Valerian Root
Important Disclaimer
This is not medical advice. Consult a qualified healthcare provider before using any remedy, especially if pregnant, breastfeeding, on medication, or managing a health condition.
Overview
Valerian root is one of the most widely used herbal sleep aids in the world, with a history spanning over 2,000 years. Native to Europe and Asia, this tall perennial herb produces clusters of small white or pink flowers and a distinctive earthy-smelling root. Valerian works primarily by modulating GABA receptors in the brain — the same pathway targeted by benzodiazepine drugs — producing calming, sedative, and anxiolytic effects without the dependency risk of pharmaceutical sleep aids.
Traditional Use
Valerian has been used medicinally since ancient Greece and Rome. Hippocrates described its properties, and Galen prescribed it for insomnia. In medieval Europe, valerian was one of the most important medicinal herbs, used for epilepsy, nervous disorders, and as a tranquilizer. During World War I and II, valerian was used to treat shell shock and anxiety in soldiers. Traditional herbalists across Europe prescribed valerian tea for insomnia, nervous tension, headaches, and palpitations.
Key Active Compounds
Valerenic Acid
The primary sesquiterpene acid responsible for valerian's sedative effects. Inhibits GABA transaminase, increasing GABA levels in the brain and producing calming effects.
Isovaleric Acid
Responsible for valerian's characteristic pungent odor. Has mild sedative properties and contributes to the overall calming effect.
Valepotriates (Valtrate, Isovaltrate)
Iridoid compounds with sedative and anxiolytic properties. Unstable and largely decompose during drying, but their breakdown products retain activity.
Flavonoids (Linarin, Hesperidin)
Contribute to valerian's anxiolytic effects by binding to GABA-A receptors, complementing the action of valerenic acid.
Evidence-Based Benefits
Sleep improvement
Moderate evidenceMultiple clinical trials and meta-analyses show valerian root significantly reduces sleep latency, improves sleep quality, and reduces nighttime awakenings. Most effective with consistent use over 2–4 weeks.
Anxiety and stress reduction
Moderate evidenceClinical studies demonstrate valerian reduces anxiety symptoms, particularly generalized anxiety. Its GABA-modulating mechanism produces calming effects comparable to low-dose benzodiazepines without dependency risk.
Menopausal symptom relief
Some studiesSeveral RCTs show valerian reduces hot flash frequency and severity in menopausal women, and improves sleep quality during menopause.
Muscle relaxation
Some studiesValerian's antispasmodic properties may help relieve muscle tension, menstrual cramps, and restless leg syndrome through smooth muscle relaxation.
Common Preparation Methods
Valerian Tea
Steep 1–2 teaspoons of dried valerian root in 8 oz of hot water for 10–15 minutes. Cover while steeping. Strain and drink 30–60 minutes before bedtime.
Dosage: 1 cup, 30–60 minutes before bedStrong, earthy flavor. Add honey and chamomile to improve taste. Effects build over 2–4 weeks of consistent use.
Standardized Extract Capsules
Take standardized valerian root extract capsules (standardized to 0.8% valerenic acid) with water 30–60 minutes before bedtime.
Dosage: 300–600mg, 30–60 minutes before bedMost convenient form. Allow 2–4 weeks for full sleep benefits. Do not stop abruptly after long-term use.
Tincture
Use a 1:5 tincture in 40% alcohol. Take 3–5 ml in water 30–60 minutes before bedtime.
Dosage: 3–5 ml before bedtimeEffective for acute anxiety as well as sleep. Combine with passionflower or hops for enhanced effect.
Valerian Bath
Add 100g of dried valerian root to a muslin bag and steep in a hot bath for 20 minutes. Soak for 20 minutes before bedtime.
Dosage: As needed for relaxationTraditional European remedy for nervous tension and insomnia.
Safety & Cautions
Please read carefully before use
Contraindications
- Pregnancy and breastfeeding: insufficient safety data; avoid
- Children under 3: avoid
- Surgery: discontinue 2 weeks before (may enhance anesthesia)
Drug Interactions
- Sedative medications (benzodiazepines, sleep aids): additive sedative effects
- Alcohol: enhances sedation
- Cytochrome P450 substrates: may affect drug metabolism
- Anticonvulsants: may interact
Possible Side Effects
- Morning grogginess at high doses
- Vivid dreams
- Paradoxical stimulation in some individuals
- Rare: headache, digestive upset
- Withdrawal symptoms with abrupt discontinuation after long-term use
Special Populations
- Pregnancy: avoid — insufficient safety data
- Children: consult pediatrician
- Elderly: use lower doses due to enhanced sedative sensitivity
- Drivers: do not drive after taking valerian
Sources & References
American Journal of Medicine
European Journal of Pharmacology
Phytotherapy Research
Quick Reference
Caprifoliaceae
Root, Rhizome
Earthy, musty, slightly bitter, pungent
Safety First
Always consult with a qualified healthcare provider before starting any new remedy, especially if you have existing health conditions or take medications.