Valerian Root

Effects and Benefits

Core Identification

Common Names:
- Valerian
- Garden Heliotrope
- All-Heal
- Setwall
- Vandal Root

Latin Name: Valeriana officinalis

Category: Herb

Uses

Traditional Uses

• Sleep promotion and general nervous complaints - European herbal tradition, documented since Medieval period ("All-Heal")
• Epilepsy treatment - historical European use, notably documented by Fabius Calumna (1592) who claimed to cure his epilepsy with valerian
• Cramps and menopausal symptoms - used by the Menominee people of North America (V. uliginosa)
• Hysteria and nervous conditions - traditional European and Himalayan medicine

Modern Uses

• Sleep Enhancement - Improves sleep quality, reduces time to fall asleep (sleep latency), and increases time spent in deeper sleep stages | Research quality: Strong
• Key findings: Multiple double-blind studies demonstrate valerian improves subjective sleep quality comparable to benzodiazepines (oxazepam, triazolam) without morning grogginess or hangover effects. Polysomnographic studies show increased delta sleep and REM sleep, reduced wakeful episodes, and improved sleep efficiency.

• Source citations: Chevallier Encyclopedia of Herbal Medicine; Bone Clinical Guide to Blending Liquid Herbs; WRCHM Western Materia Medica I

• Anxiety Relief - Reduces nervous tension, tremors, panic attacks, palpitations, and sweating | Research quality: Strong

• Key findings: Clinical studies show valerian-St. John's wort combinations comparable to diazepam (Valium) and amitriptyline for anxiety and mild depression. Flavonoid constituents, particularly 6-methylapigenin, bind to benzodiazepine receptor sites producing anxiolytic effects.

• Source citations: WRCHM Western Materia Medica I; Chopra Center Herbal Handbook

• Muscle Relaxation - Relieves muscle tension, spasms, and associated pain | Research quality: Moderate

• Key findings: Valerian relaxes smooth muscle of the uterus, colon, bronchial passages, and skeletal muscles. Used for menstrual cramps, irritable bowel syndrome, tension headaches, and neck/shoulder tension.

• Source citations: Chevallier Encyclopedia of Herbal Medicine; Blankespoor Healing Garden; Groves Grow Your Own Herbal Remedies

• Blood Pressure Support - Mildly reduces hypertension through relaxation of blood vessel lining | Research quality: Moderate

• Key findings: Research in Germany and Switzerland endorses valerian for lowering blood pressure, particularly when hypertension is stress-related. Often combined with hawthorn for cardiovascular support.

• Source citations: Chevallier Encyclopedia of Herbal Medicine; Gladstar Medicinal Herbs

• Benzodiazepine Withdrawal Support - Assists in weaning from sedative medications | Research quality: Preliminary

• Key findings: Clinical study of 19 patients with chronic insomnia found valerian effective for weaning off benzodiazepines, displaying mild anxiolytic effect and improved sleep without dependence.
• Source citations: WRCHM Western Materia Medica I; Chopra Center Herbal Handbook

Active Compounds

Primary Active Ingredients:
- Valepotriates (valtrate, isovaltrate) - Iridoid compounds that induce sleep and have balancing effects on the autonomic nervous system; decompose in stomach acid to less toxic baldrinals
- Valerenic acid and valerenal - Volatile oil compounds that induce sleep and indirectly raise GABA (gamma-aminobutyric acid) levels in the brain
- Volatile oils (up to 1.4%) - Including bornyl acetate and beta-caryophyllene; responsible for sedative effects and characteristic odor
- Flavonoids - 6-methylapigenin (binds to benzodiazepine receptors), hesperidin, and linarin have sedative effects enhanced when combined with valerenic acid
- Alkaloids - Contribute to overall nervous system activity
- Isovaleric acid - Present in fresh root; responsible for characteristic smell and sedative effects

Dosage Information

Standard Dosage:
- Form: Tincture (fresh root preferred)
- Amount: 2-4 mL (½ to 1 teaspoon)
- Frequency: 1-3 times daily; typically taken in evening or before bed

Therapeutic Dosage:
- Form: Dried root equivalent or standardized extract
- Amount: 2-6 g dried root daily (or equivalent extract)
- Purpose: Insomnia, chronic anxiety, muscle tension
- Duration: Effects build with consistent use; may take 2-4 weeks for full benefit. Can be used short-term for acute situations.

Maximum Safe Dosage:
- Daily maximum: Approximately 10-15 g; overdoses around 20 g may cause temporary symptoms
- Warning threshold: Overdose symptoms include fatigue, abdominal cramping, chest tightness, lightheadedness, hand tremors, and dilated pupils; symptoms resolve within 24 hours

Bioavailability Notes:
- Fresh root tincture is considered strongest and most effective
- Dried, powdered preparations are least effective due to volatile compound degradation when exposed to light and oxygen
- Aqueous (water) and ethanolic extracts both demonstrate sedative activity
- Aromatherapy with valerian essential oil can have calming effects

How to Take It

Timing:
- Best taken in the evening after dinner or 30 minutes to 1 hour before bedtime for sleep support
- For chronic anxiety: small frequent doses throughout the day are sometimes more effective than one large dose
- Can be taken with or without food
- For chronic insomnia: take morning and evening for a week or longer; effects strengthen with consistent use

