Valerian (Valeriana officinalis) is a perennial herb that has been used for centuries to treat various ailments, particularly sleep disorders and anxiety. Modern research has begun to validate some of these traditional uses, highlighting valerian’s potential to improve sleep quality, reduce anxiety, and alleviate menopausal symptoms. This article delves into the research-based health benefits of valerian, exploring its efficacy, safety, and the mechanisms behind its therapeutic effects.

What is Valerian?

Valerian is a perennial flowering plant belonging to the family Caprifoliaceae. It is characterized by its tall, slender stems, which can grow up to 6 feet, and its clusters of small, fragrant white or pale pink flowers that bloom from June to September. The plant has a sturdy rhizome with many secondary roots and short runners, and it emits a strong, earthy aroma, particularly from its roots. Valerian is native to Europe and parts of Asia but has been naturalized in North America, where it thrives in damp, well-drained soils and cooler climates.

Valerian has a rich history of medicinal use dating back to ancient Greece and Rome. Hippocrates described its properties, and Galen later prescribed it for insomnia. In medieval Europe, it was used to ward off evil spirits and was a common remedy for nervousness, trembling, headaches, and heart palpitations. During World War II, it was used in England to relieve the stress of air raids. Traditional uses of valerian also include treating gastrointestinal spasms, epileptic seizures, and attention deficit hyperactivity disorder.

Today, valerian is widely available in various forms, including extracts, capsules, tablets, and teas. It is commonly used as a dietary supplement to promote sleep and reduce anxiety. Valerian root is often prepared as a tea or tincture, and dried plant materials are encapsulated or incorporated into tablets. Despite its popularity, the efficacy of valerian for treating sleep disorders and anxiety remains inconclusive, with most evidence being anecdotal or from small-scale studies. Nonetheless, it continues to be a favored natural remedy for its mild sedative properties.

Chemical Composition of Valerian

• Active Compounds: Key components like valerenic acid, valepotriates, and other phytochemicals.
• Mechanism of Action: How these compounds interact with the human body, particularly the nervous system.

Chemical Composition of Valerian

Valerian is rich in a variety of bioactive compounds, including valerenic acid, valepotriates, and other phytochemicals such as sesquiterpenes, monoterpenes, flavonoids, and alkaloids. Valerenic acid and its derivatives, such as hydroxyvalerenic acid and acetoxyvalerenic acid, are particularly notable for their sedative and anxiolytic properties. These compounds interact with the human nervous system by modulating the GABA-A receptors, which are crucial for inhibitory neurotransmission. Valerenic acid acts as a positive allosteric modulator at these receptors, enhancing the effects of GABA, the primary inhibitory neurotransmitter in the brain, thereby promoting a calming effect. Additionally, valepotriates, another significant group of compounds in valerian, contribute to its sedative effects by interacting with neurotransmitter pathways. The combined action of these phytochemicals results in valerian’s ability to alleviate anxiety and improve sleep quality

Research-Based Health Benefits of Valerian

1. Improves Sleep Quality

Valerian root has been extensively studied for its potential to improve sleep quality. Valerian may reduce the time it takes to fall asleep and enhance overall sleep quality and duration. Additionally, standardized extract of valerian significantly improved various sleep parameters, including sleep latency, sleep efficiency, and total sleep time, in individuals with mild insomnia.

What Research Says?

• Many studies have looked at how well valerian helps sleep. One big review of 16 studies with 1,093 people found that valerian made sleep better than a fake pill, but there were some study problems. Another look at 18 studies said valerian made sleep 1.37 times better than a fake pill, showing it might help with insomnia.
• Many studies have looked at how valerian affects sleep. One study with 128 people showed that valerian root extract helped them fall asleep faster and sleep better. This was especially true for those who usually had trouble sleeping, smokers, and people who took a long time to fall asleep. Another study with 16 patients with insomnia found that taking valerian for a long time helped them sleep more deeply and efficiently, without many side effects.
• Valerian has been tested on people with special sleep problems. For example, a small study on older adults who don’t sleep well found that valerian helped them get more deep sleep and less light sleep. But it didn’t help them fall asleep faster or change their dream sleep. Also, a study on kids with learning difficulties showed that valerian helped them fall asleep quicker and wake up less at night, making their sleep better.

2. Alleviates Insomnia Symptoms

Valerian root has been widely studied for its potential to alleviate insomnia symptoms. Valerian may help reduce the time it takes to fall asleep and improve overall sleep quality, making it a popular alternative to prescription sleep medications. Additionally, studies have shown that valerian can be particularly effective when used over a longer period, with some research suggesting that it may take a few weeks to observe significant improvements in sleep. Unlike many conventional sleep aids, valerian is associated with fewer side effects, such as morning drowsiness, making it a safer option for those seeking natural remedies for insomnia. However, it is important to note that not all studies have found valerian to be effective, and further research is needed to standardize dosages and formulations for optimal results.

