Ashwagandha and valerian are two herbs that are often compared because of their ability to help increase sleep quality.
However, there are also some key differences between these herbs that you should be aware of before choosing one or the other.
In this article, we’ll compare both the differences and the similarities of valerian root vs. ashwagandha.
Table of Contents
1. May Reduce Insomnia
2. May Help With Stress Management
3. May Reduce Mild Anxiety
1. May Reduce Insomnia
2. May Reduce Anxiety
3. May Improve Cognitive Function
Ashwagandha vs. Valerian Root: Which is right for you?
Can You Take Valerian and Ashwagandha Together?
Conclusion:
Ashwagandha Overview & Uses:
Ashwagandha is a well-known Ayurvedic plant that is used for its adaptogenic effects.
This plant has been used as an aphrodisiac and health tonic in India for millennia. It has also been used in traditional medicine for its anti-stress and immunostimulating effects.
Ashwagandha is a proven commodity and has been found in various scientific studies to assist with anxiety, sleep quality, and stress resilience.
1. May Reduce Insomnia
According to clinical studies, ashwagandha may help with sleep quality and insomnia.
Researchers who studied the effects of ashwagandha on sleep found that it significantly improved several sleep criteria in people with poor sleep quality.
Another study compared the results of giving ashwagandha to insomniacs with those who had healthy sleep patterns. This study found that ashwagandha helped to improve sleep quality in both the insomnia group and the healthy study group.
2. May Help With Stress Management
Ashwagandha has been found to have adaptogenic anti-stress qualities, which means it may assist with stress reduction.
Stress is a major component that impacts the body’s ability to get a full night of restful sleep.
In a clinical trial, ashwagandha was tested for its ability to reduce stress in individuals with mild stress. The scientists found that ashwagandha was beneficial in reducing stress and anxiety.
This study, as well as other studies, suggests that ashwagandha may be the ideal way to counter the negative effects of stress.
3. May Reduce Mild Anxiety
Ashwagandha appears to aid with anxiety and overall mental health, according to clinical studies.
Anxiety can greatly impact the body’s ability to fall asleep at night.
A clinical trial showed that 300mg (daily) of ashwagandha helped to reduce self-reported stress levels.
Another human clinical trial showed that ashwagandha helped to reduce anxiety in the study participants, as measured by various anxiety indexes.
You can learn more about the benefits of ashwagandha in our in-depth article here.
Valerian Overview & Uses:
Valerian root is a pungent herb that has been used for centuries for its various health benefits.
It is primarily used to aid in better sleep. It’s been shown to improve sleep quality (including REM sleep) and decrease sleep latency.
While valerian root is often thought of solely as a “sleep supplement”, it has other uses, including benefits for anxiety, PMS symptoms, and overall brain function.
1. May Reduce Insomnia
Research shows that valerian root may be able to help to reduce insomnia.
A meta-analysis review of 60 studies showed that valerian is an effective supplement for promoting sleep. The researchers noted that valerian helped via two pathways, 1) that it improved sleep quality and 2) decreased sleep latency (i.e. the time it takes to fall asleep).
A human clinical trial involving 128 people found that taking 400mg of valerian root prior to sleep helped to reduce the time it took to fall asleep. It also helped to increase overall sleep quality.
2. May Reduce Anxiety
Various studies have shown that valerian, when combined with kava, may have the ability to reduce anxiety.
A clinical trial showed that a combination of valerian and kava (Piper methysticum) helped to reduce anxiety in individuals when put in a stressful situation. Interestingly enough, this study also found that this combo of valerian and kava helped to reduce systolic blood pressure.
Another study showed that taking valerian root and kava helped to increase sleep quality and reduce anxiety.
3. May Improve Cognitive Function
According to research, valerian root may help to increase brain health.
A double-blind, placebo-controlled study showed that valerian can be beneficial in boosting mental cognition. In this study, 39 individuals were given either valerian or a placebo. The valerian group showed an incremental increase in both focus and mental cognition.
Learn more about the benefits of valerian root.
Valerian Root vs. Ashwagandha: Similarities & Differences
When it comes to comparing ashwagandha and valerian, there are many similarities between these two herbs.
First off, the medicinal part of each plant is its root. Ashwagandha is fast growing and is typically harvested after 1-2 years. Valerian root also grows quickly and is harvested after the first year of growth (typically in the fall).
Both ashwagandha and valerian help to promote healthy brain function, sleep, stress levels, and overall mood.
The key difference between the two is that ashwagandha is an adaptogen with anti-stress properties while valerian is more of a nervous system relaxant.
Both valerian root and ashwagandha have been used in traditional medicine systems. Ashwagandha is highly used within the Ayurvedic system of medicine, while valerian has more usage within traditional Western medicine (along with Native American practice).
Ashwagandha vs. Valerian Root: Which is right for you?
You can think of ashwagandha as an anti-stress herb with the ability to support increased sleep quality. The sleep benefit is more of a secondary function.
