Valerian Root
Nature's sedative — the most popular herbal sleep aid with centuries of use
Also known as: Valeriana officinalis • All-Heal • Garden Heliotrope
Overview
Valerian root (Valeriana officinalis) is one of the most widely used herbal sleep aids in the world, with a history of medicinal use dating back to ancient Greece and Rome. Hippocrates described its properties, and Galen prescribed it for insomnia in the 2nd century. The root contains over 150 chemical constituents, including valerenic acid, isovaleric acid, and various iridoids (valepotriates), which work synergistically to promote relaxation and sleep. Valerian's mechanism of action involves increasing GABA availability in the synaptic cleft by inhibiting GABA reuptake and stimulating GABA release, similar to benzodiazepines but much milder. It also binds to adenosine A1 receptors and serotonin 5-HT5a receptors. Clinical evidence for valerian is mixed but generally positive for subjective sleep quality, with the best results seen after 2-4 weeks of consistent use.
Key Benefits
Sleep Quality Improvement
Meta-analyses suggest valerian improves subjective sleep quality without the hangover effect of pharmaceutical sleep aids. It reduces sleep latency (time to fall asleep) and increases deep sleep stages. Effects are cumulative — best results after 2-4 weeks.
Anxiety Reduction
Valerian's GABAergic activity provides mild anxiolytic effects. It's been studied for generalized anxiety and situational anxiety (like pre-procedure nervousness) with positive results in several trials.
Muscle Relaxation
The antispasmodic properties of valerian help relieve muscle tension and cramps. It's traditionally used for menstrual cramps and has shown benefit in clinical studies for this purpose.
Stress Response
Valerian modulates the stress response through GABA enhancement and cortisol modulation, helping to break the cycle of stress-induced insomnia.
Dosage & How to Take
300-600mg of standardized extract (0.8% valerenic acid) taken 30-60 minutes before bed
| Purpose | Dose | Notes |
|---|---|---|
| Sleep support | 450-600mg before bed | Allow 2-4 weeks for full effect |
| Anxiety | 200-400mg 2-3x daily | Lower doses throughout the day |
| Muscle relaxation | 300-400mg as needed | Can combine with magnesium |
| Valerian tea | 2-3g dried root steeped 10-15 min | Taste is strong — honey helps |
Best Time to Take
30-60 minutes before bed for sleep; divided doses for anxiety
With or Without Food
Can be taken with or without food. Some find it easier on the stomach with a small snack.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Standardized Extract (0.8% valerenic acid) | Good | Sleep and anxiety | Most clinically studied form |
| Root Powder | Moderate | General use | Contains full spectrum of compounds |
| Tincture | Good | Fast onset | Alcohol-based extracts absorb quickly |
| Tea | Moderate | Bedtime ritual | Strong, earthy taste — not for everyone |
Side Effects & Safety
Common
- Morning grogginess (at higher doses)
- Vivid dreams
- Headache
- GI upset
Rare
- Paradoxical stimulation (rare, more common in some individuals)
- Liver toxicity (extremely rare, possibly from contaminated products)
Contraindications
- Concurrent use with benzodiazepines or other sedatives
- Before surgery (stop 2 weeks prior)
- Pregnancy and breastfeeding
Interactions
Additive sedation — potentially dangerous
Enhanced sedative effects
Additive sedation
May mildly inhibit CYP3A4 metabolism
Scientific Research
Sleep Quality Meta-Analysis
Meta-analysis of 16 studies found valerian improved subjective sleep quality without significant side effects
Valerian vs Oxazepam
600mg valerian was comparable to 10mg oxazepam for sleep quality after 6 weeks, with fewer side effects
Anxiety Reduction
Valerian extract reduced anxiety scores in patients undergoing dental procedures
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.