Valerian

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    Giulia Guerrini

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    Nick Milazzo
    Last Updated: December 11, 2023

    Valeriana officinalis, also known as valerian, is an herb that can be taken as a tea or a supplement. It is commonly used for its sedative and anxiety-reducing effects.

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    What is valerian?

    Valerian is a perennial plant in the Valerianaceae family, native to Europe and Asia but also found in North America. Valerian is known for its characteristic fetid odor, which is attributed to the decomposition of valepotriates,[2] one of the principal types of bioactive compound found in valerian. There are more than 250 species of valerian, including Valeriana edulis, Valeriana wallichii, and Valeriana fauriei. Valeriana officinalis is the species most commonly found in supplements, and it’s the only species that will be discussed on this page.[4]

    Valerian’s sedative properties have been acknowledged in Europe since the 18th century,[5] and today, the European Medicines Agency (EMA) recommends its use for the relief of sleep disorders (e.g., insomnia) and to alleviate mild nervous tension. In the United States, valerian is considered a dietary supplement rather than a medication, and is regulated by the Food and Drug Administration (FDA).[2][3]

    How is valerian typically extracted?

    What are some common preparations containing valerian?

    What are valerian’s main benefits?

    Valerian supplements are commonly used to address sleep disorders (e.g., insomnia) as an alternative to conventional medications. Research has shown that supplementation with valerian may improve subjective sleep quality when compared to placebo. However, its effectiveness has not yet been demonstrated through quantitative or objective measurements (e.g., sleep latency time, visual analogue scales).[5][6] Other randomized controlled trials (RCTs) have noted that valerian may have therapeutic applications beyond treating insomnia, such as brain and menstrual health.

    How can valerian benefit menstrual health?

    How can valerian benefit brain health?

    Is valerian suitable during pregnancy or breastfeeding?

    What are valerian’s main drawbacks?

    Valerian is generally regarded as highly safe, with few side effects reported that are significantly different from those experienced with a placebo.

    One meta-analysis noted a notable increase in the occurrence of diarrhea.[5] Other side effects, such as nausea, epigastralgia (pain in the upper middle part of the abdomen), or heartburn, have been reported in some studies, but no significant difference was found between the intervention and the placebo group.[5]

    Regarding adverse effects on the central nervous system, one study reported somnolence as a negative side effect when valerian was taken at night.[7] However, one meta-analysis found that while studies of valerian supplementation reported mild headache, nervousness, and drowsiness as side effects, these side effects weren’t significantly different from those experienced by participants who received a placebo.[5] Furthermore, valerian does not appear to impair cognitive or psychomotor functions in either healthy adults or the elderly, and no side effects were observed when valerian was taken for insomnia by either postmenopausal women or older women. Valerian also seemed to be safe when consumed by children between 7 and 14 years old with sleep problems and cognitive deficits, although this study only included 5 participants.[2]

    Some of the studies included in one meta-analysis did report mild side effects, including vivid dreams, fatigue, dizziness, sleepiness, drowsiness, and depression. However, it was not possible to establish a causal relationship between the treatment with valerian and these adverse effects.[2]

    Finally, valerian does not appear to interfere with the expression of enzymes of the cytochrome P450 (CYP) family, suggesting that the likelihood of a drug-supplement interaction with medications metabolized by this enzyme group is low.[2] Nonetheless, further research is required to explore potential interactions in more depth.

    How does valerian work?

    Valerian contains numerous active compounds which may be responsible for its properties. The essential oil of the root includes valerenic acid (valerian’s main bioactive component), monoterpenes (e.g., borneol, bornyl acetate), and other sesquiterpenes (e.g., valeric acid, isovaleric acid). The root also contains iridoid valepotriates (esters of short-chain fatty acids), lignans, volvalerenone A (a sesquiterpene),[8] and flavonoids.[2]

    In vitro studies indicate that valerenic acid and valerenol may modulate gamma-aminobutyric acid (GABA) receptors by stimulating the GABA response in the nervous system.[2] This mechanism of action may underlie valerian’s sedative and anxiolytic effects.[5] However, significant GABAergic signaling after oral ingestion of valerian in humans has yet to be confirmed.

    Additionally, in vitro research suggests that some components of valerian extract may also influence the serotonergic system due to their partial affinity for specific 5-HT (serotonin) receptors in the brain responsible for regulating the circadian rhythm.[2] Further research is required to substantiate these findings.

