This article provides general nutrition information only and is not medical advice.

Overview

Valerian is an herb. It is native to Europe and parts of Asia but also grows in North America. Medicine is made from the root.

Valerian is most commonly used for sleep imbalances, especially the inability to sleep (sleep quality). Valerian is also used orally for stress and psychological stress, but there is limited scientific research to support these uses.

In manufacturing, the extracts and oil made from valerian are used as flavoring in foods and beverages.

Classification

Is a Form of:

Herb

Primary Functions:

Sleep imbalances

Also Known As:

All-Heal, Amantilla, Baldrian, Baldrianwurzel, Belgium Valerian

How Does It Work?

Valerian seems to act like a sedative on the brain and nervous system.

Uses

• Sleep quality. Although some conflicting research exists, most studies show that taking valerian can reduce the amount of time it takes to fall asleep by about 15 to 20 minutes. Valerian also seems to improve sleep quality. Doses of 400-900 mg of valerian extract taken up to 2 hours before bed seem to work best. Continuous use for several days, even up to four weeks, may be needed before an effect is noticeable. Some studies show that valerian can help improve sleep when combined with other herbs, including hops and lemon balm. Taking valerian might also improve the sleep quality of people who are withdrawing from the use of sleeping pills. However, some research suggests that valerian does not relieve sleep quality as fast as "sleeping pills."
• concerns of life stage. Research shows that taking 675-1060 mg of valerian root daily for 8 weeks can reduce the severity and frequency of hot flashes in postmenopausal women.

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH:

• For sleep quality:
• 400-900 mg valerian extract before bedtime for as long as 6 weeks, or
• 120 mg of valerian extract, with 80 mg of lemon balm extract before bedtime for up to 30 days, or
• 374-500 mg of valerian extract plus 83.8-120 mg of hops extract before bedtime for 2-4 weeks, or
• 300 mg of valerian extract, 80 mg of passionflower extract, and 30 mg of hops extract before bedtime for up to two weeks.
• Take valerian 30 minutes to 2 hours before bedtime.

• For concerns of life stage: 225 mg of ground valerian root has been taken three times daily for 8 weeks. Also, 530 mg of valerian root extract has been taken twice daily for 8 weeks.

Valerian Supplements Frequently Asked Questions

Is it safe to take valerian?

Although valerian is thought to be fairly safe, side effects such as headache, dizziness, stomach problems or sleeplessness may occur. And because valerian can make you drowsy, avoid driving or operating dangerous machinery after taking it. Drug interactions are possible.

What is Valerian used for?

Medicine is made from the root. Valerian is most commonly used for sleep imbalances, especially the inability to sleep (sleep quality). Valerian is also used orally for stress and psychological stress, but there is limited scientific research to support these uses.

Is valerian root better than melatonin?

Valerian root vs melatonin for sleep

Melatonin is a bit more direct than valerian, so it can be more intense. Many struggling sleepers that take melatonin feel groggy the next day. Valerian root also has fewer side effects than melatonin. You cannot take both of these supplements at the same time.

Is it safe to take valerian every night?

Although valerian is thought to be fairly safe, side effects such as headache, dizziness, stomach problems or sleeplessness may occur. If you have liver condition, avoid taking valerian. And because valerian can make you drowsy, avoid driving or operating dangerous machinery after taking it.

What are the side effects of valerian root?

Common side effects of valerian include:

• heart disturbances.
• morning drowsiness.

How long does it take for valerian to kick in?

Sleep quality. Although some conflicting research exists, most studies show that taking valerian can reduce the amount of time it takes to fall asleep by about 15 to 20 minutes. Valerian also seems to improve sleep quality. Doses of 400-900 mg of valerian extract taken up to 2 hours before bed seem to work best.

Is Valerian an opioid?

Valerian may cause vivid dreams because it contains essential oil and compounds called iridoid glycosides. These compounds stimulate opioid receptors and serotonin production in your brain, producing relaxing and anti-depressive effects ( 6 ).

Is Valerian a narcotic?

Drug interactions are possible.