What Research Says?

• Several reviews have looked at how well valerian works for sleep problems. One big review of 16 studies with 1093 people found that valerian might help you sleep better and is safe. But, there were some issues with how the studies were done. Another review of 18 studies showed that people taking valerian had a better chance of sleeping well compared to those who didn’t take it. This suggests that valerian may help with sleep troubles.
• Randomized controlled trials (RCTs) give different results about how well valerian works. One study with older women who had trouble sleeping showed no big difference between valerian and a fake pill in how fast they fell asleep, time awake after falling asleep, sleep quality, or how they felt about their sleep. Also, a set of single-person trials in regular doctor’s offices found that valerian didn’t really help people sleep better than a fake pill.
• Studies have looked at how valerian affects sleep patterns. One study on a similar plant, Valeriana edulis, showed fewer wake-ups and more REM sleep. This supports the idea that valerian might help people sleep. Another study found that taking valerian for a long time led to more deep sleep and better overall sleep than a placebo.

3. Reduces Hot Flashes

Valerian root has shown promising results in reducing the severity and frequency of hot flashes in menopausal and postmenopausal women. Valerian significantly alleviates hot flashes compared to placebo groups. Another study highlighted that a combination of fennel and valerian extracts further enhanced these benefits, improving sleep quality alongside reducing hot flashes.

What Research Says?

• A study in Hamadan, Iran, with 60 women who had gone through menopause, found that a herb called Valerian helped reduce hot flashes better than a placebo. The hot flashes were less severe after one month (p = .048) and even less so after two months (p = .020). Also, women had hot flashes less often two months after starting to take Valerian (p = .033).
• A study tested a fennel-valerian extract on 76 women who had finished menopause. It found that those who took the extract had fewer and less severe hot flashes than those who didn’t (P < 0.050). They also slept better, shown by a lower score on the Pittsburgh Sleep Quality Index (P = 0.030).
• In a study with 68 women going through menopause, they took Valerian at 255 mg three times daily for 8 weeks. The study found that the women had fewer and less severe hot flashes than those who took a placebo. These good results were the same after four and eight weeks.

4. Aid in alleviating anxiety

Valerian root has been studied for its potential to alleviate anxiety, with several studies suggesting it may be an effective natural remedy. Valerian is believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that has a calming effect on the nervous system, similar to the action of prescription anxiolytics like benzodiazepines. Valerian can significantly reduce anxiety symptoms in various populations, including patients undergoing hemodialysis, those with coronary artery disease, and individuals experiencing preoperative anxiety. Despite these promising findings, the evidence remains mixed, and more high-quality, large-scale studies are needed to confirm valerian’s efficacy and establish standardized dosages.

What Research Says?

• Valerian root has things like valerenic acid and valerenol. They work with the GABA(A) system, just like benzodiazepines do. These parts boost the effect of GABA, which is a brain chemical that slows down activity in the nerves. This makes you feel calmer. Research has found special spots on GABA(A) receptors where valerenic acid fits, showing it helps to reduce anxiety.
• Many studies have looked at how well valerian works to calm anxiety in people. One study with 64 volunteers who were stressed tested valerian root extract. It was a blind test where neither the researchers nor the participants knew who got the real treatment or a fake one. The results showed that valerian changed brain activity, especially in the front part of the brain. This change was linked to less anxiety. Another research compared valerian with diazepam, a known anxiety medicine, and a placebo in people with general anxiety disorder. This study found no big difference in anxiety levels between those who took valerian and the placebo. However, diazepam did help symptoms more.
• Valerian has been looked at for how it helps with anxiety at the dentist’s office. A study where people were chosen at random and didn’t know if they got valerian or a fake pill found that valerian helped lower worry during wisdom tooth surgery. It did this by lowering things like blood pressure and heart rate. Another study compared valerian to midazolam, a drug often used in dental work. Midazolam worked better at lowering these body signs, but valerian also made patients feel calm and relaxed with less trouble afterward.

5. Leads to menopausal symptoms

Valerian root has been found to be effective in reducing various menopausal symptoms, particularly hot flashes and sleep disturbances. Valerian can significantly decrease the frequency and severity of hot flashes in menopausal women. Its phyto-estrogenic components are thought to help balance estrogen levels, alleviating hot flashes and other hormonal symptoms. Additionally, valerian’s sedative and anxiolytic properties can improve sleep quality and reduce insomnia, which are common issues during menopause. The herb has also shown promise in alleviating premenstrual syndrome (PMS) symptoms like irritability, mood swings, and cramps, which can persist into the menopausal transition. Overall, valerian root appears to be a safe and effective complementary therapy for managing the physical and psychological symptoms associated with menopause.

