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Dr. Bowe Knows, 1001 Virginia Avenue #302, Atlanta, GA (2025)

11/01/2018

A member of the Verbenaceae family,1 vervain (Verbena officinalis) is an herb known for its multiple uses, potential capabilities and variety of names, such as:2

Common or European vervain

Enchanter's plant

Herb of grace

Herb of the cross

Ma bian cao

Pigeonweed

Simpler's joy

Verbena

Vervain was first brought from Europe to North America, but it's also abundant in North Africa, China and Japan.3 It's a perennial plant that can reach 1 to 3 feet, and has oblong-shaped leaves and thin, stiff stems.4 The plant produces pink, purple, white or blue flowers that appear during summer.5

Other vervain plant varieties like blue vervain (Verbena hastata), white vervain (Verbena urticifolia), hoary vervain (Verbena stricta)6 or MacDougal verbena (Verbena macdougalii) can be used for herbal remedies, too.7

Many powerful civilizations considered vervain a sacred plant. In fact, Egyptian legend tells us that the vervain plant sprung out when the goddess Isis shed tears to mourn the death of another god, Osiris. Vervain was called "herba sacra" by the Romans, and "hierobotane" or "holy plant" by the Greeks, with these groups both using vervain to brush temple altars. This practice may be a reason why Verbena, vervain's generic name, means "leafy branch."8

Lastly, vervain is connected to a very important chapter in Christian faith. The herb was said to have stopped the bleeding of Jesus' wounds when he was crucified.9 This is probably why vervain is also called the "herb-of-the-cross."10

Vervain may seem visually appealing, but there's definitely more to it than meets the eye. Continue reading to learn more about vervain's positive impacts on your health and the various uses this plant is known for.

Health Benefits of Vervain
There are many health benefits that have been associated with vervain, mainly because it exhibits the following properties:11,12,13,14

Analgesic — This herb helps alleviate headaches, migraines and abdominal cramps linked to menstruation.

Anti-inflammatory — Complementing the plant's analgesic properties, vervain may help reduce swelling and inflammation.15

Anti-spasmodic — Vervain may assist in healing muscle spasms.

Astringent — Tannins in vervain may help ease skin infections,16,17 as well as bleeding gums, halitosis, mouth ulcers and tonsillitis.

Diuretic — Vervain may help with diarrhea relief, and may encourage release of urine and water from the body.

Antiparasitic — Vervain can help kill, expel and prevent growth of intestinal worms and other parasites.18

Other benefits you can get from vervain include:19

Alleviating women's common health concerns — Apart from easing menstrual cramps, vervain aids in encouraging production of breastmilk20 and stimulating uterine contractions.21

Enhancing mood — A cup of vervain tea can ease anxiety and stress by soothing nerves and inducing calmness and relaxation.22,23

Addressing flatulence24

Boosting oral health25

Vervin may help with stimulating appetite and helping with digestion (when used as a liver tonic)

Restoring parasympathetic nervous system health

Healing sprains

Common Uses of Vervain
Vervain leaves and flowers are often collected during mid- to late summer when the plant is in full bloom.26 These can be incorporated into an infusion, tincture, poultice or ointment, which can then be used to help address these conditions:27

Colds

Fevers

Asthma

Scrofula (a form of tuberculosis28

Chest congestion29

Chronic bronchitis

Colic

Mouth ulcers

Nervous tension

Irritability

Insomnia

Jaundice

Lethargy

Depression

Anxiety

Traditionally, vervain was used to treat snake bites, nervous disorders, headaches, pain in certain parts of the reproductive system and throat tumors. Mother Earth Living notes that the Chinese utilized vervain as an experimental treatment to potentially combat malaria, blood flukes, coughs and inflammation.30

Vervain may help heal bruises, insect bites, eczema and other skin disorders when used as a poultice or ointment. Some people also believed that chewing the plant's roots helped strengthen teeth and gums. It also has aphrodisiac properties to help stimulate sexual arousal.31