Synergies - What It Works Well With

Complementary Supplements:
1. Hops - Classic European combination for sleep; reduces noise-induced sleep disturbance and helps maintain healthy sleep architecture | Enhanced sleep promotion
2. Lemon Balm (Melissa) - Improves sleep quality and daily condition without hangover or withdrawal effects | Gentle, effective insomnia formula
3. Passionflower - Fellow sedative nervine for anxiety and sleep | Broader-acting relaxation; may work for those who don't respond to valerian alone
4. Skullcap - Nervous system relaxant | Combined nervous system support and muscle relaxation
5. St. John's Wort - Combines well for depression with sleep disturbance | Comparable efficacy to antidepressants for mild-moderate depression
6. Hawthorn - Cardiovascular tonic | Heart palpitations, irregular heartbeat, stress-related high blood pressure
7. Chamomile - Gentle relaxant | Enhanced sleep and digestive calming
8. California Poppy - Sedative analgesic | Pain-related sleep disturbance
9. Kava - Anti-anxiety herb | Stress-induced insomnia (use during washout from other treatments)

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Other strong sedatives (in excess) - Additive sedation may cause over-sedation | Monitor combined dosages carefully

Drug Interactions:
1. Benzodiazepines (Valium, Xanax, Ativan, Librium) - May potentiate sedative effects; concurrent use should be avoided or carefully monitored | Excessive sedation, impaired coordination | Severity: Moderate-Severe
2. Barbiturates - May prolong effects of sedative medication | Over-sedation | Severity: Moderate-Severe
3. Antidepressants - May increase sedative effects, particularly with tricyclics like amitriptyline | Enhanced drowsiness | Severity: Moderate
4. Hypotensive medications - May enhance blood pressure lowering effects, potentially causing next-morning drowsiness | Monitor blood pressure and adjust doses | Severity: Mild-Moderate
5. Antianxiety medications - Synergistic sedation may occur | Slowly introduce herb if combining | Severity: Moderate
6. Pain medications - May increase sedative effects | Monitor for excessive drowsiness | Severity: Mild-Moderate
7. Alcohol - May increase sedation | Avoid or limit concurrent use | Severity: Moderate

Food Interactions:
- Alcohol - may enhance sedative effects
- Caffeine - may counteract intended calming effects

Safety Information

Contraindications:
- Pregnancy and breastfeeding (insufficient safety data)
- Children under 3 years of age without professional guidance
- Individuals with known hypersensitivity to valerian
- Use caution in those with liver disease (some concern based on rare case reports)

Side Effects:
- Common: Mild gastrointestinal upset, headache (rare and idiosyncratic)
- Uncommon: Paradoxical stimulation (agitation, restlessness) in approximately 1 in 10 people - more common with dried/old preparations
- Rare: Morning grogginess (less common than with pharmaceutical sedatives); mild diuretic effect
- Note: If paradoxical stimulation occurs, discontinue use; passionflower or skullcap may be better alternatives

Long-Term Use:
- Valerian is considered non-addictive and safe for extended use
- Does not produce tolerance, dependence, or withdrawal symptoms
- No rebound insomnia reported upon discontinuation
- Effects may strengthen with consistent use over 2-4 weeks
- Some herbalists recommend occasional breaks (cycling) though not strictly required

Special Precautions:
- Surgery: Discontinue 2 weeks before scheduled surgery due to potential interactions with anesthesia
- Driving/machinery: May cause drowsiness; avoid operating heavy machinery until individual response is known
- Individual response varies significantly - start with low dose to assess reaction
- Fresh or recently prepared products preferred to avoid paradoxical reactions from degraded material
- "Valerian type" constitution (cold, anxious, thin-framed, muscular tension) may respond best

Primary Uses At-a-Glance

Primary:
- Insomnia and sleep disturbances
- Anxiety and nervous tension
- Muscle tension and spasms
- Stress-related conditions

Secondary:
- Menstrual cramps (dysmenorrhea)
- Tension headaches
- Irritable bowel syndrome
- Heart palpitations (with hawthorn)
- Mild depression (with St. John's wort)
- Benzodiazepine withdrawal support

Sources

Local Library:
- Chevallier, Andrew - Encyclopedia of Herbal Medicine
- Bone, Kerry - A Clinical Guide to Blending Liquid Herbs
- Bruton-Seal, Julie - The Big Book of Backyard Medicine
- WRCHM - Western Materia Medica I
- Simon, David - The Chopra Center Herbal Handbook
- DK - Herbal Remedies (2007)
- Gladstar, Rosemary - Medicinal Herbs
- Hobbs, Christopher - Grow It, Heal It
- DeBaggio, Thomas - The Encyclopedia of Herbs
- Blankespoor, Juliet - The Healing Garden
- Groves, Maria Noel - Grow Your Own Herbal Remedies
- Balch, Phyllis - Prescription for Herbal Healing
- Pursell, J.J. - The Herbal Apothecary
- Todd, Jude - Jude's Herbal Home Remedies
- Tierra, Michael - The Way of Herbs
- Wilen, Lydia - Healing Remedies
- Philips, Nancy - The Herbalist's Way

General Knowledge:
- Extensive clinical research from Germany, Switzerland, and Sweden on sleep quality
- Traditional European herbal medicine (Medieval to present)
- Traditional Native American use (Menominee people)
- USP24-NF19 official monograph
- German Commission E positive monograph
- ESCOP recommendations