What Research Says?

• A study looked at 100 women aged 50-60 who were going through menopause. It found that valerian helped them sleep better than a fake pill. The women took 530 mg of valerian extract two times a day for four weeks. Their scores on a sleep test called the Pittsburgh Sleep Quality Index (PSQI) went down, which means their sleep got better.
• Studies looked at how valerian and lemon balm together might improve sleep in women going through menopause. They found that this mix greatly helped the women sleep better compared to those who took a placebo.
• A review of studies in Iran found that valerian is safe and works well for sleep problems in women after menopause. The review pointed out that more research is needed to find the best dose with the fewest side effects.
• A study with 68 women going through menopause showed that valerian helped a lot with hot flashes. These women took 255 mg of valerian three times a day for eight weeks. They felt much better than those who took a placebo.
• A study looked at how well valerian and sleep tips worked for menopausal women. It found that these methods really helped with their symptoms and sleep issues. The study showed that pharmacists in the community can suggest valerian as an extra treatment.

6. Good for Restless Legs Syndrome

Valerian root has shown promise as a complementary treatment for Restless Legs Syndrome (RLS), a condition characterized by uncomfortable sensations in the legs and an uncontrollable urge to move them, often disrupting sleep. Valerian can improve sleep quality and reduce the severity of RLS symptoms. For instance, taking 800 mg of valerian daily for 8 weeks significantly improved sleep quality and decreased daytime sleepiness in RLS patients. Comparing valerian to gabapentin in hemodialysis patients with RLS found that while gabapentin was more effective in reducing RLS symptoms, both treatments equally improved sleep quality. Valerian’s sedative properties, which enhance GABAergic signaling in the brain, contribute to its effectiveness in alleviating the symptoms of RLS without the adverse side effects commonly associated with conventional pharmacological treatments

What Research Says?

• Valerian extracts can partly activate the 5-HT5a receptor. This is a serotonin receptor that helps control sleep. This action might help explain why valerian is good for sleep. It could be useful for treating sleep problems linked to RLS.
• Valerian has been used for a long time in old medicine, mainly in Europe and Asia. It helps with restlessness and trouble sleeping. You can find it in capsules, extracts, teas, and tinctures. These often have set amounts of valerenic acid. Valerian is usually safe, but you should use it with a doctor’s advice if you plan to use it for a long time. This is because it has compounds like valepotriates that could be harmful.

7. Helps in treating depression

GABA is a neurotransmitter that helps regulate mood and reduce anxiety, and valerian contains compounds such as valerenic acid and valerenol that enhance GABA activity, promoting relaxation and calmness. Valerian can significantly improve symptoms of depression, particularly in populations with comorbid conditions like anxiety and sleep disorders. Valerian significantly reduced depression symptoms in hemodialysis patients, highlighting its efficacy in improving mood and emotional well-being. Additionally, valerian’s ability to modulate serotonin and norepinephrine turnover in the brain further supports its antidepressant effects, making it a promising adjunctive therapy for depression.

What Research Says?

• A study looked at mixing St John’s wort and valerian extract. It found that together they worked better to ease depression and anxiety than just St John’s wort alone. This means valerian might boost the mood-lifting power of other herbal remedies.
• Studies on rats with ovalbumin sensitivity found that valerian extract helped reduce signs of depression. The rats moved more in a swimming test, showing less of the stillness linked to feeling down. This backs up the old idea that valerian is good for the nerves.
• A study tested valerian on patients getting hemodialysis. It was a careful test where neither the researchers nor the patients knew who got the real treatment or a fake one. They found that valerian helped these patients sleep better and feel less anxious and sad compared to those who got a placebo. This shows that valerian might help improve the mental health of people with long-term illnesses.

8. Aids in relieving headaches

Valerian root has been traditionally used to alleviate various types of headaches, including migraines and tension-type headaches. Although the exact mechanism is not fully understood, valerian’s sedative and relaxing properties are believed to play a significant role in its effectiveness. Studies have shown that valerian can reduce the frequency, duration, and intensity of migraine attacks, as well as improve the quality of life for those suffering from tension-type headaches by decreasing headache severity and associated disability. The herb’s active compounds, such as valerenic acid, enhance gamma-aminobutyric acid (GABA) activity in the brain, promoting relaxation and reducing stress, which are key factors in headache management. Despite these promising findings, more high-quality research is needed to fully establish valerian’s efficacy and safety for headache relief.

