For herbalists and big-name supplement manufacturers alike, valerian root is a well-known tool. Valerian root’s health benefits are primarily assumed to be sleep assistance and tension reduction, but there are other (and more specific) proposed use cases as well.
You can find a detailed introduction to valerian root’s history, multicultural uses, and pharmacology below. And if you’re extra curious about the uses of valerian root, stick around until the end to understand the lesser-known facts. We’ll explain how valerian root compares to melatonin, whether or not it’s safe to give valerian root to your cat or dog, and how Valium and valerian root are related.
What is Valerian Root
Valerian root is a perennial herb which prefers sandy soil. Its height generally varies from 30-150 cm tall, and it has long umbellate clusters of white to pink flowers. The most beneficial part of the plant, however, is below ground. The roots contain an aromatic essential oil as well as some alkaloids. Taken together, they are desired for their effects on the human nervous system.
This inconspicuous plant grows on the edge of rivers and creeks. Perhaps you’ve walked by Valeriana officinalis during a forest stroll and admired it as just another wildflower that’s easy on the eyes. But there’s a lot more to valerian root than initially meets the eye.
Historical Uses of Valerian Root
Valerian Root is an ancient medicinal herb. It has a written history dating back to Greek and Roman times. The Greek word for it is fu or phu. The modern word “valerian” is derived from the latin root valere (to be in health).
It’s importance was central to myth and superstition.The Greeks recommended hanging a sprig of valerian under a window to dispel bad luck. They believed the plant brought lightning as well as a lover. Hippocrates, the so-called “father of medicine,” wrote about therapeutic uses of valerian root. Galen, the personal physician to Marcus Aurelius, described the use of valerian root for insomnia.
The Medieval period was a moment of repetition and memorization of the discoveries and technologies of the Golden ages of the Greeks and Romans. Consequently, valerian root also enjoyed a long-lasting, immense popularity up to and throughout the 16th century.
In Great Britain, where the plant grows abundantly, it had a resurgence during the World Wars. Valerian root was widely prescribed for shell shock. Furthermore, in WWII the civilian population used it to handle the stresses of air raids. This resurgence of a traditional medicine during a period of modern turmoil demonstrates the timeless nature of effective herbal remedies.
Valerian Root Health Benefits
Valerian root has been consumed for its beneficial properties for millennia. The purpose for using it and its documented health benefits vary from person to person, place to place, and epoch to epoch.
Valerian Root in Ayurvedic and Traditional Chinese Medicine
Valerian root has been employed in Traditional Chinese Medicine (TCM). It is also used in the Indian traditional practice of Ayurvedic medicine. Naturally, Valeriana officinalis grows in both Europe and Asia, and thrives in its introduced habitat of North America. In TCM and Ayurvedic medicine, however, valerian root consists of two different species: V. officinalis and V. wallichii.
According to Snu Voogelbreinder (343), V. wallichii is said to have similar properties to officinalis. Yet is more desirable for “strengthening the mind and promoting awareness.”
In TCM, valerian root is called Xie Cao and is believed to help move blood and affect the liver and heart meridians. Tagar, as it is called in the Ayurvedic tradition, is described as pungent, bitter, astringent, light for digestion, slimy in nature, hot, and balances all three “Doshas.” In effect, these traditional explanations describe valerian’s benefits regarding sleeplessness, nervousness, and bleeding issues.
What Does Valerian Root Do?
Now that we have spent the time to get to know valerian root through its traditions, history, and components, let’s finally dig into its specific health benefits.
Valerian root is classified by the FDA to be GRAS (Generally Recognized As Safe). However, it is not approved to treat, cure or diagnose any specific disease. There are a few possible explanations for this.
Modern Evidence-Based Science
For starters, the clinical trials surrounding the use of valerian root have been inconclusive and haven’t shown many statistically significant results. There have been a number of studies completed on the effectiveness of valerian root and various valerian root extracts, and the results are a mixed bag.
Some researchers believe that it has legitimate potential for sleep-related issues. A few studies with small sample sizes show valerian’s potential to improve sleep quality and serve as a “mild hypnotic.” Yet, this hasn’t been conclusively proven by large clinical trials. Meaning, at the moment, the bulk of evidence for the effectiveness of valerian root is in the many thousands of years of traditional use.
Pharmacology of Valerian Root
While the pharmacology of valerian root and all of its active compounds are relatively understudied, scientists believe it may act primarily on GABA metabolism and reuptake, 5HT1a, and adenosine receptors.
Presently, the goal of scientists—and pharmacologists in particular—is to isolate single molecules and document their effects. This is fine when it comes to understanding isolated drugs. However, when you take something like valerian root, with its many dozens of active molecules, you’re left with much-harder-to-understand physiologic effects.
Valeriana officinalis Active Compounds
Valerian roots contain up to 1% essential oils by weight and 0.2-2% valepotriates and valepotriate glycosides. It also contains monoterpene bornyl acetate and a range of compounds called sesquiterpenes, including valerenic acid. Some of these compounds have been found to directly affect the amygdala in the brain; valerenic acid has been shown to inhibit the enzymes that break down GABA, resulting in sedation.