    Finally, studies have observed an increase in the slow-wave sleep (SWS) phase (also known as the deep-sleep stage) following valerian supplementation.[9][10] This may explain why some studies reported an improvement in subjective sleep quality, while not demonstrating changes in other objective sleep measurements.[2]

    What are other names for Valerian

    Note that Valerian is also known as:
    • Valerian root
    • Valerianae radix
    • Valeriana officinalis
    • Baldrianwurzel
    • Baldrianwurzel
    • Phu
    • All-Heal
    • Amantilla
    • Setwall
    • Setewale
    • Capon's Tail
    • Garden Heliotrope
    • Heliotrope
    • Vandal Root
    • St. George's Herb
    • Bloody Butcher
    • Common valerian

    Dosage information

    For the treatment of insomnia, studies have found that valerian root extract should be taken in doses ranging from 300 to 600 mg daily, equivalent to 2 to 3 grams of dried herbal valerian root soaked in one cup of hot water for 10 to 15 minutes. Valerian works better when taken 30 minutes to two hours before bedtime.[1]

    The European Medicines Agency recommends valerian root to relieve nervous tension, at a dosage of 400–600 mg of valerian extract or 0.3–3 g of powdered valerian root up to 3 times daily.[2][3]

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    Frequently asked questions

    What is valerian?

    Valerian is a perennial plant in the Valerianaceae family, native to Europe and Asia but also found in North America. Valerian is known for its characteristic fetid odor, which is attributed to the decomposition of valepotriates,[2] one of the principal types of bioactive compound found in valerian. There are more than 250 species of valerian, including Valeriana edulis, Valeriana wallichii, and Valeriana fauriei. Valeriana officinalis is the species most commonly found in supplements, and it’s the only species that will be discussed on this page.[4]

    Valerian’s sedative properties have been acknowledged in Europe since the 18th century,[5] and today, the European Medicines Agency (EMA) recommends its use for the relief of sleep disorders (e.g., insomnia) and to alleviate mild nervous tension. In the United States, valerian is considered a dietary supplement rather than a medication, and is regulated by the Food and Drug Administration (FDA).[2][3]

    How is valerian typically extracted?

    The standard valerian extract is typically an aqueous-ethanolic (30:70) extract derived from the roots, which usually has a herb-to-extract ratio in the range of 4-7:1 herb:extract (by dry weight of plant matter) and is standardized to contain 0.8% valerenic acid.[16]

    What are some common preparations containing valerian?

    There is a proprietary combination of valerian and hops (Humulus lupulus), known as Ze91019, which is used as a sleep aid in Europe. Ze91019 supplementation provides 250 mg of a dry extract of valerian root and 60 mg of a dry extract of hops (both extracted using methanol). It contains around 0.388 % of total valerenic acids.[19]

    Another proprietary formulation, NSF-3, contains a blend of valerian, hops, and passionflower. Preliminary evidence suggests it may be comparable to zolpidem (a prescription medication) for improving sleep.[20]

    What are valerian’s main benefits?

    Valerian supplements are commonly used to address sleep disorders (e.g., insomnia) as an alternative to conventional medications. Research has shown that supplementation with valerian may improve subjective sleep quality when compared to placebo. However, its effectiveness has not yet been demonstrated through quantitative or objective measurements (e.g., sleep latency time, visual analogue scales).[5][6] Other randomized controlled trials (RCTs) have noted that valerian may have therapeutic applications beyond treating insomnia, such as brain and menstrual health.

    How can valerian benefit menstrual health?

    Valerian has also been studied for menopausal and menstrual health.

    One study observed improvements in the severity and frequency of hot flashes in menopausal and postmenopausal women who consumed valerian capsules (each containing 225 mg of valerian root) three times a day for eight weeks.[11] It’s worth noting that this study used a custom questionnaire to assess symptoms rather than a standardized test.

    Additionally, valerian has been investigated for its antispasmodic properties. One RCT found that a 255 mg powder of valerian root, taken three times daily for 3 days from the first day of menstruation, reduced both pain severity and the occurrence of syncope (fainting) in young women with dysmenorrhea (menstrual cramps).[12]

    Valerian may also alleviate physical, emotional, and behavioral premenstrual symptoms, as was observed in one study using 630 mg of valerian root extract (taken twice daily in the last seven days of the menstrual cycle for three cycles).[2][13]

    How can valerian benefit brain health?

    Some studies have also shown that supplementation with valerian may have a positive impact on brain health.

    In one study, the use of valerian ethanol root extract (at a dose of 250 mg three times daily) resulted in a moderate improvement in symptoms of obsessive-compulsive disorder (OCD).[7]. Additionally, the consumption of valerian dried root (at a dose of 530 mg taken 60 minutes before bedtime) appeared to enhance cognition in individuals undergoing hemodialysis.[14] Supplementation with the same dose of valerian root extract, taken twice daily for 8 weeks, appeared to prevent early cognitive dysfunction following coronary bypass surgery.[15]

    Is valerian suitable during pregnancy or breastfeeding?