How to Grow Vervain
You may find vervain growing along the edges of roads and in meadows. Planting good vervain requires well-drained soil and full sun.32 Although this plant may also grow under partial sun,33 there's a higher risk for powdery mildew disease and fungi and insect attacks.34

You can start growing vervain through transplants or seeds.35 SF Gate provides step-by-step procedures if you're interested in growing vervain:36

Growing Vervain From Seeds or Cuttings

Items needed:

Sand
Germinating mix
Tiller
Garden hose with nozzle
Rooting medium containing sand and perlite
Seedling tray
Pruning shears
Instructions:

• Seed Propagation

Get some site-appropriate vervain seeds from your local garden or nursery. Refrain from buying seeds from out-of-area or online retailers, since these may not be suitable to conditions at your current location.
Choose a planting area that's in full sun or appropriate for your specific vervain specie. Check the seed supplier's instructions if available, or consult an expert at your local nursery about the appropriate site for your chosen seeds.
Combine two parts germinating mix with one part sand. Make enough mixture to cover your planting bed for up to 3 inches deep.
Till the existing soil, working the germinating material and sand mix with it. Soak your plant bed with water.
Ensure first that temperatures will fall between 60 and 80 degrees Fahrenheit for the few weeks after planting. Once you're sure, plant the seeds at the particular spacing and depth for your vervain variety, as instructed by your supplier.
After seeding, lightly water your plant bed. This area should be well-watered until vervain seedlings appear.
• Cutting Propagation

Take a seedling tray and fill it with rooting medium, ideally a combination of sand and perlite.
During the early spring, carefully cut 4-inch-long strips from stems of established vervain plants by using pruning shears. Remove leaves that are closest to the cut end, and push the end of each stem into your rooting medium.
Soak the seedling tray in water, and place it in an area with full sun. Water for the next few weeks until you notice that the roots have been well-established.
Once the cuttings have taken root, transfer them onto a planting bed that's already been prepared for seed propagation.
Water the seedlings to maintain soil moisture.
Vervain requires application of additional fertilizer for around a month.37 Do not forget to deadhead, or discard seed heads you may find, as it's a way to ensure that plants remain where they are.38 According to the book "Secrets of Bach Flower Remedies," vervain is best harvested young, typically when it blooms during the middle to late portions of summer.39 Afterward, they should be air-dried and kept in airtight containers.40

How to Make Vervain Tea
A good way to reap some of vervain's health benefits is by making vervain tea. The tea-making process is similar to that of making an infusion:41

Vervain Tea Infusion Recipe

Ingredients:

1 to 3 teaspoons of dried vervain or 1 to 3 tablespoons of freshly crushed herb per cup of boiling water
Procedure:

Steep the herbs in boiling water for 20 to 30 minutes.
Once the drink is finished and poured into a mug, make sure to sip the drink slowly.
Before drinking vervain tea, or any form of vervain, be cautious as it can trigger allergic reactions and side effects.42 If taken in excess, vervain can cause vomiting.43 The book, "The Complete Guide to Herbal Medicines," explains that large doses of vervain may cause problems in your central nervous system and trigger stupor and seizures. Avoid taking vervain if you're using blood thinners like Coumadin, since it can prompt side effects or change the medicine's effect.44

Pregnant women must avoid vervain because it can stimulate uterine contractions. Nursing and pregnant women, and children under 2 years old must avoid this herb as much as possible, while older children must use the correct dosage, which must be based on their weight.

People over 65 years old who want to take vervain must begin with a low dose, and only increase it when necessary.45 Ideally, talk to your doctor regarding the correct amounts of vervain you should be taking, and to see if this herb might be helpful for your condition. http://mvnt.us/m841202

10/31/2018

Vanilla beans (Vanilla planifolia1) are long thin pods from a variety of orchid that’s grown in a commercial scale in Madagascar, India, Indonesia, Puerto Rico and the West Indies.2,3 When opened, the pods are waxy and dark, filled with little brown specks and emit a sweet fragrance.4,5

There are three types of vanilla beans: Bourbon-Madagascar, Mexican and Tahitian. Bourbon-Madagascar vanilla is a thin pod with a rich and sweet flavor, the sweetest of the three.

