Supplement Powder Densities
Posted by Nick Telesca
Estimated reading time: 7 minutes
Sleep is one of those essential human functions that absolutely cannot be messed around with. Good quality sleep is important for overall health, as it plays a crucial role in physical and mental well-being, including immune function, cognitive performance and emotional balance. It also plays a vital role in recovery and muscle growth, as it allows the body to repair and rebuild muscle tissue.
Research suggests that a valerian supplement can play a useful role in improving and supporting overall sleep quality. A 2004 study comparing a herbal preparation including valeriana officinalis with a valerian-only extract and a placebo, found that both valerian preparations reduced the time needed to fall asleep, and improved sleep quality without any morning-after drowsiness.
A 1985 study suggested valerian can play a vital role in assisting people with mild to moderate insomnia. It discovered dosages between 450 and 900mg helped to reduce the time needed to fall asleep, increased total sleep time, and reduced the amount of time someone woke up after falling asleep. Valerian root has been used since the Middle Ages to treat disorders like insomnia.
A 2011 study investigated the effects valerian would have on postmenopausal women experiencing insomnia. Those who took 530mg of valerian extract twice a day for four weeks had significantly improved sleep quality compared to those who took a placebo, with 30% of the woman studies experiencing sleep improvements as well.
There are a significant number of studies into the impact of valerian when it comes to promoting sleep – so if you’re someone struggling with your sleep quality and aren’t feeling rested when you wake up, valerian may help you sleep better.
Valerian is widely known for its benefits in reducing anxiety and stress.
A 2010 study showed a significant reduction in anxious behaviour when valerian extract or valereneic acid was administered, compared to a control group given a placebo.
A more recent study in 2021 monitored 39 people undergoing dialysis treatment. It discovered significant reductions in patient’s anxiety symptoms after taking 530mg of valerian root an hour before bedtime for a month long study, compared with a placebo. The study also showed an improvement in sleep quality, and symptoms of depression.
There has also been research that suggests valerian can benefit symptoms of conditions that present with anxious behaviours, such as obsessive compulsive disorder, or OCD.
A 2011 study looked at the effects valerian had on 31 adults with OCD behaviours. Those who took 765mg of valerian extract daily for eight weeks saw a reduction in behaviours, compared to those who took a placebo.
Valerian could also be of benefit to children with hyperactivity and concentration difficulties. A 2014 study of more than 150 primary school aged students studied the effects a combination of valerian and lemon balm extract had on their behaviour. After seven weeks, the children who took the treatment saw a more than 50% improvement in measures of focus, hyperactivity and impulsiveness.
Research studies are currently underway to see how valerian can benefit other conditions. Some studies currently suggest valerian root may provide benefits for the symptoms of menopause, menstrual issues such as PMS and period pain, as well as restless legs syndrome.
It’s always recommended you contact a medical expert before considering adding a supplement to your diet, particularly when you consider potential effects and dosage.
However, research suggests valerian can have benefits for people struggling with sleep and mental health problems such as anxiety and depression, therefore it could be a beneficial supplement to add to your diet if you have either of those concerns.
Ryan Bevan works hard to ensure strict TGA compliance, coordinating with external consultants, and managing intricate documentation - all while drawing strength from Bulk Nutrients' exceptional Quality Assurance team.
With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.
We're an Australian manufacturer and supplier of high quality sports supplements.
Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.
One thing that sets Bulk Nutrients apart is that we love to talk to our customers!
Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.
If you prefer email you can email us day or night at info@bulknutrients.com.au
For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.
Or if you'd like to get in touch through our online contact form, that's cool too!
Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap
All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024