Valerian may increase the effects of other sleep aids. It also increases the sedative effect of depressants, such as alcohol, benzodiazepines and narcotics. Valerian can interfere with some prescription medications. And it may interact with other dietary supplements, such as St.

Why does valerian smell bad?

Unlike its delicately scented flowers, valerian root has a very strong, earthy odor due to the volatile oils and other compounds responsible for its sedative effects. Summary: Valerian is an herb native to Asia and Europe. Its root has been used to promote relaxation and sleep since ancient times.

Is Valerian bad for your liver?

Possible Side Effects

Most clinical studies have shown that valerian root is well-tolerated and safe for short-term use. Although rare, liver damage has been known to occur, usually in response to the overuse of valerian supplements or "wild-crafted" dried root.

Is Valerian good for heart?

Historical reports suggest that valerian root was used to support heart palpitations as far back as the 16th century. Ironically, some people have experienced heart palpitations as a side effect of using or discontinuing valerian root.

Can you take CBD oil with valerian?

Combining valerian root with CBD can have a huge effect on daily life. Adding valerian root to your nighttime routine is one of the best ways to deal with sleep quality; this herb works best when taken for 2 or more weeks.

Does Valerian lower cardiovascular health?

Valerian may have a sedative effect. It may have a stimulant effect for extreme fatigue. Valerian root may lower cardiovascular health and relax muscles.

Who should not take valerian?

Valerian may not be safe if you're pregnant or breast-feeding. And it has not been evaluated to determine if it's safe for children under 3 years old. If you have liver condition, avoid taking valerian. And because valerian can make you drowsy, avoid driving or operating dangerous machinery after taking it.

Does Valerian tea make you high?

Long-term use of the herb has been shown to have addictive properties, but there is no evidence that its use -- whether in tea or capsule form -- would cause someone to return to drug addiction.

How does valerian make you feel?

All the same, concerns may include not only more headaches but also other brain-related issues, such as excitability and uneasiness. Some people also report feeling more sluggish the morning after taking valerian root, especially at high doses — even if it helped them sleep better.

Is valerian root good for low mood?

Valerian. Valerian has long been used for sleep imbalances and stress and has also been used for other conditions, such as headaches, low mood, menopausal concerns, sedation, irregular heartbeat, and trembling. The research is not yet good enough to confirm those claims, but the risk is minimal.

Can you overdose on valerian?

This herb is popular as a sedative but little is known about its toxic effects. The patient presented with mild concerns, all of which resolved within 24 h. Valerian overdose, at approximately 20 times the recommended wellbeing dose, appears to be benign.

Does valerian root cause euphoria?

Sedatives are compounds that calm people, reduce stress, decrease awareness of one's surroundings, or lessen one's physical ability. These substances may cause perceptual changes especially dreams or cause feelings of euphoria. Psychoactive plants and compounds in this group include poppy, valerian, and passionflower.

Is Valerian an joint comfort?

The extracts of valerian root and turnip had joint comfort and analgesic properties that can be due to presence of flavonoid compounds in these plants, the influence of prostaglandins as well as cyclooxygenase enzyme and the decline in intracellular calcium.

Is valerian root a muscle relaxer?

These compounds include sesquiterpenes (valerenic acid) and iridoids triesters (valepotriates). Valerian may have a sedative effect. It may have a stimulant effect for extreme fatigue. Valerian root may lower cardiovascular health and relax muscles.

Does Valerian cause body odor?

Unlike its delicately scented flowers, valerian root has a very strong, earthy odor due to the volatile oils and other compounds responsible for its sedative effects.

Is Valerian a sedative?

Valerian is an herb sold as a dietary supplement in the United States. Valerian is a common ingredient in products promoted as mild sedatives and sleep aids for nervous tension and sleep quality. Evidence from clinical studies of the efficacy of valerian in treating sleep imbalances such as sleep quality is inconclusive.

Can Valerian cause heart palpitations?

SIDE EFFECTS may include headache, excitability, uneasiness, and, in some cases, sleep quality, restlessness and heart palpitations, especially with long-term use of valerian. Valerian may weaken the heartbeat and cause paralysis.