Mexican vanilla tastes smooth and rich, while Tahitian vanilla has the thickest and darkest-colored pod that’s aromatic but not as flavorful as the two.6 Vanilla beans have no flavor or aroma when they are first planted. Once vanilla pods are handpicked from the plant, they are dipped immediately in boiling water to stop growth, heated under the sun and wrapped to sweat at night for up to 20 days.

To develop that distinct vanilla scent and taste, pods are air-dried and fermented for four to six months, producing the vanilla beans most of us are familiar with.

The beans can be sold as they are, or made into paste or powder. Vanilla bean paste is produced by scraping out the vanilla pod and infusing the insides into a thick and sweet syrup made with sugar, water and thickener.7,8 Meanwhile, vanilla bean powder is made from dried and powdered vanilla beans, but without added sugar or alcohol.9

Health Benefits of Vanilla Beans
Most people appreciate vanilla beans only for their pleasing aroma and sweet taste, but these beans actually have health benefits. Research has linked vanillin, vanilla’s chief chemical component, to:10,11

• Lowering the body’s cholesterol levels, which is essential for people with a high risk for heart attack and stroke

• Helping alleviate arthritis, gout and other inflammatory conditions

Vanilla beans have antioxidants that help prevent cell and tissue breakdown, stimulate the body’s natural regrowth and eliminate free radicals. The antioxidants also shield the immune system, decrease body stress and encourage faster recovery from injuries or illnesses.12

Small traces of calcium, manganese, magnesium, potassium, iron and zinc are found in vanilla beans. In particular, potassium is a vital component of cell and body fluids, helping regulate heart rate and blood pressure levels.13

Plus, the B vitamins thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6) in vanilla beans assist with enzyme synthesis, enhance nervous system function and regulate body metabolism. Vanilla beans could also be a weight loss aid by decreasing appetite and increasing your metabolism’s efficiency.14

Common Uses of Vanilla Beans
Vanilla beans have culinary uses, especially when it comes to making sweet foods15 or flavoring drinks.16 Sometimes, vanilla beans are used for cosmetic purposes, with the extract being added to hygiene and beauty products.

A combination of vanilla essential oil and carrier oil could strengthen hair and induce blood flow to the scalp, encouraging growth and production of healthier hair.17 Vanilla beans possess medicinal capabilities too. Vanilla beans’ analgesic properties assist in relieving coughs, colds, sore throats and respiratory infections, while their antibacterial properties help remove underlying body infection/s.

If you want to inhibit vomiting, diarrhea, cramps and upset stomachs and lessen gut inflammation, drinking vanilla-infused herbal tea may be helpful. In addition, a mixture of vanilla extract and warm water delivers an anesthetic effect to the throat when gargled, since it coats the said area.18

Vanilla also helps eliminate acne-causing infection/s, speeding up the skin’s healing process and decreasing scar appearance. Topical vanilla treatments also help heal burns, cuts and wounds. However, these may cause skin damage, so talk to your physician first or take an allergen test prior to using.19

How to Grow Vanilla Beans
If you’re interested in growing vanilla beans at home, you will need the following:20,21

• Tree or pole support

• Neutral soil with a pH level of 6.6 to 7.5 (you can purchase a proper soil mix specific to orchids)

• Well-draining and humus-rich growing medium

• A growing area with high humidity, where nighttime temperatures don’t drop below 55 degrees Fahrenheit

• Bright light and filtered shade

Once planted, ensure that the soil is evenly moist, but do not overwater. In the spring and summer, lightly fertilize the plant with an orchid fertilizer every two weeks. Store the plant in your greenhouse or indoors with other houseplants.22 Plants don’t produce vanilla beans until after three years. During mid-spring to late summer, the matured vine bears trumpet-shaped white, yellow or green flowers that are about 5 inches across.