Whereas with valerian root, its ability to increase sleep quality and reduce sleep latency is its main benefit. This makes valerian an excellent sleep aid. It also has an anxiolytic benefit, but this is more of a secondary function.
Click here to find our recommended valerian-based formula for sleep.
If you are stressed and need support in your ability to adapt to stress, then ashwagandha is the right choice. Its sleep-supporting effects are icing on the cake.
If you primarily need help with getting better sleep quality, then valerian root is your best choice. It can help to increase deep REM sleep and help your body to wake up feeling refreshed.
For valerian-based sleep aids, we recommend looking at Fall Asleep, a natural herbal sleep aid containing valerian, lemonbalm, passionflower, and skullcap.
Can You Take Valerian and Ashwagandha Together?
Yes, you can take valerian root and ashwagandha together.
These herbs do not have any known negative interactions when taken together.
In fact, these herbs may be a good combination to help increase sleep quality and reduce anxious thoughts.
Potential Side Effects & Interactions:
As with all things, herbs have the potential to interact negatively with your body.
Valerian is generally well tolerated, especially at low-to-moderate doses.
There is one precaution with taking valerian: it’s not recommended that you take valerian with central nervous system depressants and/or alcohol as it may potentiate their effects.
You can find a full safety profile review of valerian root here.
Ashwagandha is also generally well-tolerated and safe to consume.
A safety review study showed that moderate doses (~300mg daily) of ashwagandha do not appear to be associated with any major side effects or adverse reactions.
You can find our full safety profile review of ashwagandha here.
As with all supplements, it’s best to run them by your personal doctor for feedback prior to ingesting.
Conclusion:
As you can see, both herbs are generally well tolerated and safe to consume.
If you’re trying to decide between the two, consider taking a few weeks to experiment with each herb for yourself before making your final decision.
You might find that one works better than the other or vice versa! Or, try them together and see if you get a synergistic effect.
Ashwagandha, a potent adaptogen is paired with Valerian, Chamomile, Lavender and Rosehip to help balance stress hormones and promote a healthy sleep cycle.
Evidence from clinical studies of the efficacy of valerian in treating sleep disorders such as insomnia is inconclusive. Constituents of valerian have been shown to have sedative effects in animals, but there is no scientific agreement on valerian's mechanisms of action.
For most healthy people, ashwagandha is considered safe ( 7 , 20 ). However, women who are pregnant or breastfeeding should avoid it, in addition to people with hyperthyroidism ( 21 ). Furthermore, this herb may interact with sedatives, as well as medications for the following conditions ( 17 , 18 ): diabetes.
Large doses of ashwagandha might cause stomach upset, diarrhea, and vomiting. Rarely, liver problems might occur. When applied to the skin: There isn't enough reliable information to know if ashwagandha is safe or what the side effects might be. Pregnancy: It is likely unsafe to use ashwagandha when pregnant.
It changed my life. The first day after taking them, I was awake at 8AM and up at it. Due to my routine and habit, I even tried to lay back down for a nap and actually ended up getting up because I didn't need the sleep. The next day, I went to sleep at 11PM and was up at 5AM.
Scientists aren't sure how valerian works, but they believe it increases the amount of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA helps regulate nerve cells and has a calming effect on anxiety.
According to a study on valerian, different doses of this medication could cause no increase in blood urine nitrogen and creatinine (compared to sham group). Therefore, the extract of this herb was not likely to have toxic effects on rat kidneys [37]. Scientific studies on valerian have begun on humans since 1970 [33].
Valerian has been used safely in doses of 300-600 mg daily for up to 6 weeks. The safety of long-term use is unknown. Valerian is usually well-tolerated. Some common side effects include dizziness, drowsiness, headache, stomach upset, mental dullness, and vivid dreams.
Can Ashwagandha cause hair loss? While Ashwagandha has many advantages for healthy hair growth, some people report experiencing hair loss after beginning Ashwagandha hair loss treatment.
Ashwagandha is extremely effective in treating various heart ailments due to its strong antioxidative nature. It strengthens the heart muscles, prevents lipid build up in the blood vessels, and hence reduces the risk of heart attacks, heart blocks, blood clots, etc.
Ashwagandha is a medicinal herb that may offer several health benefits, such as improved blood sugar, inflammation, mood, memory, stress and anxiety, as well as a boost in muscle strength and fertility. Dosages vary depending on your needs, but 250–500 mg per day for at least one month seem effective.
Some of the most powerful adaptogens include Panax ginseng root, Rhodiola rosea root, Eleutherococcus senticosus root, astragalus root (Astragalus membranaceus), ashwagandha root (Withania somnifera L.), and schisandra fruit (Schisandra chinensis)—which I'll discuss in this article.
Recently, however, several cases of clinically apparent liver injury have been reported in patients taking commercial herbal products that are labelled as containing ashwagandha. The liver injury presented 2 to 12 weeks after starting ashwagandha with a cholestatic or mixed pattern of injury, jaundice and pruritus.