    The safety of valerian during pregnancy and breastfeeding has not yet been established through clinical (human) studies.[4]

    While in vitro studies have noted that valerenic acid doesn’t cross the placenta, it’s important to consider that valerian comprises multiple constituents, some of which may not have been tested.[17]

    Finally, one study on rats observed that high doses of postpartum valerian supplementation altered maternal milk composition.[18] These results should be further investigated by clinical studies.

    What are valerian’s main drawbacks?

    Valerian is generally regarded as highly safe, with few side effects reported that are significantly different from those experienced with a placebo.

    One meta-analysis noted a notable increase in the occurrence of diarrhea.[5] Other side effects, such as nausea, epigastralgia (pain in the upper middle part of the abdomen), or heartburn, have been reported in some studies, but no significant difference was found between the intervention and the placebo group.[5]

    Regarding adverse effects on the central nervous system, one study reported somnolence as a negative side effect when valerian was taken at night.[7] However, one meta-analysis found that while studies of valerian supplementation reported mild headache, nervousness, and drowsiness as side effects, these side effects weren’t significantly different from those experienced by participants who received a placebo.[5] Furthermore, valerian does not appear to impair cognitive or psychomotor functions in either healthy adults or the elderly, and no side effects were observed when valerian was taken for insomnia by either postmenopausal women or older women. Valerian also seemed to be safe when consumed by children between 7 and 14 years old with sleep problems and cognitive deficits, although this study only included 5 participants.[2]

    Some of the studies included in one meta-analysis did report mild side effects, including vivid dreams, fatigue, dizziness, sleepiness, drowsiness, and depression. However, it was not possible to establish a causal relationship between the treatment with valerian and these adverse effects.[2]

    Finally, valerian does not appear to interfere with the expression of enzymes of the cytochrome P450 (CYP) family, suggesting that the likelihood of a drug-supplement interaction with medications metabolized by this enzyme group is low.[2] Nonetheless, further research is required to explore potential interactions in more depth.

    How does valerian work?

    Valerian contains numerous active compounds which may be responsible for its properties. The essential oil of the root includes valerenic acid (valerian’s main bioactive component), monoterpenes (e.g., borneol, bornyl acetate), and other sesquiterpenes (e.g., valeric acid, isovaleric acid). The root also contains iridoid valepotriates (esters of short-chain fatty acids), lignans, volvalerenone A (a sesquiterpene),[8] and flavonoids.[2]

    In vitro studies indicate that valerenic acid and valerenol may modulate gamma-aminobutyric acid (GABA) receptors by stimulating the GABA response in the nervous system.[2] This mechanism of action may underlie valerian’s sedative and anxiolytic effects.[5] However, significant GABAergic signaling after oral ingestion of valerian in humans has yet to be confirmed.

    Additionally, in vitro research suggests that some components of valerian extract may also influence the serotonergic system due to their partial affinity for specific 5-HT (serotonin) receptors in the brain responsible for regulating the circadian rhythm.[2] Further research is required to substantiate these findings.

    Finally, studies have observed an increase in the slow-wave sleep (SWS) phase (also known as the deep-sleep stage) following valerian supplementation.[9][10] This may explain why some studies reported an improvement in subjective sleep quality, while not demonstrating changes in other objective sleep measurements.[2]

