Valerian Root

Valeriana officinalis

Formerly Valerianaceae. It has since been classified as a member of the Caprifoliacea, joining Elderberry and the Viburnums.

Common Names: common valerian, garden valerian, garden heliotrope, vandal root, all-heal.

Botanical Description

Valerian (Valeriana officinalis) is a hardy, herbaceous perennial plant in the Caprifoliaceae (honeysuckle) family. Native to Europe and parts of western and central Asia, it thrives in moist meadows, along riverbanks, and in lightly shaded woodlands. The plant can reach a height of 3 to 5 feet (1 to 1.5 meters) and forms a dense clump from a thick rhizome. It bears pinnate leaves composed of 7–21 lanceolate leaflets, often sharply toothed or serrated. The hollow, furrowed stems are upright and unbranched until near the top where they produce clusters of small, sweetly fragrant flowers. These blossoms, ranging from pale pink to white, are borne in loose, flattened cymes during late spring to mid-summer. After flowering, the plant produces tiny, feathery seeds dispersed by the wind. The medicinal part, the root, consists of a thick rhizome and numerous fibrous secondary roots, light tan to brown in color, emitting a strong, musky, earthy scent when dried — often described as akin to old socks or strong cheese. This odor is largely due to volatile oils developed during drying. Botanically, Valerian is distinguished from related species by its hollow stems, opposite leaves, and characteristic floral structure with a spur at the base of the corolla.

History and Historical Significance

Valerian’s use as a healing herb stretches back at least 2,000 years. The Greek physician Dioscorides included it in his Materia Medica, recommending it for a wide range of ailments. Hippocrates noted its calming properties, and Galen later prescribed it for insomnia. Throughout the Middle Ages, it became so highly revered that it was known colloquially as "all-heal," believed to protect against the plague and heal nervous complaints. English herbalist John Gerard in the 16th century described it as “excellent for those burdened and for such as be troubled with croup and convulsions.” During the First and Second World Wars, valerian was given to British civilians to help with the stress and trauma of bombing raids. In folklore, valerian was also credited with magical properties of protection, love, and purification, cementing its dual use as both medicine and charm across cultures.

Traditional Use and Practice

Traditionally, valerian root has been employed as a remedy for insomnia, anxiety, nervousness, trembling, heart palpitations, and digestive disturbances associated with emotional upset. It was commonly prepared as a tea, tincture, or decoction to calm the mind and body. Externally, poultices of the root were applied to relieve bruises and muscle pain. In some traditions, valerian was also used to help manage seizures and epilepsy, though modern usage is more cautious regarding such applications. Valerian was often combined with synergistic herbs like hops, lemon balm, passionflower, and chamomile to create stronger calming formulas.

Herbal Actions

Valerian root acts through multiple pathways and thus carries a wide range of herbal actions. These include:

• Nervine (sedative, relaxant)

• Hypnotic (sleep aid)

• Anxiolytic (anxiety-reducing)

• Antispasmodic (muscle relaxant)

• Carminative (relieves gas and digestive tension)

• Mild Analgesic (pain-relieving)

• Hypotensive (reduces blood pressure mildly through stress relief)

These actions make valerian highly valued in the treatment of both physical and emotional conditions tied to tension, spasm, and stress.

Key Constituents

Valerian’s medicinal properties arise from a complex interplay of constituents, including:

• Valerenic acids (particularly valerenic acid and acetoxyvalerenic acid): GABAergic activity modulators contributing to sedation.

• Valepotriates (iridoid esters like valtrate and isovaltrate): Believed to contribute to anxiolytic and muscle-relaxing effects, though unstable and degraded by drying.

• Volatile oils (borneol, myrtenol, valeranone, camphene): Responsible for the distinctive smell and some of the spasmolytic actions.

• Alkaloids (chatinine, valerine): Possibly contributing mild sedative effects.

• Flavonoids: Providing antioxidant and anti-inflammatory effects.

It is the synergy between these compounds, rather than any single one, that accounts for valerian’s effectiveness.

Medical Research

Modern clinical trials have largely affirmed valerian’s traditional reputation. Several studies show significant improvements in sleep quality, reduced time to fall asleep, and improved feelings of restfulness without next-day drowsiness. A meta-analysis by Fernandez-San-Martin et al. (2010) indicated mild-to-moderate efficacy for insomnia compared to placebo. In anxiety studies, valerian has demonstrated a capacity to reduce subjective feelings of worry and tension. Unlike benzodiazepines, valerian does not appear to cause dependency or significant cognitive impairment. Animal models show valerian extracts modulating GABAergic activity, which helps inhibit overactive neural firing and promotes relaxation. Further studies are needed to clarify the most effective dosage forms and to standardize active constituents for consistent results.

