What is Valerian?
Valerian (Valeriana officinalis) is a perennial flowering plant native to Europe and parts of Asia that has been used medicinally for over 2,000 years. The supplement is derived from the plant’s root, which contains various bioactive compounds including valerenic acid, isovaleric acid, and volatile oils. Valerian is primarily known for its sedative and anxiolytic properties, making it one of the most popular herbal remedies for sleep disorders and anxiety.
Available as dried root, liquid extracts, tinctures, and standardized capsules, valerian has a distinctive earthy, pungent odor that some find unpleasant. Despite its strong smell, valerian remains widely used as a natural alternative to pharmaceutical sleep aids and anti-anxiety medications.
Health benefits & uses
Sleep quality and insomnia (Moderate evidence): Multiple studies suggest valerian may improve sleep quality and reduce the time it takes to fall asleep. A systematic review found that valerian demonstrated statistically significant benefits for subjective sleep quality, though effects were generally modest.
Anxiety reduction (Limited evidence): Some clinical trials indicate valerian may help reduce anxiety symptoms, particularly in stressful situations. However, the evidence is less robust than for sleep applications, with studies showing mixed results.
Menstrual cramps (Limited evidence): Preliminary research suggests valerian may help reduce menstrual pain intensity, possibly due to its muscle-relaxing properties. However, more high-quality studies are needed to confirm this effect.
Restlessness and nervous tension (Limited evidence): Traditional use and some small studies support valerian’s use for general nervousness and restlessness, though larger controlled trials are lacking.
How it works
Valerian’s sedative effects appear to work through multiple mechanisms in the central nervous system. The primary active compounds, particularly valerenic acid and its derivatives, may enhance the activity of gamma-aminobutyric acid (GABA), the brain’s main inhibitory neurotransmitter. This increased GABA activity promotes relaxation and sleepiness.
Additional compounds in valerian, including isovaleric acid and various flavonoids, may contribute to its anxiolytic effects through interactions with adenosine receptors and serotonin pathways. The volatile oils present in the root may also play a role in the herb’s sedative properties, though the exact mechanisms remain under investigation.
Dosage
There is no established RDA or UL for valerian. Typical adult dosages for sleep support range from 300-600 mg of standardized extract taken 30-60 minutes before bedtime. For anxiety, doses of 120-200 mg taken 2-3 times daily are commonly used.
When using valerian tea, 2-3 grams of dried root steeped in hot water for 10-15 minutes is a traditional preparation. Some people may need to use valerian for 2-4 weeks before experiencing optimal benefits, as effects can be cumulative.
Always consult with a healthcare provider before starting valerian, especially if you have underlying health conditions or take medications. Start with lower doses to assess tolerance.
Food sources
Valerian is not naturally present in common foods and must be consumed as a dietary supplement or herbal preparation. The root is the only part of the plant used medicinally, and it requires specific processing to concentrate the active compounds.
Commercial valerian products include standardized extracts (often standardized to 0.3-0.8% valerenic acids), whole dried root preparations, and combination formulas that may include other calming herbs like passionflower or lemon balm.
Safety & side effects
Valerian is generally well-tolerated by most adults when used short-term (up to 4-6 weeks). Common mild side effects may include headache, dizziness, stomach upset, and drowsiness the following day.
Some individuals may experience paradoxical effects, including increased anxiety or restlessness. Vivid dreams or changes in dream patterns have also been reported. Long-term safety data is limited, so extended use should be supervised by a healthcare provider.
Valerian may cause withdrawal symptoms if discontinued abruptly after prolonged use, including rebound insomnia or increased anxiety. Gradual tapering is recommended when stopping regular use.
Interactions
Sedating medications: Valerian may enhance the effects of prescription sleep aids, benzodiazepines, barbiturates, and other central nervous system depressants, potentially causing excessive sedation.
Alcohol: Combining valerian with alcohol may increase drowsiness and impair cognitive function more than either substance alone.
Other sedating supplements: Valerian may have additive effects when combined with other calming herbs like kava, passionflower, or melatonin.
Anesthesia: Valerian may interact with anesthetic agents, so discontinuation 2-3 weeks before scheduled surgery is often recommended.
Who should be cautious
Pregnant and breastfeeding women should avoid valerian due to insufficient safety data. Children under 18 should only use valerian under medical supervision.
Individuals with liver disease should exercise caution, as some reports suggest potential hepatotoxicity with certain valerian preparations, though causation has not been definitively established.
People taking medications for depression, anxiety, or sleep disorders should consult healthcare providers before using valerian to avoid potential interactions or conflicting effects.
Those who operate machinery or drive should be aware that valerian may cause drowsiness and impair reaction times, especially when first starting use.
Frequently asked questions
How long does it take for valerian to work?
Valerian may have acute effects within 30-60 minutes for sleep, but optimal benefits often develop over 2-4 weeks of consistent use. Some people notice improvements immediately, while others require longer-term use to experience significant effects.
Can I take valerian every night?
While short-term nightly use (4-6 weeks) appears safe for most people, long-term daily use should be supervised by a healthcare provider. Some experts recommend taking breaks from valerian to prevent tolerance or dependence.
Why does valerian smell so strong?
The distinctive odor comes from volatile compounds in the root, including isovaleric acid. This strong smell doesn’t affect the herb’s efficacy, and encapsulated forms can minimize exposure to the odor.
Is valerian addictive?
Valerian is not considered addictive in the traditional sense, but some people may develop psychological dependence on its sleep-promoting effects. Physical withdrawal symptoms have been reported with abrupt discontinuation after prolonged use.
Can valerian help with anxiety during the day?
Some studies suggest valerian may help with anxiety without causing significant daytime drowsiness when taken in appropriate doses. However, individual responses vary, and some people may experience sedation even with lower daytime doses.
Classification:
Typical dose: — · Studied up to: —
References
Authoritative profile & live regulatory status: Valerian on SupplementIndex →