

Written by the Phytocea team Reviewed by Phytocea Scientific Advisory Board Editorial credit: Dr. Arnaud BERNARD
• • 2 min
Summarize with AI:

What is valerian?

Valerian, or common valerian ( Valeriana officinalis ) is a herbaceous plant whose roots are traditionally used in Europe as herbal medicine.

The part of the plant used is the underground part, the rhizome.

It is used as a mild sleep aid and helps to relieve mild sleep disorders.

What are the properties of Valerian?

Valerian is used for its calming properties. It is particularly suitable for treating sleep disorders , nervousness , anxiety , or even palpitations .

It also has relaxing properties.

Although many compounds in valerian have been identified, those responsible for its properties are not clearly understood. It appears that a synergistic effect between the different constituents may be responsible for valerian's overall effect.

The effects of valerian have been tested through various clinical studies of varying quality.

Meta-analyses have shown that valerian improves sleep quality without producing the side effects of sleeping pills.

Valerian is useful for managing temporary ailments and should not be used long-term. If the symptoms persist, it is necessary to consult a doctor to find a suitable solution.

What are the side effects and precautions to take when consuming valerian?

It is recommended not to consume valerian in case of liver disorders.

Excessive consumption of valerian can induce decreased alertness.

Rare side effects may occur: headaches, digestive problems.

Are there any drug interactions?

Taking valerian is not recommended when taking anticoagulants.

Valerian may increase drowsiness associated with medications such as sleeping pills, antidepressants, antiepileptics, tranquilizers, or sedatives. In these cases, medical advice is strongly recommended.

Consumption is contraindicated in pregnant or breastfeeding women.

What are the health claims of valerian?

There are no health claims validated by the EFSA for valerian.

On the other hand, the EMA, WHO, NIH, Commission E and ESCOP recognize the scientifically established use of valerian for sleep disorders.

And what about Phytocea?

At Phytocea , we have chosen to incorporate valerian into our ReLax. ReLax is a nutraceutical food supplement made up of a combination of plants and magnesium designed to help relieve stress and temporary sleep disturbances in adults.

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What science says

  1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026.
  2. Houghton PJ. The scientific basis for the reputed activity of Valerian. J Pharm Pharmacol. 1999 May;51(5):505-12. doi:10.1211/0022357991772772.
  3. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010 Jun;11(6):505-11. doi: 10.1016/j.sleep.2009.12.009
  4. Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause. 2011 Sep;18(9):951-5. doi:10.1097/gme.0b013e31820e9acf.
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FAQ

La valériane peut être consommée sous forme de capsules, d'infusions ou de teintures. Il est recommandé de commencer par une faible dose avant de l'augmenter, en l'intégrant à votre routine du soir pour favoriser un meilleur endormissement.

L'utilisation de la valériane chez les enfants n'est pas bien établie et il est conseillé de consulter un médecin avant de l'administrer. Les effets sur les enfants peuvent différer de ceux observés chez les adultes.

Il est possible de combiner la valériane avec d'autres plantes sédatives comme la passiflore ou la camomille, mais il est important de consulter un professionnel de santé pour éviter des interactions et assurer une utilisation sécuritaire.

Les signes de surconsommation de valériane peuvent inclure une somnolence excessive, des maux de tête, ou des troubles digestifs. Si vous ressentez ces effets, il est conseillé de réduire la dose ou de consulter un médecin.

Bien que la valériane soit principalement reconnue pour ses effets sur le sommeil, certaines personnes trouvent qu'elle aide également à réduire l'anxiété. Cependant, il est recommandé de consulter un professionnel de santé pour un avis approprié.

Vous pouvez trouver des produits contenant de la valériane dans les pharmacies, les magasins de produits naturels, ou en ligne sur des sites spécialisés, comme celui de Phytocea, qui propose des compléments alimentaires à base de valériane.

Les effets de la valériane peuvent varier d'une personne à l'autre, mais beaucoup de gens commencent à ressentir des effets bénéfiques après quelques jours d'utilisation régulière. Il est conseillé de l'utiliser sur une période de temps suffisante pour évaluer son efficacité.