Valerian root has been used for centuries as a natural remedy for sleep problems and anxiety.
Recent research suggests it may be an effective option, but results are mixed.
Here are some key facts:
- Valerian is a flowering plant native to Europe and Asia whose roots have sedative properties. The active ingredients are likely valerenic acid, valepotriates, lignans, and GABA.
- Several studies show valerian can improve subjective sleep quality and reduce anxiety. But other studies show no significant benefit.
- Outcomes vary, possibly due to differences in extraction methods, plant parts used, dosages, and study populations. Using the whole root may lead to better results than extracts.
- Valerian appears safe for short-term use, with few side effects. Long-term safety is unknown. It does not seem to impair cognition or coordination.
- Valerian is thought to work via effects on GABA, adenosine, serotonin, and other neurotransmitters involved in sleep and mood regulation.
Source: J Evid Based Integr Med 2020
Sleep & Anxiety Links
Most of us deal with sleep problems or anxiety at some point.
Up to 20% of adults have chronic insomnia, while 7% have an anxiety disorder.
These often go hand in hand, exacerbating each other.
Sleep issues are also associated with depression, dementia, OCD, and menopausal hot flashes.
Safe, effective solutions are needed.
Many turn to prescription sedatives or anti-anxiety meds, but these can cause dependence and side effects.
Herbal remedies like valerian offer a natural alternative.
Valerian Root Basics
Valerian is a perennial flowering plant native to Europe and Asia.
Its scientific name is Valeriana officinalis.
The Greeks referred to valerian as “phu” which translates to “to get rid of” since it was used to treat insomnia.
The roots are used medicinally for their sedative properties.
They contain valerenic acid, valepotriates, lignans, flavonoids, and GABA.
Valerenic acid and valepotriates are considered the main active ingredients.
Valerian is sold as a dietary supplement in the U.S. and as a licensed medicine in some countries.
It’s available as capsules, tablets, tinctures, teas, and liquid extracts.
The roots can also be dried and used to make tea.
Does Valerian Actually Improve Sleep? (Evidence)
Valerian has been used for centuries as a sleep aid, but does scientific evidence back this up?
Several randomized controlled trials suggest yes, valerian can help, but other studies show no significant benefit.
- In one study of 405 people with insomnia, valerian extract improved self-reported sleep quality and other sleep measures, compared to placebo.
- Several other studies concur that valerian reduces sleep latency and improves subjective sleep quality.
- However, other studies using both subjective and objective measures like polysomnography found valerian didn’t significantly improve sleep latency, efficiency, or quality.
Why such contradictory results?
The devil may be in the details – the type of valerian preparation used. Let’s take a look.
The Case of the Questionable Valerian Extracts
Valerian clinical trials have used a variety of preparations – aqueous and hydroalcoholic extracts, dried root powder, or isolated compounds like valerenic acid.
Could differences in preparation explain the inconsistent results?
Studies using dried root powder quite consistently showed improved sleep.
Meanwhile, studies using hydroalcoholic extracts were mixed, with about half showing no significant benefit.
Aqueous extracts generally did improve subjective but not objective sleep measures.
This suggests compounds like valepotriates and lignans present in the whole root, but potentially lacking or degraded in some extracts, could account for better sleep outcomes with root powder.
Valepotriates in particular are thermolabile, degrading quickly at room temperature.
If not properly stored, extracts could lack these important compounds.
Shelf life and quality control are concerns when using valerian extracts.
Additional studies directly comparing root powder and extracts while controlling quality would help clarify this.
But for now, whole valerian root may be the safest bet for efficacy.
An Anxiolytic Herb? Valerian for Anxiety
In addition to improving sleep, could valerian calm anxiety?
Evidence is limited, but initial research is promising.
In one study of 36 patients with anxiety, valepotriates reduced anxiety symptoms as well as prescription anti-anxiety medication after 4 weeks.
Other studies also suggest anti-anxiety benefits.
However, a few studies found no significant anti-anxiety effect.
Once again, preparation may play a role.
Whole valerian root improved anxiety in multiple studies, while results with extracts were inconclusive.
Other Potential Benefits of Valerian
Beyond sleep and anxiety, preliminary research suggests valerian could help with:
- OCD symptoms
- Hot flashes in menopausal women
- Painful menstrual periods
- Cognitive problems from poor sleep
However, more research is needed to confirm these benefits.
Valerian vs. Benzos and OTC Sleep Aids
Unlike many prescription sedatives, valerian does not seem to impair cognition or coordination at recommended doses.
In multiple studies comparing single doses of valerian to benzodiazepines like triazolam and zolpidem, the benzos impaired cognitive performance while valerian did not.
Valerian also showed fewer next-day side effects than diphenhydramine.
While more research is needed, these findings suggest valerian may offer a safer alternative to prescription and over-the-counter sleep aids.
How Does Valerian Work? (Mechanism of Action)
Valerian contains a number of compounds that appear to modulate GABA, serotonin, adenosine, and other neurotransmitters involved in sleep and mood regulation:
- Valerenic acid enhances GABA activity. Since GABA promotes sleep and reduces anxiety, this may partly explain valerian’s effects.
- Valepotriates likely alter dopamine and norepinephrine. These neurotransmitters play roles in mood, anxiety, and sleep-wake cycles.
- Lignans and other constituents act as partial agonists at adenosine and serotonin receptors, also involved in sleep and anxiety.
In essence, valerian constituents seem to gently nudge the brain toward a relaxed, sleepier state through multiple complementary mechanisms.
Is Valerian Safe for Sleep & Insomnia?
Valerian is generally considered safe for short-term use, with few adverse effects in research studies.
The most common side effect is headaches.
Occasionally, it can cause vivid dreams, drowsiness, gastrointestinal effects, or restlessness.
There are a few concerns with longer-term safety:
- It’s unknown if valerian remains safe over months or years of continuous use.
- It could potentially interact with other herbs, supplements or medications that affect sleep or anxiety. These interactions are not well studied.
- Consumption during pregnancy and breastfeeding is not recommended due to lack of safety data.
But for occasional short-term use in adults, valerian appears relatively safe.
Those with liver disease should use caution.
Starting with a low dose and increasing slowly can minimize any side effects.
Talk to your doctor before trying valerian, especially if you take any other medications or supplements.
Putting It All Together: Valerian for Mild Sleep Problems & Anxiety
Valerian root offers a promising natural way to help with sleep problems or mild anxiety, although results are mixed.
Here are some tips for giving it a try:
- Use preparations made from the whole, dried root for best effects.
- Take 30-60 minutes before bedtime for insomnia. Allow 4+ weeks for anti-anxiety benefits.
- Start with a lower dosage (400-600mg) and increase slowly if needed.
- Be patient. Effects are gradual and may take a couple weeks.
- Look for high-quality root powder or extracts and store properly to preserve actives.
- Talk to your doctor about any medication/supplement interactions.
While more research is still needed, valerian root supplements appear to be reasonably safe and worthy of a try for those seeking natural sleep or anxiety relief.
References
- Study: Valerian root in treating sleep problems and associated disorders – a systematic review and meta-analysis
- Authors: Noriko Shinjyo et al. (2020)
