Valerian

Valerian (Valeriana officinalis) is a perennial herb native to Europe and parts of Asia, renowned for its calming and sedative properties. Traditionally, the root has been used for centuries to ease insomnia, anxiety, and nervous unrest, with references dating back to ancient Greece and Rome. Modern herbal medicine continues to use valerian primarily to support sleep and manage mild anxiety, with some evidence suggesting it may also relieve symptoms of menopause and menstrual discomfort. Valerian’s effects are believed to stem from its interaction with neurotransmitter systems in the brain, particularly gamma-aminobutyric acid (GABA), which helps regulate nervous system activity and promote relaxation.

Key Facts

• Valerian root contains multiple active compounds, including valerenic acid, valepotriates (iridoids), essential oils, flavonoids, and lignans
• Its sedative and anxiolytic effects are linked to modulation of GABA receptors, similar to how some prescription anti-anxiety drugs work
• Clinical studies suggest that valerian may improve sleep quality, reduce the time needed to fall asleep, and ease mild anxiety
• It has also been studied for reducing the severity and frequency of hot flashes in menopause and alleviating menstrual cramps
• Valerian is typically consumed as a tea, capsule, or tincture, with effects often becoming noticeable after consistent use over several weeks
• Side effects are generally mild but may include drowsiness, headache, stomach upset, and vivid dreams; it is not recommended for children under 12 or pregnant women

What does the research say about valerian and its effects on the body?

Research indicates that valerian can modestly improve sleep quality and reduce the time it takes to fall asleep, particularly in people with mild insomnia or sleep disturbances. Its anxiolytic and sedative effects are attributed to its influence on GABAergic activity in the brain, which helps calm nervous system activity and promote relaxation. Some studies also suggest potential benefits for anxiety, menopausal symptoms, and menstrual pain, though results can vary, and more robust clinical trials are needed for definitive conclusions.

How is valerian traditionally used?

Valerian root has been used since ancient times as a remedy for sleeplessness, anxiety, and nervous tension, often prescribed by herbalists and physicians in Europe and Asia. It was also historically valued as a tonic for the nervous system, and in some cultures, used for digestive issues, wound healing, and as a diuretic. The root remains the most commonly used part of the plant in both traditional and modern herbal preparations.

How to take valerian?

Valerian is most often taken orally as capsules, tablets, tinctures, or herbal tea made from the dried root. For sleep, typical doses range from 300 to 600 mg of extract or 2–3 grams of dried root, taken 30 minutes to two hours before bedtime. For anxiety or stress, lower doses are usually recommended throughout the day. It can also be used as a bath additive for relaxation, but this is less common. Always follow product instructions or consult a healthcare professional for guidance.

Are there any known side effects or precautions when using valerian?

Valerian is generally well-tolerated when used short-term, but side effects can include drowsiness, headache, dizziness, stomach upset, and vivid dreams. Rarely, it may cause liver problems or allergic reactions. It should not be used by children under 12, pregnant or breastfeeding women, or people with known allergies to valerian or related plants. Long-term safety has not been established, and abrupt discontinuation after prolonged use may cause withdrawal-like symptoms.

How long does it take to see the benefits of valerian?

Valerian’s effects on sleep and anxiety are usually gradual, with optimal results often seen after two to four weeks of consistent use. Some people may notice improvements within a few days, but for most, regular nightly use is needed before significant benefits are experienced. If symptoms persist after two weeks, it is advisable to consult a healthcare professional.

What to look for when purchasing valerian products?

Choose valerian supplements from reputable brands that provide standardised extracts with known amounts of valerenic acids, as product quality can vary widely. Look for products tested for purity and free from contaminants such as heavy metals. Avoid products with unclear labelling or from unreliable sources, as some supplements have been found to contain little active ingredient or unwanted additives.

Medino Recommends:

Is valerian addictive or habit-forming?

Valerian is not considered addictive or habit-forming when used as directed and for short periods. However, abrupt discontinuation after long-term use may cause mild withdrawal symptoms, so it is best to taper off gradually if stopping after extended use.

Can valerian be taken with other medications?

Valerian can interact with sedatives, sleeping pills, anti-anxiety medications, and substances that affect the central nervous system, potentially enhancing their effects. It may also interact with alcohol and certain anaesthetics. Always consult a healthcare provider before combining valerian with other medicines or supplements.

Does valerian help with menopause symptoms?

Some studies have found that valerian root can reduce the severity and frequency of hot flashes in menopausal women, providing a potential alternative for those who cannot use hormone therapy. It may also help with associated sleep disturbances and mood symptoms, though more research is needed to confirm these effects.

Written by Gintare Sukyte