    Update History

    References

    1. ^Hadley S, Petry JJValerian.Am Fam Physician.(2003-Apr-15)
    2. ^Shinjyo N, Waddell G, Green JValerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.J Evid Based Integr Med.(2020)
    3. ^European Union herbal monograph on Valeriana officinalis L., radix: European Medicines Agency(February 2016)
    4. ^Valerian fact sheet for health professionals. National Institutes of Health (NIH) Office of Dietary Supplements (ODS), updated 2013 March 25; cited October 2023
    5. ^Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo GEffectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med.(2010 Jun)
    6. ^Bent S, Padula A, Moore D, Patterson M, Mehling WValerian for sleep: a systematic review and meta-analysis.Am J Med.(2006-Dec)
    7. ^Pakseresht S, Boostani H, Sayyah MExtract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med.(2011 Oct 11)
    8. ^Wang et al.Volvalerenone A, a new type of mononorsesquiterpenoid with an unprecedented 3,12-oxo bridge from Valeriana officinalisTetrahedron Letters.(2010)
    9. ^Schulz H, Stolz C, Müller JThe effect of valerian extract on sleep polygraphy in poor sleepers: a pilot study.Pharmacopsychiatry.(1994-Jul)
    10. ^Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots ICritical evaluation of the effect of valerian extract on sleep structure and sleep quality.Pharmacopsychiatry.(2000-Mar)
    11. ^Mirabi P, Mojab FThe effects of valerian root on hot flashes in menopausal womenIran J Pharm Res.(2013 Winter)
    12. ^Mirabi P, Dolatian M, Mojab F, Majd HAEffects of valerian on the severity and systemic manifestations of dysmenorrheaInt J Gynaecol Obstet.(2011 Dec)
    13. ^Behboodi Moghadam Z, Rezaei E, Shirood Gholami R, Kheirkhah M, Haghani HThe effect of Valerian root extract on the severity of pre menstrual syndrome symptomsJ Tradit Complement Med.(2016 Jan 19)
    14. ^Samaei A, Nobahar M, Hydarinia-Naieni Z, Ebrahimian AA, Tammadon MR, Ghorbani R, Vafaei AAEffect of valerian on cognitive disorders and electroencephalography in hemodialysis patients: a randomized, cross over, double-blind clinical trial.BMC Nephrol.(2018-Dec-27)
    15. ^Hassani S, Alipour A, Darvishi Khezri H, Firouzian A, Emami Zeydi A, Gholipour Baradari A, Ghafari R, Habibi WA, Tahmasebi H, Alipour F, Ebrahim Zadeh PCan Valeriana officinalis root extract prevent early postoperative cognitive dysfunction after CABG surgery? A randomized, double-blind, placebo-controlled trial.Psychopharmacology (Berl).(2015-Mar)
    16. ^Barton DL, Atherton PJ, Bauer BA, Moore DF Jr, Mattar BI, Lavasseur BI, Rowland KM Jr, Zon RT, Lelindqwister NA, Nagargoje GG, Morgenthaler TI, Sloan JA, Loprinzi CLThe use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol.(2011 Jan-Feb)
    17. ^Spiess D, Abegg VF, Chauveau A, Rath J, Treyer A, Reinehr M, Kuoni S, Oufir M, Potterat O, Hamburger M, Simões-Wüst APTransplacental passage of hyperforin, hypericin, and valerenic acid.Front Pharmacol.(2023)
    18. ^Carvalho DP, Peters VM, Dias AF, Dutra SCPL, Guerra MOValerian treatment during the postpartum period alters breast milk composition and impairs long-term memory in female rat offspring.Braz J Med Biol Res.(2021)
    19. ^Abourashed EA, Koetter U, Brattström AIn vitro binding experiments with a Valerian, hops and their fixed combination extract (Ze91019) to selected central nervous system receptors.Phytomedicine.(2004-Nov)
    20. ^Maroo N, Hazra A, Das TEfficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial.Indian J Pharmacol.(2013)

    Examine Database References

    1. Sedation - Pakseresht S, Boostani H, Sayyah MExtract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med.(2011 Oct 11)
    2. Anxiety Symptoms - Andreatini R, Sartori VA, Seabra ML, Leite JREffect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot studyPhytother Res.(2002 Nov)
    3. Anxiety Symptoms - Shinjyo N, Waddell G, Green JValerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.J Evid Based Integr Med.(2020)
    4. Restless Leg Syndrome Symptoms - Cuellar NG, Ratcliffe SJDoes valerian improve sleepiness and symptom severity in people with restless legs syndromeAltern Ther Health Med.(2009 Mar-Apr)
    5. Sleep Quality - Leathwood PD, Chauffard FAqueous extract of valerian reduces latency to fall asleep in manPlanta Med.(1985 Apr)
    6. Sleep Quality - Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo GEffectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med.(2010 Jun)
    7. Sleep Quality - Bent S, Padula A, Moore D, Patterson M, Mehling WValerian for sleep: a systematic review and meta-analysis.Am J Med.(2006-Dec)
    8. Insomnia Signs and Symptoms - Taavoni S, Ekbatani N, Kashaniyan M, Haghani HEffect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause.(2011 Sep)
    9. Sleep Quality - Barton DL, Atherton PJ, Bauer BA, Moore DF Jr, Mattar BI, Lavasseur BI, Rowland KM Jr, Zon RT, Lelindqwister NA, Nagargoje GG, Morgenthaler TI, Sloan JA, Loprinzi CLThe use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol.(2011 Jan-Feb)
    10. Sleep Quality - Mirabi P, Mojab FThe effects of valerian root on hot flashes in menopausal womenIran J Pharm Res.(2013 Winter)
    11. Pain - Mirabi P, Dolatian M, Mojab F, Majd HAEffects of valerian on the severity and systemic manifestations of dysmenorrheaInt J Gynaecol Obstet.(2011 Dec)
    12. Sleep Quality - Taibi DM, Bourguignon C, Gill Taylor AA feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs.(2009 Apr)
    13. PMS Symptoms - Behboodi Moghadam Z, Rezaei E, Shirood Gholami R, Kheirkhah M, Haghani HThe effect of Valerian root extract on the severity of pre menstrual syndrome symptomsJ Tradit Complement Med.(2016 Jan 19)