October 2004 | Whole Health: Supplement Shelf
Valerian Root
by Tod Cooperman, M.D.
Valerian root is a popular herb used as a sedative to promote sleep and calming. Strangely, unlike fellow bestsellers St. John’s wort and ginkgo, valerian has not been well studied. In light of this, scientists don’t quite understand how the herb works, but it’s believed valerenic acids are the best indicator of good quality valerian root. Research shows that the most effective and safest valerian supplements come from the Valeriana officinalis species (look for it listed on the label). Other species of valerian may contain excessive levels of a compound called didrovaltrate, which can be toxic to human cells.
ConsumerLab.com recently tested 13 valerian products for claimed potency of valerenic acids, plus a check for heavy metals cadmium and lead that can contaminate herbal and mineral dietary supplements. Results were mixed. Eight products passed while five failed. So you might well be mixing a not-altogether-proven remedy with an inferior product. That’s not a desirable combination and might be reason to consider other alternatives to insomnia. For instance, eating at least two hours before bed, lowering fat intake at dinner, drinking less alcohol (it disrupts the second half of a night’s sleep) and adding morning/ midday exercise can all help you get more ZZZs.
If you do choose to buy a valerian supplement made from concentrated extracts, do some label reading. Valerenic acids should account for at least four to eight percent of the claimed amount of valerian root. If you buy a supplement made from dried valerian root or powder, at least 17 percent valerenic acids should be listed. Don’t hesitate to contact the manufacturer about whether the product has passed any independent testing. A non-answer might be reason enough to switch brands.
Tod Cooperman, M.D., is president of ConsumerLab.com, an independent supplement testing company. For detailed reports on supplements visit www.consumerlab.com.
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