Akar Valerian untuk Masalah Tidur Terkait Kecemasan
B Bukti Setidaknya satu uji coba acak mendukung hal ini, dengan hasil yang sebagian besar konsisten.Berdasarkan 11 studi (4 meta-analyses). 9/11 studi menunjukkan efek positif.
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B
Kesimpulan
Valerian root may help improve sleep when anxiety is a contributing factor, supported by mostly positive findings from multiple meta-analyses and reviews.
- 9 out of 11 studies (including 4 meta-analyses) show positive effects
- Research suggests valerian works through the GABA system to promote relaxation
- Long history of traditional use for nervousness and sleep problems
- Participant data not reported for this specific condition grouping
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
vs: Placebo
Efek: None
None
Meta-Analysis
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Dose: Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion
vs: Placebo
Efek: Silexan MD -3.84 (95% CrI -6.31 to -1.34); Kava MD -2.46 (95% CrI -4.47 to -0.32); Ginkgo biloba MD
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
Efek: None
None
in vitro / metabolic engineering study
Metabolic engineering of Escherichia coli for production of valerenadiene.
Dose: None
vs: Placebo
Efek: highest yield: 62.0 mg/L valerenadiene (19.4 mg/L/OD600)
None
systematic review
[Use of valerian in anxiety and sleep disorders: what is the best evidence?].
Dose: variable valerian root extract doses
vs: Placebo
Efek: None
None
In Vitro
Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats.
Dose: valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg
vs: Placebo
Efek: significant reduction in anxious behavior vs ethanol control
Key Statistics
11
Studi
--
Peserta
↑
Positive
B
Peringkat
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 sitasi
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 sitasi
Nutrients
2021
85 sitasi
Planta medica
2021
41 sitasi
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 sitasi
Journal of biotechnology
2017
25 sitasi
Acta medica portuguesa
2011
21 sitasi
Phytomedicine : international …
2010
148 sitasi
Medical science monitor …
2009
85 sitasi
Journal of psychopharmacology …
2005
176 sitasi
Integrative cancer therapies
2004
59 sitasi
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 300-600 mg standardized extract, 30 min before bed
Batas atas: Not established
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | N |
|---|---|---|---|
| None | -- | Positive | -- |
| Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| variable valerian root extract doses | -- | Mixed | -- |
| valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg | -- | Positive | -- |
| None | -- | Positive | -- |
Waktu terbaik diminum: 30-60 minutes before bed; may require 2-4 weeks for full effect
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI upset
- ⚠ Morning grogginess
- ⚠ Vivid dreams
Interaksi yang Diketahui
- ● Sedatives and alcohol — additive CNS depression
- ● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
- ● Benzodiazepines — potential additive GABA effects
Asupan atas yang dapat ditoleransi: Not established
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
Frequently Asked Questions
Does Akar Valerian help with Masalah Tidur Terkait Kecemasan?
Based on 11 studies with 0 participants, there is moderate evidence from clinical studies that Akar Valerian may support Masalah Tidur Terkait Kecemasan management. Our evidence grade is B (Good Evidence).
How much Akar Valerian should I take for Masalah Tidur Terkait Kecemasan?
Studies have used various dosages. A commonly studied range is 300-600 mg standardized extract, 30 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Akar Valerian?
Reported side effects may include Headache, Dizziness, GI upset, Morning grogginess. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Akar Valerian and Masalah Tidur Terkait Kecemasan?
We rate the evidence as Grade B (Good Evidence). This rating is based on 11 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
Related Evidence
Bahan lain untuk Masalah Tidur Terkait Kecemasan
Akar Valerian untuk kondisi lain
References
- [1] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [2] Wenting Zhang et al.. Pharmacol Res. 2022. Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. doi:10.1016/j.phrs.2022.106204 PubMed
- [3] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [4] Silvia Borrás et al.. Planta Med. 2021. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. doi:10.1055/a-1510-9826 PubMed
- [5] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [6] S Eric Nybo et al.. J Biotechnol. 2017. Metabolic engineering of Escherichia coli for production of valerenadiene. doi:10.1016/j.jbiotec.2017.10.004 PubMed
- [7] Ana Nunes et al.. Acta Med Port. 2011. [Use of valerian in anxiety and sleep disorders: what is the best evidence?]. PubMed
- [8] K Murphy et al.. Phytomedicine. 2010. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. doi:10.1016/j.phymed.2009.10.020 PubMed
- [9] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [10] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [11] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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