Ashwagandha is considered safe for most people. However, pregnant or breastfeeding women, as well as people with autoimmune diseases, such as lupus, rheumatoid arthritis, type 1 diabetes and Hashimoto's thyroiditis, may need to avoid it.
Studies show ashwagandha reduces cortisol levels in your body, reducing stress and its symptoms like elevated blood pressure and heart rate. It also helps block nervous system activity associated with conditions like generalized anxiety disorder, insomnia, and clinical depression.
Ashwagandha can take anywhere from 2-3 days to several weeks to work. Current research suggests it may take ten or more weeks to achieve maximum benefits related to stress and anxiety reduction [5].
Consumer Lab reports the most common side effects in studies reported as headache, sleepiness, and stomach upset. They also note that ashwagandha may potentially lower blood pressure and blood sugar, and increase thyroid hormone levels.
Several studies have shown that ashwagandha supplements may help relieve stress and anxiety. In a small study with 58 participants, those who took 250 or 600 mg of ashwagandha extract for 8 weeks had significantly reduced perceived stress and levels of the stress hormone cortisol compared with those who took a placebo.
Headaches and mental fogginess. Although valerian root has historically been used to alleviate headaches, some people report an increase in headaches and mental fogginess after using the herb ( 8 , 10 ). Most of these side effects seem to result from long-term or high-dose usage of this herb.
Valerian is a phytoestrogenic herb that contains volatile oils including monoterpenes, sesquiterpenes and valepotriates beside the components resulted from their breakdown (15, 16). Phytoestrogens are estrogen-like complexes that can be found in plants and have estrogenic and antiestrogenic qualities.
While the effects of valerian in people with heart rhythm disorders hasn't been evaluated, the supplement has been shown to slow the heart rate in some people and may cause certain abnormal rhythms. For this reason, you should be very cautious about taking valerian if you have an abnormal heart rhythm.
The extracts of valerian root and turnip had anti-inflammatory and analgesic properties that can be due to presence of flavonoid compounds in these plants, the influence of prostaglandins as well as cyclooxygenase enzyme and the decline in intracellular calcium.
The herbs listed by the National Kidney Foundation as having negative side effects on the renal system included alfalfa, aloe, bayberry, broom, buckthorn, capsicum, cascara, dandelion, ginger, ginseng, horsetail, licorice, ma huang, nettle, noni, pokeroot, rhubarb, senna, wormwood and yohimbe.
Hepatotoxicity. Valerian has been implicated in a small number of cases of clinically apparent liver injury, but usually in combination with other botanicals such as skullcap or black cohosh. In view of its wide scale use, valerian has to be considered a very rare cause of hepatic injury.
While some people will feel the effects of valerian root very quickly, many note that the herb works best when they take it for a week or two. However, research has not fully explored the long-term effects of valerian. Anyone considering using valerian regularly should talk to their doctor.
But when is the best time of day to take ashwagandha? To see the best results, most research recommends also taking Ashwagandha in the morning. Taking it twice a day can help your body maintain equilibrium in your adrenal system. You can buy ashwagandha in capsule form or as a powder to mix with coffee or tea.
Several compounds present in ashwagandha may be responsible for its sleep-promoting effects. Researchers have proposed that the triethylene glycol12 naturally present in the herb may bring on sleepiness.
What are the benefits of ashwagandha for women? In addition to helping the body adapt to stress, ashwagandha has many benefits for women including gentle hormone balancing and reproductive support. It also assists with improving mood and supporting cognitive function.
Ashwagandha can take anywhere from 2-3 days to several weeks to work. Current research suggests it may take ten or more weeks to achieve maximum benefits related to stress and anxiety reduction [5].
Ashwagandha is a medicinal herb that may offer several health benefits, such as improved blood sugar, inflammation, mood, memory, stress and anxiety, as well as a boost in muscle strength and fertility. Dosages vary depending on your needs, but 250–500 mg per day for at least one month seem effective.
Ashwagandha is full of antioxidants that are essential for weight loss and overall well-being. These antioxidants speed up your metabolism, decrease inflammation and thus help in burning the stored fat in your body.
Importantly, taking melatonin outside of the nighttime could potentially throw your body off its natural sleep/wake cycle. You can take an ashwagandha supplement, on the other hand, at any time during the day. It may help you feel more at peace, but unlike melatonin, it doesn't directly promote sleep.
You could end up doing more harm than good. Ashwagandha, for example, may increase thyroid hormone levels, which could cause fatigue, anxiety, shortness of breath and other problems.
Ashwagandha has nutrients such as protein, iron, vitamin C, tyrosine and potassium. These are essential for hair growth. Ashwagandha also helps in the delivery of these nutrients to your hair follicles by dilating the blood vessels that in turn improve blood circulation.
The ashwagandha group experienced: a statistically significant reduction in hot flashes and urinary symptoms. an increase in estradiol, FSH, and luteinizing hormone.
Introduction: My name is Pres. Lawanda Wiegand, I am a inquisitive, helpful, glamorous, cheerful, open, clever, innocent person who loves writing and wants to share my knowledge and understanding with you.
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