Is it OK to take valerian root everyday?

Though not guaranteed, stress and sleep quality sufferers may benefit from taking valerian root extract daily. It also may result in fewer side effects than traditional medications for stress or sleep quality, making it a suitable potential nutritional support for many people.

Clinical Studies

• ^ a b Maroo N, Hazra A, Das T. Efficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary sleep quality in comparison to zolpidem: a randomized controlled trial. Indian J Pharmacol. (2013)
• ^ a b Taavoni S, Nazem Ekbatani N, Haghani H. Valerian/lemon balm use for sleep imbalances during life stage. Complement Ther Clin Pract. (2013)
• ^ a b Houghton PJ. The scientific basis for the reputed activity of Valerian. J Pharm Pharmacol. (1999)
• ^ Salter S, Brownie S. Treating primary sleep quality - the efficacy of valerian and hops. Aust Fam Physician. (2010)
• ^ Mathela CS, et al. Valeriana wallichii DC, a new chemotype from northwestern Himalaya. J Essent Oil Res. (2005)
• ^ a b c d e f g h i Navarrete A, et al. Chemical fingerprinting of valeriana species: simultaneous determination of valerenic acids, flavonoids, and phenylpropanoids using liquid chromatography with ultraviolet detection. J AOAC Int. (2006)
• ^ a b c Donovan JL, et al. Multiple night-time doses of valerian (Valeriana officinalis) had minimal effects on CYP3A4 activity and no effect on CYP2D6 activity in healthy volunteers. Drug Metab Dispos. (2004)
• ^ a b c Del Valle-Mojica LM, et al. Selective Interactions of Valeriana officinalis Extracts and Valerenic Acid with {H}Glutamate Binding to Rat Synaptic Membranes. Evid Based Complement Alternat Med. (2011)
• ^ a b c d e f g h i Schumacher B, et al. Lignans isolated from valerian: identification and characterization of a new olivil derivative with partial agonistic activity at A(1) adenosine receptors. J Nat Prod. (2002)
• ^ Bodesheim U, Hölzl J. Isolation and receptor binding properties of alkaloids and lignans from Valeriana officialis L. Pharmazie. (1997)
• ^ Wang PC, et al. Volvalerenone A, a new type of mononorsesquiterpenoid with an unprecedented 3,12-oxo bridge from Valeriana officinalis. Tetrahedron Lett. (2010)
• ^ a b c d e Marder M, et al. 6-methylapigenin and hesperidin: new valeriana flavonoids with activity on the CNS. Pharmacol Biochem Behav. (2003)
• ^ a b c d e f g Fernández S, et al. Sedative and sleep-enhancing properties of linarin, a flavonoid-isolated from Valeriana officinalis. Pharmacol Biochem Behav. (2004)
• ^ a b Goppel M, Franz G. Stability control of valerian ground material and extracts: a new HPLC-method for the routine quantification of valerenic acids and lignans. Pharmazie. (2004)
• ^ Taibi DM, Bourguignon C, Gill Taylor A. A feasibility study of valerian extract for sleep disturbance in person with arthritis. Biol Res Nurs. (2009)
• ^ a b c d e f g h i Fernández-San-Martín MI, et al. Effectiveness of Valerian on sleep quality: a meta-analysis of randomized placebo-controlled trials. Sleep Med. (2010)
• ^ a b c d Barton DL, et al. The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing nutritional support for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5). J Support Oncol. (2011)
• ^ Balderer G, Borbély AA. Effect of valerian on human sleep. Psychopharmacology (Berl). (1985)
• ^ a b c Leathwood PD, Chauffard F. Aqueous extract of valerian reduces latency to fall asleep in man. Planta Med. (1985)
• ^ a b c d e f g h i j Abourashed EA, Koetter U, Brattström A. In vitro binding experiments with a Valerian, hops and their fixed combination extract (Ze91019) to selected central nervous system receptors. Phytomedicine. (2004)
