Valerian root has been used for centuries as a natural remedy to promote relaxation, improve sleep, and ease anxiety. While it’s generally considered safe, many people wonder: Can you take too much valerian root?
Though it’s unlikely to cause a fatal overdose, excessive consumption may lead to unwanted side effects such as dizziness, drowsiness, or digestive issues. In this article, we will:
- Explore the potential risks of valerian root overuse
- Provide practical tips on how to safely incorporate it into your wellness routine.
Let’s get started!
Valerian Root and Its Potential Risks
Exploring if Overusing Valerian Root Can Have Detrimental Side Effects
First, let’s examine what valerian root is/used for, and then we can determine if overdosing on the plant is possible.
The perennial plant is native to Europe and Asia, and it is known for its small pinkish-white flowers. Valerian root use dates back to as early as the second century. Today, the ancient herb is available as a dietary supplement, essential oil, teas, tinctures, and more!
The most common use of the ancient plant is, arguably, to help with poor sleep. It is believed to be a safe, gentle way to improve quality, and quantity of sleep. With valerian root, it is often recommended to add the herb into your routine for a couple of weeks before you really start to see a noticeable result.
Unlike melatonin which works right away, valerian root works more gradually to provide sleep improvement. It is a great choice if you are looking for a long-term solution for better sleep overall.
Further research is still needed on valerian root and its effects. Current findings suggest that valerian root primarily functions as a natural sleep aid by interacting with the brain’s GABA (gamma-aminobutyric acid) system. This system plays a key role in promoting relaxation and reducing nervous system activity. By calming excessive brain activity, valerian helps alleviate stress and anxiety, two common factors that contribute to trouble falling or staying asleep.
But, what are the real risks? Research suggests that it is generally safe for short-term use in adults, though (again) more research is needed. While there are no known fatal overdoses from valerian root, taking excessive amounts can lead to unpleasant side effects, including:
- Dizziness
- Nausea
- Dullness
- Confusion
- Stomach aches
Although there’s no universally agreed-upon toxic dose, studies suggest that doses over 900 mg per day could increase the likelihood of side effects. However, individual tolerance varies, and some may experience side effects at lower amounts.
Valerian root is usually well-tolerated, which is what makes it appealing to many people who struggle with sleep. Long term use of valerian root may cause a dependence and thus withdrawal symptoms upon discontinuation.
Studies with intentional valerian overdose saw effects like tremors and elevated liver enzymes, but non life-threatening effects overall.
In short: can you overdose on valerian root? The answer is no! This plant is typically safe and gentle, and a great solution to aiding in insomnia and other forms of poor sleep. In the next section, we will discuss ways to incorporate valerian root into your daily routine!
Safely Using Valerian Root
Ways to Incorporate Valerian into Your Wellness Routine
There are a number of ways to start safely using valerian root in your everyday routine for maximum quality sleep, including:
- Valerian root tea: A soothing way to unwind, valerian tea is made from dried valerian root steeped in hot water. Drink 30–60 minutes before bed to promote relaxation. If you’re not a fan of the earthy taste, try mixing with other calming herbs like chamomile or lavender!
- Supplements: Available in capsules or tablets, valerian root supplements provide a convenient and controlled dosage. There are numerous supplements you can take, but a great choice for falling and staying asleep, as well as boosting metabolism to burn fat while you sleep is Dr. Emil’s EZ Doze Plus. This natural sleep aid supplement is designed to promote relaxation and restful sleep, while featuring the safe herb, valerian root.
- Aromatherapy: Try using valerian essential oil that can be used in diffusers or pillow sprays for relaxation. You can also mix with other calming scents like lavender or cedarwood for added benefits. This is an easy way to reap the calming benefits of valerian root.
- Tincture: Concentrated liquid extracts allow for easy absorption and dosage control. Typically, this is taken by adding a few drops to water or tea, but you can also add it straight to the tongue if you’d like! To safely add this to your wellness routine, start with a small amount (about ½-1 teaspoon) and adjust based on tolerance.
It is important to have a good nighttime routine overall, and valerian root can help! Improving your overall health starts with your sleep. Combine valerian root with a relaxing routine, like taking a warm bath with Epsom salts and essential oils, or trying gentle yoga or meditation before bed. Doing any of the above mixed with some relaxing time to yourself, can really make all the difference when it comes to quality of sleep.
A Quick Recap
Conclusions + Some Last Safety Practices
Valerian root, though more research can be done, is overall thought to be a safe plant to incorporate into your wellness routine for better quality sleep. Currently, there are no cases of overdosing on valerian, making it a safe option to consider.
To maximize valerian root’s benefits while avoiding negative effects, follow safe practices like sticking to the recommended dosages, listening to your body, and avoiding mixing it with other sedatives. This will ensure the safest use of valerian.
Incorporate valerian root into your routine through teas, supplements, oils, and more. Get ready for better sleep!