Specific Indications

Valerian is specifically indicated in the following situations:

• Difficulty falling asleep due to mental overactivity or tension

• Nervous restlessness and irritability

• Tension headaches and migraines associated with stress

• Heart palpitations and mild hypertension associated with anxiety

• Intestinal cramping or spasm tied to nervousness (irritable bowel syndrome)

• Muscular cramps, spasms, and tension

• Withdrawal support for caffeine, nicotine, or mild drug dependencies

• Premenstrual syndrome (PMS) characterized by irritability and cramping

It is particularly suited for individuals who are physically restless, mentally agitated, overworked, or unable to "shut off" the mind at night.

Magical and Ritual Use

In folklore and magic, valerian is regarded as a powerful herb for protection, purification, love, and dreamwork. It was often hung in the home to ward off negative entities and was used in sachets or charms to attract a lover’s affection. During medieval times, valerian was added to love spells and ritual baths to strengthen attraction. When burned as incense, valerian purifies a space, drives out evil spirits, and promotes a sense of peace. Placed under the pillow or within a dream sachet, it was believed to bring prophetic dreams while shielding the dreamer from nightmares. In trance work or astral travel practices, valerian’s grounding influence helps the spirit navigate safely between realms.

Energetics

Energetically, valerian is predominantly bitter, pungent, and slightly warming.. It grounds dispersed energy and soothes erratic mental patterns, moving the body's internal state from agitation toward a restful, heavy calm. It is ideal for Vata-type imbalances (in Ayurvedic terms) where nervous tension, dryness, and overactivity dominate. In excess, however, valerian may cause slight heat or stimulation in sensitive individuals, suggesting a narrow optimal dosing window.

Dosages and Recipes

• Tincture: 1–5 mL (20–100 drops), taken up to 3 times daily or 30 minutes before bedtime.

• Infusion (tea): 1 teaspoon dried root per cup of boiling water; steep for 10–15 minutes. Drink 1 cup 30–60 minutes before sleep.

• Capsules: Standardized extract doses range from 300–600 mg, ideally taken about 1–2 hours before desired sleep time.

Simple Sleep Tea Recipe:

• 1 tsp dried valerian root

• 1 tsp chamomile flowers

• 1 tsp lemon balm

• Steep in hot water for 15 minutes, covered. Drink before bedtime.

Calming Tincture Blend:

• 2 parts valerian root

• 1 part skullcap

• 1 part passionflower

• Macerate in 40% alcohol for 4–6 weeks, shaking daily. Strain and store in a dark bottle.

Dream Pillow Blend:

• 1 part valerian root

• 1 part mugwort

• 1 part lavender

• 1/2 part rose petals

• Mix and sew into a small pillow for dream protection and enhancement.

Contraindications and Cautions

Valerian is generally safe for most adults when used appropriately for short-term use (up to a few months). However, it should be avoided by:

• People with liver disease or history of hepatic issues

• Those taking sedatives, barbiturates, benzodiazepines, or alcohol

• Pregnant and breastfeeding women (due to insufficient safety data)

• Children under 3 years of age (unless under professional supervision)

• Individuals who experience paradoxical reactions (agitation, restlessness)

Long-term use may lead to tolerance or diminishing effects. Valerian should be discontinued at least two weeks before surgery, as it may interact with anesthesia. Care should be taken when driving or operating heavy machinery after use.

References

• Fernandez-San-Martin, M. I., et al. (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505-511.

• Andreatini, R., et al. (2002). Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study. Phytotherapy Research, 16(7), 650-654.

• Hoffmann, D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press.

• Grieve, M. (1931). A Modern Herbal. New York: Dover Publications.

• Duke, J. A. (2000). Handbook of Medicinal Herbs. CRC Press.

***The content provided in this article serves solely for educational purposes and is not meant to diagnose, treat, cure or prevent any illness or medical condition. In case of any health concerns about yourself, or your family or if you are pregnant, breastfeeding or currently taking any medication; it's highly recommended that you seek professional advice from a licensed healthcare practitioner.

Please note that Health Canada and the Food and Drug Administration have not assessed the information presented herein.