• ^ a b c Müller CE, et al. Interactions of valerian extracts and a fixed valerian-hop extract combination with adenosine receptors. Life Sci. (2002)
• ^ Melzer J, et al. Fixed herbal drug combination with and without butterbur (Ze 185) for the nutritional support of patients with somatoform imbalances: randomized, placebo-controlled pharmaco-clinical trial. Phytother Res. (2009)
• ^ a b c Hellum BH, Hu Z, Nilsen OG. The induction of CYP1A2, CYP2D6 and CYP3A4 by six trade herbal products in cultured primary human hepatocytes. Basic Clin Pharmacol Toxicol. (2007)
• ^ a b Hellum BH, Hu Z, Nilsen OG. Trade herbal products and induction of CYP2C19 and CYP2E1 in cultured human hepatocytes. Basic Clin Pharmacol Toxicol. (2009)
• ^ a b c Gurley BJ, et al. In vivo effects of goldenseal, kava kava, black cohosh, and valerian on human cytochrome P450 1A2, 2D6, 2E1, and 3A4/5 phenotypes. Clin Pharmacol Ther. (2005)
• ^ Budzinski JW, et al. An in vitro evaluation of human cytochrome P450 3A4 inhibition by selected commercial herbal extracts and tinctures. Phytomedicine. (2000)
• ^ Mohamed ME, Frye RF. Inhibitory effects of commonly used herbal extracts on UDP-glucuronosyltransferase 1A4, 1A6, and 1A9 enzyme activities. Drug Metab Dispos. (2011)
• ^ a b c d e f g h i Dietz BM, et al. Valerian extract and valerenic acid are partial agonists of the 5-HT5a receptor in vitro. Brain Res Mol Brain Res. (2005)
• ^ Del Valle-Mojica LM, Ortíz JG. Anxiolytic properties of Valeriana officinalis in the zebrafish: a possible role for metabotropic glutamate receptors. Planta Med. (2012)
• ^ Bergink V, van Megen HJ, Westenberg HG. Glutamate and stress. Eur Neuropsychopharmacol. (2004)
• ^ Swanson CJ, et al. Metabotropic glutamate receptors as novel targets for stress and stress imbalances. Nat Rev Drug Discov. (2005)
• ^ a b Yuan CS, et al. The gamma-aminobutyric acidergic effects of valerian and valerenic acid on rat brainstem neuronal activity. Anesth Analg. (2004)
• ^ Cavadas C, et al. In vitro study on the interaction of Valeriana officinalis L. extracts and their amino acids on GABAA receptor in rat brain. Arzneimittelforschung. (1995)
• ^ a b c d Khom S, et al. Valerenic acid potentiates and inhibits GABA(A) receptors: molecular mechanism and subunit specificity. Neuropharmacology. (2007)
• ^ a b c d Benke D, et al. GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts. Neuropharmacology. (2009)
• ^ a b c d Trauner G, et al. Modulation of GABAA receptors by valerian extracts is related to the content of valerenic acid. Planta Med. (2008)
• ^ Wasowski C, et al. Isolation and identification of 6-methylapigenin, a competitive ligand for the brain GABA(A) receptors, from Valeriana wallichii. Planta Med. (2002)
• ^ Mayer B, Springer E. Psychoexperimental studies on the effect of a valepotriate combination as well as the combined effects of valtratum and alcohol. Arzneimittel-Forschung. (1974)
• ^ Chambers J, et al. Melanin-concentrating hormone is the cognate ligand for the orphan G-protein-coupled receptor SLC-1. Nature. (1999)
• ^ Vissiennon Z, et al. Valerian extract Ze 911 inhibits postsynaptic potentials by activation of adenosine A1 receptors in rat cortical neurons. Planta Med. (2006)
• ^ a b c Rezvani ME, et al. Anticonvulsant effect of aqueous extract of Valeriana officinalis in amygdala-kindled rats: possible involvement of adenosine. J Ethnopharmacol. (2010)
• ^ Rezvani ME, et al. Anticonvulsant effect of A1 but not A2A adenosine receptors of piriform cortex in amygdala-kindled rats. Can J Physiol Pharmacol. (2007)