Can You Take Ashwagandha And Valerian Root Together? Is It Safe?

Ashwagandha and valerian root are commonly used herbal remedies for relaxation and sleep. While both herbs offer individual benefits, many people wonder if taking them together is safe and effective. 

So, can you take ashwagandha and valerian root together?

Taking ashwagandha and valerian root together is generally considered safe, but caution is advised due to their potential sedative effects. Start with low doses and monitor your body’s response, especially if you take other medications or have underlying health conditions. 

In this article, we will explore what ashwagandha and valerian roots are and whether combining them for maximum benefits is possible.

Can You Take Ashwagandha And Valerian Root Together?

While limited research specifically addresses the interaction of ashwagandha and valerian root, both herbs are generally considered safe when taken in recommended doses.

Combining ashwagandha and valerian root may synergistically promote relaxation, reduce stress, and improve sleep quality. Ashwagandha’s adaptogenic properties can help manage stress and anxiety, while valerian root’s sedative effects can enhance sleep quality.

When considering taking ashwagandha and valerian root together, it’s important to understand their potential interactions:

Sedative Effect

Both ashwagandha and valerian roots can have a sedative effect on the central nervous system. They might enhance this sedative effect, making you feel excessively drowsy or fatigued. 

This could impair your ability to drive or operate machinery. It’s important to be cautious and avoid activities that require alertness until you understand how your body responds to the combination.

Dosage and Individual Sensitivity

The effects of herbal remedies can vary depending on the individual’s sensitivity and tolerance. Some individuals may be more sensitive to the sedative effects of ashwagandha and valerian root, while others may experience minimal effects. 

It’s recommended to start with low doses of each herb and gradually increase the dosage if necessary while closely monitoring how your body reacts.

Drug Interactions 

Ashwagandha and valerian root may interact with certain medications. For example, both herbs can potentially enhance the sedative effects of benzodiazepines or barbiturates, leading to excessive drowsiness or sedation. 

If you are taking any medications, it’s crucial to consult with a healthcare professional to ensure no contraindications or interactions between the herbs and your medications.

Health Considerations

It’s important to consider your health situation before combining herbal remedies. Suppose you have underlying health conditions, such as liver disease, kidney problems, or a history of allergies. In that case, consulting with a healthcare professional is advisable before using ashwagandha and valerian roots together.

What is Ashwagandha?

Ashwagandha, also known as the “Indian Winter cherry,” is an herb that holds an important place in Ayurvedic medicine. It is highly valued for its wide range of health benefits and has been used for centuries to promote overall well-being.

How Does Ashwagandha Work?

Ashwagandha works through its adaptogenic properties. Adaptogens are substances that help the body adapt and respond better to stress. When we experience stress, our bodies release cortisol, a hormone that can negatively affect our physical and mental well-being.

Ashwagandha helps regulate cortisol levels, reducing its impact on the body. 

Doing so can alleviate the effects of stress, promote relaxation, and improve sleep quality. Additionally, ashwagandha has been found to have anxiolytic properties, meaning it helps reduce anxiety symptoms and promotes a sense of calm.

Health Benefits of Ashwagandha 

Ashwagandha offers several potential health benefits. Here are some of its key benefits: 

• Ashwagandha may help reduce stress and anxiety.
• It has been shown to improve sleep quality.
• Some research suggests it may help with anxiety and infertility, but more studies are needed.
• Ashwagandha is known for its potential ability to increase strength and athletic performance.
• It may enhance physical performance, including strength and oxygen use during exercise.
• Ashwagandha may benefit mental health conditions, such as depression, in certain populations.
• It may increase testosterone levels and improve male fertility.
• Limited evidence suggests it may help reduce blood sugar levels in people with diabetes.
• Ashwagandha has anti-inflammatory properties and may help reduce inflammatory markers in the body.
• It may improve brain function, including memory, attention, and cognitive tasks.
• Ashwagandha may help promote restful sleep and improve sleep quality, especially in people with insomnia.

Please note that while some evidence supports these potential benefits of ashwagandha, more research is needed to understand its effects fully.

Safety

When used for up to three months, ashwagandha is generally considered safe for most individuals. However, the long-term effects of its usage are still unknown. It is important to note that there are certain circumstances in which ashwagandha may not be safe:

• Pregnancy: High doses of ashwagandha may increase the risk of pregnancy loss, so it is not recommended for use during pregnancy.

• Breastfeeding: The safety of ashwagandha during breastfeeding has not been established, so it is advisable to avoid its use during this period.

• Hormone-sensitive prostate cancer: Individuals with hormone-sensitive prostate cancer should avoid ashwagandha, as it may interfere with hormonal balance.

• Medications: Ashwagandha may interact with certain medications, such as benzodiazepines, anticonvulsants, or barbiturates. It is important to consult with a healthcare professional if you are taking any of these medications.

• Surgery: If you are scheduled to undergo surgery, it is recommended to discontinue ashwagandha use, as it may affect anesthesia and other aspects of the procedure.

• Autoimmune or thyroid disorders: Ashwagandha may stimulate the immune system, which can be problematic for individuals with autoimmune disorders. Similarly, it may affect thyroid function, so caution is advised.

• Liver problems: Individuals with liver problems should exercise caution when using ashwagandha, as it may impact liver function.

Side Effects 

Adverse effects that some people have reported while using ashwagandha supplements include:

• Upper gastrointestinal discomfort
• Drowsiness
• Diarrhea
• Vomiting

It’s worth noting that the effects of ashwagandha may take time, and it may take several months of regular use before noticeable effects are observed. 