When the flowers bloom, they only stay open for one day, and must be pollinated immediately by the Mellipona bee or long-beaked hummingbird 12 hours after opening.23,24

After successful pollination, 6- to 10-inch-long vanilla pods will grow nine months later. These are typically harvested when they are 5 to 8 inches long and have a light-yellow color. The pods are briefly blanched in boiling water, and are “sweated” and dried under the sun for two to three weeks until they turn into thin, shriveled and dark-brown beans.25

Vanilla Bean Recipes to Try
Search “vanilla bean recipe” online and you’ll see recipes by the dozen, whether for vanilla bean cheesecakes, cupcakes, cookies or biscuits.26 However, picking a delicious and healthy recipe is tricky, since many of these are sugar-loaded. This sugar-free vanilla bean ice cream recipe solves this predicament and is guaranteed to tickle everyone’s taste buds:27

Sugar-Free Vanilla Bean Ice Cream (Low-Carb and Egg-Free)

Ingredients

• 1/2 cup raw, grass-fed milk

• 1/2 cup unsweetened vanilla almond milk

• 1/2 vanilla bean pod or use 1/2 teaspoon vanilla extract

• 4 droppers full vanilla liquid stevia

• Pinch of Himalayan salt

Procedure:

1. Pour grass fed and almond milk into a blender.

2. Slice the vanilla bean down the middle with a paring knife.

3. Using the side of the knife, scrape the inside of the vanilla bean pod, and add that and the rest of the ingredients to blender.

4. Once blended, add mixture to an ice cream machine and follow manufacturer’s instructions.

5. Enjoy once ready.

This recipe makes 1 serving.

Preparation time: 15 minutes

Vanilla beans are available in health stores year-round. When choosing beans, make sure they are plump and thin-skinned to get the most seeds possible. Vanilla pods should be dark brown (nearly black in color) and pliable enough to wrap around your finger without breaking. Store beans by tightly wrapping them in plastic, placing in an airtight jar and refrigerating for up to six months.28

If you don’t have fresh vanilla beans, use 3 teaspoons of vanilla extract as a vanilla bean substitute. This amount is equal to an inch-long vanilla bean. However, vanilla extract is created by infusing vanilla bean in alcohol and water, subduing that rich flavor. Plus, imitation versions of vanilla extracts have weak and tinny aftertastes.29 A less risky substitute is vanilla bean paste. Use a tablespoon of paste for every whole vanilla bean.30

What Is Vanilla Bean Oil Used For?
Using vanilla bean oil also allows you to obtain vanilla beans’ health potential. It can be used topically to assist in healing burns, promoting healthy skin and boosting hair growth. People with muscle or joint pain also use vanilla oil for massages.

If you’re practicing aromatherapy, adding vanilla bean to your infuser may contribute to increased feelings of calmness, while easing nausea or queasiness.31,32 The vanillin in the oil contains antioxidant and antispasmodic capabilities, heals wounds and relieves stomach problems and fevers.33

However, caution is required for vanilla oil. Cheap vanilla oils are heavily processed and mixed with synthetic materials, but are still labeled “100 percent pure vanilla oil.” In particular, vanilla oil extracts, namely vanilla carbon dioxide, vanilla absolute and vanilla oleoresin, use solvents to extract the oil. You’re definitely better off making your own vanilla oil infusion.

Even worse, some vanilla oils from Mexico are combined with the tonka bean that contains coumarin, a dangerous chemical that the Food and Drug Administration (FDA) has banned since 1940.34

Before using vanilla oil, consult a physician and/or undergo an allergen test. If you experience headaches or nausea after smelling the oil, stop using it immediately. Although no major side effects have been reported, prolonged exposure to the scent may be harmful for your nervous system.35

http://mvnt.us/m841202

10/30/2018

Valerian root (Valeriana officinalis), which was prominent as early as the time of the ancient Greeks,1 is one of the many herbs you can utilize if you're experiencing sleep and anxiety-related problems. Learn more about valerian root today, including growing tips and side effects to watch out for.