Valerian Root Side Effects
Valerian root is generally well tolerated. However, there are some side effects. To begin with the most extreme example, in 1995 a teenager attempted suicide with valerian root capsules. She took over “20 times” the recommended serving and all toxic symptoms resolved within 24 hours.
Given that the toxicity of valerian root at high, single doses seems fairly well tolerated, the side effects that do appear are relatively mild. Side effects may include “headache, stomach upset, mental dullness, excitability, uneasiness, heart disturbances, and even insomnia in some people.”
Another side effect from valerian root comes from slight overdoses. One of the studies that looked at sleep quality showed that some participants reported feeling more tired in the morning. The group which experienced this effect was taking 900 mg of an extract before bed. (The ideal size found in this study was around 600 mg.) The increased sleepiness likely comes from still having excess valerian root extract in your system when you still wake. This doesn’t occur in smaller quantities.
One of the more interesting side effects of valerian root is an increase in the vividness of your dreams. In fact, this effect is so common that it has become the explicit purpose of use for some people interested in altering their dream experience. Many claim that it can even help one lucid dream.
Make sure to check in with your healthcare provider before adding new herbal supplements to your routine, especially if you have any health conditions or are taking medications.
Valerian Root vs Melatonin
Another supplement well-known in the world of sleep aids is melatonin. Without going into detail, melatonin (a hormone) is an isolated molecule that regulates our sleep pattern. This is in contrast to valerian root, which as we know, is in fact a wide variety of molecules.
Like serotonin, kratom alkaloids, magic mushroom alkaloids and many other naturally occurring chemicals, melatonin is an indole. An indole is any one of a class of chemicals. They are built on the backbone of tryptophan, an amino acid. In the brain, melatonin is made in the pineal gland and shapes our circadian rhythm.
Both melatonin and valerian root are used as common sleep aids. Both are safe in most situations when used responsibly. They only have slight scientific evidence of their effectiveness. When it comes to choosing one or the other, your best bet is simply trying both to see which one works for you.
Other Interesting Facts and Myths About Valerian Root
Valerian root isn’t just a supplement beloved by humans. Our non-human animal companions may also benefit from it. Plus, there are some interesting things to know about valerian root beyond the pharmacology and history we covered above.
What Does Valerian Root Smell Like?
The smell of valerian root comparable to musky shoes. Today, many consider the smell to be unpleasant. However, not that long ago valerian root was used as an aromatic perfume. The scent is strong and garners a “love it or hate it” reaction in most people. In cats, the ratio is about 50/50.
Is Valerian Root Safe for Cats and Dogs?
Some cats love the smell of valerian root so much so that most gardening advice for valerian root is to keep it away from cats. Cats are attracted to the actinidine in valerian root. Actinidine has a similar structure to nepetalactone, which is found in catnip.
The smell of valerian is also attractive to rats. Legend has it that the Pied Piper of Hamelyn used valerian root to lead all the rats out of the town. His flute playing was only a guise.
If you choose the right dosage and administration method, valerian root can be safe for dogs and cats. Just check in with your veterinarian before adding it to their routine—you shouldn’t just give dogs or cats a valerian root supplement intended for humans.
Does Valium Come From Valerian Root?
Have you heard that Valium (diazepam) is named after Valerian? There are a couple reasons why people would believe in this valium and valerian connection.
Both are good for calmness or helping with sleep. Valium comes from the latin word vale, which means farewell or goodnight. But Valium is not derived from valerian root.
What to Consider When Deciding Where to Buy Valerian Root
There are tons of valerian root supplements available online and in stores, from homey apothecaries to Whole Foods. So how should you decide which valerian root supplement to buy? Which will provide the best valerian root health benefits? There are a number factors that influence the wellness benefits you’ll receive from a particular valerian root supplement.
- Lab testing for contaminants and levels of valerian root’s active compounds
- Formulation: valerian root capsules vs. tinctures vs. teas (in tea bags or loose)
- Sourcing: consider sustainable farming and packaging
When choosing which valerian root supplement to buy, quality matters. Since supplements aren’t as heavily regulated as pharmaceuticals, the purity and potency of the product can vary widely between brands. Look for a company that provides third-party lab testing results to ensure the valerian root you’re getting is free from contaminants and contains the advertised amount of active compounds.
Related: Guide to Finding the Highest-Quality Kratom from Trustworthy Suppliers
Another factor to consider is the form in which valerian root is offered. You’ll find it available in capsules, tinctures, teas, and even loose root form. Depending on your preference and convenience, you may want to opt for one form over another. Capsules can be quick to consume make consistent dosing simpler, while teas and tinctures offer more flexibility in adjusting your dose. Brewing tea can also be part of a relaxing nightly routine that benefits you in non-pharmacological ways.
Sourcing is also important. Valerian root sourced from high-quality, sustainably farmed plants is likely to have better potency and a reduced environmental impact. A reputable brand will often share details about their farming and processing practices.
Lastly, pay attention to the dosage instructions and product reviews. Valerian root products can vary in strength, so reading customer feedback and consulting with a healthcare professional can help you make an informed decision.
Ready to Try Valerian Root?
If you’ve given valerian If you are looking for a traditional herb to use before bedtime, why not try valerian root? As with many popular herbal supplements, there is more placebo-controlled research that needs to be done, but in the meantime, there is a wealth of anecdotal evidence of the wonderful soothing properties of this plant.