What Research Says?

• Valerian works by interacting with the gamma-aminobutyric acid (GABA) system, just like benzodiazepine drugs do. This helps calm you down and can reduce anxiety. It might also help treat headaches. Valerian has more than 150 chemicals in it, such as valerenic acid, which are known to help you relax and feel less anxious.
• Valerian is a traditional remedy for headaches, stress, and sleep problems. It works on the nervous system and can help with many issues. But we don’t know much about its long-term safety. Some parts of it could change cells in harmful ways. So, you should talk to a doctor before using it.

9. Aids in stress mitigation

GABA is a neurotransmitter that helps regulate nerve impulses, promoting relaxation and reducing anxiety. Valerian root can significantly decrease both physical and psychological stress responses by modulating the turnover of serotonin (5-HT) and norepinephrine (NE) in critical brain regions such as the hippocampus and amygdala. Additionally, compounds like valerenic acid in valerian root inhibit the breakdown of GABA, similar to the action of some anti-anxiety medications, thereby providing a calming effect. This herb has been used for centuries to alleviate stress, and modern research continues to support its efficacy in reducing stress-related symptoms and improving overall mental well-being.

What Research Says?

• Valerian helps calm anxiety because it works with the GABA(A) system, much like benzodiazepine medicines. Valerenic acid, found in valerian, can lower anxiety in lab rats. This shows it might be a good alternative to usual anxiety drugs. Also, valerian raises the amount of 5-HT in the hippocampus. This helps grow new cells and heal neurons in rats with depression.
• A study tested valerian root extract (VRE) on the brain with a special test called an EEG. The test was set up so neither the researchers nor the participants knew who got VRE or a fake pill. They found that VRE made a certain brain wave, called alpha coherence, stronger in the front part of the brain. This change was linked to feeling less anxious.
• Many studies show that valerian helps reduce anxiety in animals. For example, valerian root extract and valerenic acid made rats less anxious in the elevated plus maze test. Another study showed that valerian extracts can lower anxiety and depression in mice and rats. These extracts did this without making the animals sleepy or relaxing their muscles too much.
• Valerian has many benefits, not just for stress and anxiety. It works well with a type of fungus called arbuscular mycorrhizal (AM) fungi. This helps valerian handle salt in the soil better and makes more valerenic acid. This could be useful for farming and biotech uses. Also, studies show that valerian can grow well with organic fertilizer and less water. This means we can grow it in different conditions and keep making it without harming the environment.

Safety and Side Effects

Valerian is generally considered safe for short-term use, typically up to 4-8 weeks. Studies have shown that valerian has a wide margin of safety and is well-tolerated by most individuals. However, long-term safety data are lacking, and its use beyond the short-term period is not well-studied. Valerian has been linked to rare instances of liver injury, usually when combined with other botanicals. The U.S. Food and Drug Administration (FDA) classifies valerian as “generally recognized as safe” (GRAS) for food use.

Conclusion

Valerian is a versatile herb with a wide range of potential health benefits supported by scientific research. Its active compounds, particularly valerenic acid and valepotriates, interact with the GABA system and other neurotransmitter pathways, promoting relaxation, reducing anxiety, and improving sleep quality. Valerian has shown promising results in alleviating insomnia, hot flashes, anxiety, depression, restless leg syndrome, headaches, and stress. While generally considered safe for short-term use, long-term safety data are lacking, and caution should be exercised, especially when combining valerian with other botanicals or medications. Overall, valerian root presents a natural and potentially effective complementary therapy for various conditions, particularly those related to sleep, mood, and stress management.

ADDITIONAL RESOURCES

Here is a list of organizations in the United States that are involved in research on herbs, along with short descriptions and URLs:

1. American Botanical Council (ABC)

Description: A leading nonprofit education and research organization that provides information about the safe and effective use of medicinal plants and phytomedicines.

2. National Center for Complementary and Integrative Health (NCCIH)

Description: Part of the National Institutes of Health (NIH), NCCIH conducts and supports research and provides information about complementary health products and practices, including herbs.

3. American Herbalists Guild (AHG)

Description: A nonprofit organization representing herbalists, dedicated to promoting a high level of professionalism and education in the practice of therapeutic herbalism.

4. Herb Research Foundation (HRF)

Description: A nonprofit research and educational organization focusing on herbs, botanicals, and their sustainable use.

5. Botanical Research Institute of Texas (BRIT)

Description: A nonprofit, international scientific research and learning center focused on conservation and knowledge-sharing about plants, including herbs.

