Valerian Root

Valerian is a herbal preparation derived from the dried underground parts, the root and rhizome, of Valeriana officinalis, a perennial flowering plant in the family Caprifoliaceae that is native to Europe and parts of Asia ^[4]. The root contains a complex mixture of constituents, including sesquiterpenes such as valerenic acid, a group of iridoid esters known as valepotriates, small amounts of the neurotransmitter GABA, and a volatile essential oil ^[1][4]. The precise combination of active substances differs between plants and between preparations, which complicates efforts to standardize commercial products ^[1].

Use of valerian as a calming and sleep-promoting remedy dates back to classical Greece and Rome, and it has remained a common traditional medicine for insomnia and anxiety ever since ^[1][4]. Today it ranks among the most popular botanical sleep aids and is frequently combined with other calming herbs such as hops or lemon balm ^[4].

Modern research has focused mainly on sleep quality and, to a lesser extent, on anxiety ^[1]. The clinical evidence is inconsistent: some systematic reviews and meta-analyses have concluded that valerian may modestly improve subjective sleep quality, while others have found the underlying trials too variable or too low in quality to support firm conclusions ^[1][2][3]. Reviewers have suggested that differences in extract quality and the unstable nature of some active compounds may account for much of this inconsistency ^[1]. Evidence for anxiety and for other conditions is weaker still ^[1][4].

Regulatory treatment varies by region. In the European Union the herb is recognized by the European Medicines Agency as a traditional herbal medicine for the relief of mild nervous tension and sleep problems, and Germany's Commission E has approved it as a mild sedative ^[4]. In the United States it is sold as a dietary supplement and is generally regarded as safe at customary intakes, though as a loosely regulated product its content and purity can vary ^[4]. Valerian is available as capsules, tablets, teas and liquid extracts, in both standardized and non-standardized forms ^[4]. Reported side effects are usually mild and include headache and digestive upset, and its use is generally discouraged during pregnancy and alongside alcohol or other sedatives ^[1][4].

Valerian is generally well tolerated, with occasional grogginess, headache, dizziness, or vivid dreams. A minority of people get a paradoxical stimulating effect. It can add to the sedation of alcohol and other CNS depressants, so combining them is risky, and it's best avoided before driving until you know how it affects you.