What Is Valerian Root?
Valerian root, a perennial plant that's a member of the Valerianaceae family, is also known by other names, such as garden heliotrope, setwall, Valerianae radix (Latin), Baldrianwurzel (German) or phu (Greek).2 Its origins can be traced to Europe and Asia, although you can now find it in North America. The valerian root plant can reach heights of 3 to 5 feet, and produces paired leaves and fragrant white or light pink flowers.3,4 The root itself, however, has an odor that most people deem unpleasant.

Out of the 250 known plants in the Valerianaceae family, V. officinalis is the most used variety in the U.S. and Europe. Valerian supplements are available nowadays, which are manufactured from dried valerian root extracts, or from the plant's roots, rhizomes (underground stems) or stolons (horizontal stems). Dried valerian roots are also made into teas or tinctures.

Valerian root's health benefits may stem from the interactions of materials in the plant, and not just because of a singular compound or group of compounds. According to the National Institutes of Health's Office of Dietary Supplements, manufacturers often look for the following substances as a "standard" for classifying valerian root extracts:5

Volatile oils including valerenic acids
Sesquiterpenes
Valepotriates or esters of short-chain fatty acids
Valerian Root Benefits You Should Consider
If you're having trouble sleeping or just want to improve your sleeping patterns, consider using valerian root since this is one of its main health benefits. This herb's reputation as a sedative goes back about 2,000 years, as traditional medicine has highlighted valerian root's capabilities to induce relaxation and sleep.6 These effects may occur because of compounds present in the plant, namely:

Valerenic acid — This binds to gamma-aminobutyric acid (GABA) receptors and promotes calmness and relaxation.7
Isovaleric acid — It's known to inhibit involuntary muscle contractions.8
Hesperidin and linarin — These are two antioxidants that possess sedative abilities.9,10
Modern studies support these claims. Results from a March 2000 Pharmacopsychiatry article showed that valerian root may assist in improving sleep-related parameters such as depth of sleep, speed of falling asleep and overall sleep quality.11

In another study published in Pharmacology Biochemistry and Behavior, a 400-milligram valerian root dose promoted better sleep in 24 young, middle-aged adults experiencing sleeping difficulties. Additionally, half of these subjects reported "perfect sleep" after taking the valerian root dose.12 Other studies also highlighted that valerian root may decrease time needed to fall asleep, and boost sleep quality and quantity.13,14,15,16,17

Other Health Benefits Linked to Valerian Root
Valerian root is also known for its benefits in fighting anxiety. Studies have suggested that valerian root may help address generalized anxiety disorder or obsessive-compulsive disorder (OCD), whose main symptoms include anxious behaviors,18,19 and may aid in alleviating anxiety caused by stressful situations.20,21,22,23

Women suffering from hormonal issues may also consider taking valerian root to address hot flashes (linked to menopause),24 premenstrual syndrome (PMS)25 and painful menstruation (dysmenorrhea).26,27 Other issues that valerian root or valerian root extracts may target include:

Parkinson's disease — A December 2015 animal study revealed that mice with Parkinson's disease had improved behavior, reduced inflammation and more antioxidants in their bodies after being given valerian root extract.28
Restless legs syndrome (RLS) — In this March 2009 study, people who took 800 milligrams of valerian root daily for eight weeks showed improvement from symptoms and reported less daytime sleepiness.29
Valerian Root Uses You Should Know About
Ancient Greeks and Romans used valerian for medicinal purposes, and well-known Greek physicians like Hippocrates and Galen highlighted the plant's possible health-boosting effects. During the 16th century, health concerns such as nervousness, trembling, headaches and heart palpitations were also alleviated using valerian root.30

The Scottish used valerian root to address indigestion, while the Irish utilized the plant to combat tuberculosis.31 Traditional Chinese medicine practitioners also relied on valerian root to help relax smooth muscles and target gastrointestinal hyperactivity.32