Recommended Dosage

The recommended dosage of ashwagandha can vary depending on the intended use. Research suggests effective doses ranging from 250 to 1,250 mg daily for different conditions. 

Sleep quality: Taking 225–600 mg of ashwagandha per day for 1–2 months may help improve sleep quality.

Stress and anxiety: A dosage of 225–600 mg of ashwagandha per day for 1–2 months has been shown to reduce symptoms of stress and anxiety.

Blood sugar levels: Ashwagandha may help lower blood sugar levels starting at dosages as little as 250 mg per day.

Fertility: To boost fertility in males, taking 5 g of ashwagandha per day for at least 3 months may be beneficial.

Muscle growth and strength: Daily doses of 500 mg of ashwagandha for 8 weeks may increase muscle mass and strength.

Inflammation and infection protection: Supplements containing at least 250 mg of ashwagandha or 12 mL of ashwagandha extract may help lower inflammation and protect against infection.

Memory: Consuming 300 mg of ashwagandha root extract per day may enhance various aspects of memory.

It’s important to consult a healthcare professional before starting any new supplement regimen, as individual needs and sensitivities can vary.

What is Valerian Root?

Valerian root is an herb native to Europe and Asia, with a long history of use in traditional medicine. It has been used for its calming and sedative properties, particularly in treating insomnia and anxiety.

How Does Valerian Root Work?

Valerian root contains compounds that interact with the brain’s gamma-aminobutyric acid (GABA) receptors. GABA is an inhibitory neurotransmitter that helps regulate brain activity, promoting relaxation and reducing anxiety.

By increasing GABA levels, valerian root has a calming effect on the central nervous system, helping reduce anxiety and improve sleep. It has sleep-inducing effects, shortening the time it takes to fall asleep and improving the overall quality of sleep.

Health benefits of Valerian Root

The benefits of Valerian root have been studied for its potential health benefits, particularly anxiety, insomnia, and certain other conditions. Here are the health benefits of valerian root:

• Valerian root may help ease anxiety symptoms and reduce stress.
• It has shown potential in reducing anxiety symptoms in individuals undergoing hemodialysis and those with obsessive-compulsive disorder (OCD).
• Valerian extract combined with lemon balm extract has been found to improve focus, hyperactivity, and impulsiveness in children with concentration difficulties.
• Valerian root has been extensively studied for its ability to improve sleep quality and quantity.
• It may reduce time to fall asleep and decrease nighttime awakenings.
• Valerian supplements have been shown to promote higher-quality sleep in various populations, including postmenopausal women, individuals with sleep disturbances, and those undergoing hemodialysis.
• Valerian may help alleviate menopausal symptoms, such as hot flashes.
• It has been found to improve premenstrual syndrome’s physical, emotional, and behavioral symptoms (PMS).
• Valerian root has shown promise in improving symptoms and reducing daytime sleepiness in people with restless legs syndrome.

Research on valerian’s health benefits is ongoing, and more studies are needed to understand its effects fully.

Safety

Valerian is likely safe when used in the short term, typically up to 6 weeks. However, the safety of long-term use is still unknown, so it’s advisable to limit its use to the recommended duration.

• Pregnancy and breastfeeding: Using valerian during pregnancy or while breastfeeding is not recommended due to insufficient reliable information regarding its safety in these situations. To err on the side of caution, it’s best to avoid its use during these times.

• Children: Valerian is safe when taken orally and appropriately for 4-8 weeks. However, it’s essential to consult with a healthcare professional before giving valerian to children or teenagers to ensure proper dosage and supervision.

• Surgery: Valerian has a calming effect on the central nervous system, and since anesthesia and other medications used during surgery also affect the central nervous system, the combined effects can be harmful. Therefore, it’s recommended to discontinue valerian use at least two weeks before a scheduled surgery.
• Interactions: Valerian may interact with certain medications metabolized by the CYP3A4 enzyme, such as cyclosporine and certain antibiotics. If you are taking any medications, it’s important to consult with a healthcare professional.

Side Effects

Valerian is generally well-tolerated, but some individuals may experience mild side effects, including:

• Dizziness
• Drowsiness
• Headaches
• Stomach upset
• Mental dullness
• Vivid dreams
• Metallic taste in the mouth
• Fatigue

Liver injury: Rare cases of liver injury have been associated with valerian use, usually when combined with other herbs. However, it’s uncertain whether valerian alone was the cause. Monitoring liver function is advisable if using valerian for an extended period, especially when combined with other herbs.

Recommended Dosage

The appropriate dosage of valerian root can vary depending on the intended use. Here are some general guidelines based on the available evidence:

Sleep quality: A dose of 450–1,410 mg of whole valerian root per day for 4–8 weeks may help support sleep quality.

Tension relief: Some experts suggest a dose of 400–600 mg of valerian extract or a dose of 0.3–3 grams of valerian root up to 3 times per day for tension relief.

Anxiety and OCD symptoms: Doses ranging from 530–765 mg per day have effectively reduced anxiety and obsessive-compulsive disorder (OCD) symptoms.

Hot flashes: Doses ranging from 765–1,060 mg per day may help reduce hot flashes during and after menopause.

It’s important to note that these dosage ranges are based on the currently available evidence and may not be suitable for everyone. 

Conclusion 

So can you take ashwagandha and valerian root together? As we have learnt from this article, both of them have sedative properties and taking them together will make you quite drowsy.  That said, ashwagandha and valerian root are two herbal remedies used for centuries to promote relaxation, reduce stress, and improve sleep quality. While there is limited research on their combined effects, both herbs have shown promising individual benefits. 

If you are considering to take them together, consulting with a healthcare professional is best to ensure it is safe and appropriate for you.