Valerian Root

Valerian (Valeriana officinalis) is a herb that’s renowned for its calming, sedative effects.

People have claimed that it helps reduce feelings of nervous tension and helps improve aid sleep, but there is limited scientific research to support this.

You can use valerian orally as a capsule, as a powder, tea, tincture, tablets, or in a bath. There are lots of valerian products on the market, but the amount of valerian root extract in them tends to vary a lot.

Valerian plant

The valerian plant is native to Europe and Asia and has been cultivated in North America. It lives for several years and grows to around 1.5m tall.

Valerian leaves

Valerian leaves look kind of like a feather – leaflets arranged in 2 rows either side.

Valerian flowers

Valerian flowers are usually small and white, pink or yellow.

Extract of valerian

Valerian used for dietary supplements are usually made from its roots, rhizomes (underground stems) and stolons (horizontal stems).

These materials are put into capsules or tablets, whereas teas and tinctures are usually prepared with just dried roots.

Traditionally, the root of the valerian plant has been used for centuries dating back to at least the times of ancient Greece and Rome.

It was typically used to ease:

1. Insomnia
2. Anxiety
3. Nervousness
4. Trembling
5. Heart palpitations
6. Headaches
7. Stress

In fact, famous Greek physicians and philosophers Hippocrates and Galen were advocates of this herb, with the later prescribing valerian for insomnia.

In the 16^th century, valerian was used to treat headaches, trembling, nervousness and heart palpitations. During WW2 it was used in England to relieve the stress of air raids.

Nowadays, it’s used for:

1. Sleep problems
2. Mild anxiety

Valerian relaxes the brain isn’t yet understood, but one theory is that compounds in the plant stimulate a chemical messenger in the brain called gamma aminobutyric acid (GABA), which works to calm the nervous system.

This is the same pathway used by common anti-anxiety drugs and sedatives to help relax the brain, too.

Although a lot of people swear by it and have done for centuries, there is a lack of clinical evidence for some valerian benefits. However, here are 2 of the main benefits of valerian approved by the EU’s Herbal Medicines Committee.

2 main benefits of valerian

1. Valerian for anxiety

Based on its traditional, long-standing use, the EU’s Herbal Medicines Committee has approved valerian for mild anxiety.

There are few high-quality studies looking into the effects of valerian. However, a 2006 review by the University of California reported that valerian can help with anxiety, although the researchers concluded that more studies are needed.

Scientists think valerian works better over a period of time, so you may need to take it for two to four weeks before you see an effect.

Handpicked content: Anxiety causes & symptoms

1. Valerian for sleep

Based on its traditional, long-standing use, the EU’s Herbal Medicines Committee has approved valerian for sleep disorders.

A systematic review of 9 pieces of scientific literature, including multiple clinical trials, has been evaluated to see if there was enough evidence that valerian could help with insomnia. Although these nine trials have flaws, three earned the highest rating of 5.

One of these studies followed 128 volunteers and studied the effectiveness of 400mg valerian extract, a commercial preparation of 60mg valerian and 30mg of hips and a placebo on sleep. The extract resulted in a statistically significant improvement in time needed to fall asleep, sleep quality and less nighttime awakenings.

Like many herbal remedies and treatments, valerian will work for some people but not for others – you just have to try for yourself. Here are some reviews from customers who bought a valerian product from Life Essentials.