The book "A Field Guide to Western Medicinal Plants and Herbs" highlights that valerian root can also be utilized as a nerve tonic and may assist in addressing headaches, irritability, depression or despondency.33 Valerian root extracts and essential oil are utilized to flavor foods and beverages, too.34

Growing Valerian Root at Home
When growing valerian root, ensure that it is cultivated somewhere with access to sunlight and water, and is frequently exposed to light moisture.35 You may sow valerian root seeds during spring, when soil temperature is a bit warmer, or purchase plant seedlings or divisions. However, valerian root seedlings, which are quite slow-growing, may need increased protection from fast-growing weeds that can crowd out the tender plants.36

Valerian plants bloom during the early summer, and become fragrant, especially in the late afternoon.37 To properly grow valerian root plants, follow these instructions from Garden Guides:38

Instructions:

Take premoistened commercial potting mix and fill a planting tray or container. Avoid overwatering or increasing the plant's moisture since it may inhibit seed germination.
Get valerian root seeds and sprinkle them lightly over the potting mix. Using your fingers, lightly push the seeds into the mix. Don't cover valerian root seeds entirely, since they're tiny and may not get enough sunlight if they are planted too deep.
Lightly spray the surface of the potting mixture with water to allow seeds to settle. With clear plastic, cover planting tray and place in a warm and sunny area. Just make sure that the tray isn't directly exposed to sunlight, because there's a possibility that it will heat the plastic and burn the seeds.
The seeds should be exposed to warm and humid conditions when they are covered with plastic to help them germinate. Constantly check the potting mix, and mist the soil if it feels dry.
Once valerian seedlings emerge from the soil, loosen the plastic. You can remove the plastic sheet entirely if the seedlings reach 1 to 2 inches tall. Take some of the healthiest seedlings to be repotted in a 3- or 4-inch container.
Just like during germination, place the valerian root seedlings in a sunny area. Should you have limited sunlight, use a grow light as a substitute.
Once the plants are too big for the containers, move them to larger pots with good drainage holes at the bottom. Always remember that the bottom of the valerian seed plant mustn't be exposed to huge amounts of water.
Cut the flower stalks on the valerian root plant if you're only growing them to get the roots. This helps the plant focus on root growth only and prevents it from seeding. If you allow the plant to retain flowers, they may self-sow quickly and will then be hard to remove from your backyard.39

The best times to harvest valerian root would be during the spring and fall, since this is when the roots' medicinal compounds are most potent. You can harvest them by digging up the plant, along with the roots, and allowing the valerian root to dry in a dark, indoor location. While some people argue that freshly dug valerian roots smell like dirty socks, allotting some time for the roots to dry will help the odor dissipate.40

Try This Valerian Root Tea Recipe Today
If you want to benefit from valerian root's health-boosting properties, you can steep the roots and make tea, just like in this recipe:41

Valerian Root Tea Recipe
Ingredients:

1 teaspoon of valerian root per cup (approximately 3 grams)
Hot water
Procedure:

Pour the hot water onto the valerian root.
Leave to infuse for 15 minutes.
How to Store Valerian Root
Storing valerian root at home for future use is easy. Mother Earth Living suggests keeping it in airtight containers in a cool and dark place. Before storing, make sure the root is done drying and is quite crisp, and the best parts of the roots are cut off.42

What Are Valerian Root's Side Effects?
While most studies have discovered that this root doesn't trigger severe adverse side effects, you must still be cautious of how much valerian root you take.43 Headaches, stomachaches, irregular heartbeats, uneasiness,44 increased feelings of excitement and dilated pupils45 have all been linked to valerian root intake, especially when higher doses are taken. Daytime sleepiness is also a possible side effect.46

Valerian root may predispose a person to insomnia, and even withdrawal symptoms once consumption is stopped. Don't take valerian root if you'll be driving or operating heavy machinery, as it can affect your thinking and reaction abilities.47