6. American Herbal Pharmacopoeia (AHP)

Description: A nonprofit organization dedicated to the development of quality control standards for botanicals, and providing accurate and reliable information on herbal medicine.

7. HerbalGram

Description: A peer-reviewed quarterly journal that publishes research and educational information on medicinal herbs and phytomedicines.

8. Integrative Medicine for the Underserved (IM4US)

Description: A nonprofit organization that promotes integrative health care, including the use of herbs, for underserved populations.

9. Mountain Rose Herbs

Description: While primarily an herbal products supplier, Mountain Rose Herbs also conducts and supports research on sustainable and effective use of herbs.

10. United Plant Savers (UpS)

Description: A nonprofit organization dedicated to protecting native medicinal plants of the United States and Canada and their native habitat while ensuring an abundant renewable supply of medicinal plants for generations to come.

Recommended for books on Valerian.

Here are some recommended books on Valerian, along with links where you can find them:

1. “Herbal Medicine: Biomolecular and Clinical Aspects“ by Iris F. F. Benzie and Sissi Wachtel-Galor

This comprehensive book covers various herbs, including Valerian, and discusses their therapeutic uses, active components, and clinical aspects.

2. “The Green Pharmacy: New Discoveries in Herbal Remedies for Common Diseases and Conditions from the World’s Foremost Authority on Healing Herbs“ by James A. Duke

This book provides valuable information on various herbs, including Valerian, and their healing properties.

3. “The Complete Guide to Herbal Medicines“ by Charles W. Fetrow and Juan R. Avila

A detailed guide on herbal medicines, including Valerian, with information on their uses, dosages, and side effects.

4. “Valerian: The Relaxing and Sleep Herb“ by Michael Tierra

A focused book on Valerian, discussing its history, uses, and benefits for relaxation and sleep.

5. “The Herbal Handbook: A User’s Guide to Medicinal Herbalism“ by David Hoffmann

A practical guide to herbalism, including detailed information on Valerian and its applications.

FAQS

1. What is valerian root, and how is it used?
   Valerian root is derived from the Valeriana officinalisplant, commonly used as an herbal remedy for sleep disorders, anxiety, and stress. It is available in various forms, including capsules, tablets, tinctures, and teas.
2. How does valerian root help with sleep?
   Valerian root is believed to improve sleep quality by increasing the levels of gamma-aminobutyric acid (GABA) in the brain, which has a calming effect on the nervous system. Some studies suggest it can reduce the time it takes to fall asleep and improve sleep quality, although more research is needed to confirm these effects.
3. Can valerian root reduce anxiety and stress?
   Preliminary research indicates that valerian root may have anxiolytic (anti-anxiety) properties. Valerenic acid, a component of valerian root, is thought to contribute to these effects without binding to benzodiazepine receptors, potentially making it less addictive than traditional anti-anxiety medications.
4. Is valerian root effective for menopausal symptoms?
   Some studies suggest that valerian root can help reduce hot flashes and other menopausal symptoms. For instance, a 2018 study found that taking 1,060 mg of valerian per day for two months reduced hot flashes in postmenopausal women.
5. What are the potential side effects of valerian root?
   Common side effects of valerian root include dizziness, headaches, stomach upset, and vivid dreams. More severe side effects, such as liver problems and allergic reactions, are rare but have been reported.
6. How should valerian root be taken for sleep and anxiety?
   For sleep, the recommended dosage ranges from 300 to 600 mg of valerian root taken 30 minutes to two hours before bedtime. For anxiety, doses of 400–600 mg of valerian extract or 0.3–3 grams of valerian root up to three times per day are suggested.
7. Is valerian root safe for long-term use?
   Valerian root is generally considered safe for short-term use (up to 4-8 weeks). The long-term safety of valerian root has not been well-studied, so it is advisable to consult a healthcare professional before prolonged use.
8. Can valerian root interact with other medications?
   Yes, valerian root can interact with other sedatives, including alcohol, antidepressants, antipsychotics, barbiturates, muscle relaxers, and sleep medications. It is important to consult a healthcare provider before combining valerian with other medications.
9. Is valerian root safe for pregnant or breastfeeding women?
   The safety of valerian root for pregnant or breastfeeding women has not been established. Therefore, it is recommended that these groups avoid using valerian root unless advised by a healthcare professional.
10. What does the research say about valerian root’s effectiveness?
    Research on valerian root’s effectiveness is mixed. While some studies show positive effects on sleep and anxiety, others do not find significant benefits. The variability in study designs, dosages, and participant characteristics makes it difficult to draw definitive conclusions.

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