Plant MedicineValerian

Valerian

Valeriana officinalis

Family: Caprifoliaceae

Also known as: Garden valerian, Garden heliotrope, All-heal, Setwall

At a glance

Best for: Insomnia, Sleep quality, Anxiety, Menopausal symptoms
Parts used: Root, Rhizome
Common forms: Capsule, Tea, Tincture, Extract
Evidence level: Promising
Cautions: May cause morning drowsiness; Paradoxical stimulation in some people; Avoid in pregnancy
Nervous
Capsule
Tea
Tincture
Extract
Europe
Asia

What it is

Valerian is a perennial herb whose roots have been used as a sedative for thousands of years. The active compounds include valerenic acids (which inhibit GABA breakdown), iridoids (valepotriates), and flavonoids including linarin and hesperidin.

Traditional use

Used in ancient Greece and Rome as a sleep aid and for nervous conditions. Widely used throughout medieval Europe. Introduced to England in the 16th century. Used extensively during World War II to treat shell shock and anxiety from air raids.

What modern research suggests (Promising)

Multiple meta-analyses suggest valerian improves sleep quality, particularly when taken regularly for 2+ weeks. Some studies show reduced time to fall asleep and reduced night wakings. Evidence for anxiety is mixed but positive. Some studies show benefit for menopausal sleep disturbance.

How people use it

For sleep: 300–600mg standardised extract (0.8% valerenic acids) taken 30–60 minutes before bed. Most effective when taken nightly for at least 2 weeks. As tea: steep 1 tablespoon of dried root in hot water for 10–15 minutes. For anxiety: 120–200mg extract up to 3 times daily.

Safety + interactions

Generally safe for short to medium-term use (up to 28 days in most studies). Some people experience paradoxical stimulation (feeling more alert). Morning drowsiness possible—particularly with higher doses. Do not take during pregnancy or breastfeeding. Avoid alcohol. Do not stop abruptly after long-term use.

May interact with: Sedatives, CNS depressants, Alcohol

Quality notes

Valerian root has a distinctive unpleasant smell from isovaleric acid—this is normal and a sign of active compounds. Standardised extracts (0.8% valerenic acids) are preferred. The root must be adequately dried and stored to preserve active compounds. Quality varies widely between brands.

FAQs

How long does valerian take to work for sleep?

Unlike prescription sleep aids, valerian typically takes 2–4 weeks of consistent nightly use to show optimal benefit. Acute single-dose effects are modest. Think of it as a tonic for the nervous system rather than an immediate sedative.

Why does valerian smell so bad?

The distinctive unpleasant smell comes from isovaleric acid, which forms as valerenic acids break down. This smell is actually a rough indicator of quality—the herb is active. Capsules are recommended to avoid the taste.

Community Insights

Premium members share their experiences and knowledge about this plant.

Disclaimer: This content is educational and not medical advice. Always consult a qualified healthcare provider before using any herbs or supplements, especially if you are pregnant, nursing, taking medications, or have a medical condition.

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