Valerian root may negatively interact with alcohol and trigger drowsiness.48 It can interact with other herbs, supplements and medications such as narcotics, antidepressants and anti-seizure medicines, as well:49,50

Benzodiazepines like Xanax, Va**um, Ativan and Halcion
Barbiturates or central nervous system (CNS) depressants like phenobarbital (Luminal), morphine and propofol (Diprivan)
Melatonin
Kava
St. John's Wort
If you have liver-related problems, consider avoiding valerian root or take it with extreme caution under the watchful eyes of a doctor.51 This plant has been linked to rare cases of liver injury.52,53 Pregnant or breastfeeding women, as well as children under 3 years old, must avoid valerian root as much as possible, because of the lack of assessment regarding the herb's potential effects on them.54

Know the Ideal Valerian Root Dosage for Your Condition
When taking valerian root, I advise starting slowly — the smaller the dose, the better. Ideally, take the lowest dose of valerian root required for your particular condition. While some studies have used valerian root dosages between the 400- and 900-milligram (mg) range, taken 30 minutes to two hours before bedtime, American Family Physician recommends a root extract of 300 to 600 mg, or an equivalent dose of 2 to 3 grams of dried valerian root soaked in 1 cup of water for 10 to 15 minutes.55

As a reminder, avoid greatly increasing your valerian root intake all at once. Higher amounts may cause unwanted effects like sleeping difficulties, and may increase anxiety and energy levels. A 2006 Phytotherapy Research study revealed that an 1,800 mg dose of valerian root raised feelings of anxiety among the study subjects.56

As always, to fully determine how much valerian root you should be taking and to prevent adverse effects, consult your physician or a holistic nutrition specialist.

Valerian Root's Health Benefits Are Admirable, but Exercise Caution Always
Despite its unpleasant odor, valerian root may be useful in addressing sleep-related concerns or anxiety. Valerian root's uses in traditional medicinal practices prove that its health benefits have been well-known for hundreds of years and may be useful in this day and age too.

The challenge with using valerian root, however, lies in its availability. Unless you have the resources to grow your own plants, you'll have to do extensive research to find a reputable seller who can provide you with high-quality valerian root. The same problem may occur if you plan to buy valerian root supplements, teas, tinctures or extracts.

Some of valerian root's side effects may disrupt proper function and everyday routines, so avoid consuming excessive amounts of valerian root, and check with your doctor first on the right dosage for your condition.

Frequently Asked Questions (FAQs) About Valerian Root
Q: What does valerian root do?

A: Studies have shown valerian root's potential in promoting better sleep, mainly because of substances such as valerenic acid, isovaleric acid, hesperidin and linarin found in the plant. Valerian root may also help ease headaches, heart palpitations, indigestions and gastrointestinal problems, as well as relax smooth muscles, and promote feelings of calmness.

Q: Does valerian root work against anxiety?

A: Yes. Studies have also shown that valerian root may play a role in addressing anxiety disorders and decreasing anxiety triggered by stressful scenarios.

Q: Is valerian root safe?

A: There are some side effects that have been linked to valerian root, so taking extra caution by consulting your physician before taking the herb is important. You may be predisposed to the following should you take high amounts of valerian root:

Headaches

Stomach aches

Irregular heartbeats

Uneasiness

Increased feelings of excitement

Dilated pupils

Insomnia

This herb may negatively interact with certain drugs and herbal supplements. The following groups of people should avoid intake of valerian root as well:

People who need to drive or operate heavy machinery
People with liver-related problems
Pregnant or breastfeeding women
Children younger than 3 years old
Q: Where can you buy valerian root?

A: Valerian root and valerian root supplements may be purchased from health websites and retail sites, and even in some supermarkets. Make sure to do thorough research first before buying to ensure that you get a high-quality product made from real valerian root, and not a low-quality item that may cause more health problems.

The same principle applies to valerian root extracts or tinctures too and, as the book, "The New Healing Herbs," reiterates, always follow instructions stated on the item's label.57
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