Valerian

Valeriana officinalis

It is common knowledge that cats are attracted to catnip. Some even go crazy over it. It’s less well known that valerian has much the same effect. Something in the scent of valerian sends cats—and, strangely enough, rats—into an intoxicated frenzy. Most people, however, find the musky odor of valerian offensive. The ancient Greeks certainly did. Their name for valerian was phu, a word that aptly communicates people’s typical reaction to smelling the plant’s leaves or roots. Unpleasant smell aside, the Greeks valued valerian greatly as a medicinal herb. They used it to cure a variety of ills, notably insomnia. Some 2,000 years later, valerian is one of the best sleep-inducing sedatives in the modern herbal medicine chest.

Therapeutic Uses

Nervousness

Insomnia

Anxiety

Valerian is the most widely used sedative in Europe, where more than a hundred preparations are sold in pharmacies across Germany, Belgium, France, Switzerland, and Italy. Now researchers are getting closer to understanding the compounds in valerian, as well as the mechanism responsible for its sedative effect. GABA is one of the major inhibitory neurotransmitters in the central nervous system, and its receptor, GABAA, is the target of many drugs used to reduce anxiety or aid sleep, such as benzodiazepines. Valerenic acid and valerenol are two compounds in valerian root that have been shown to strongly bind GABAA receptors and are likely to be key players in its therapeutic effect.

There have been numerous clinical trials studying the effect of valerian on insomnia. Two studies administering valerian every night for 2 to 4 weeks found that those taking it had significant improvement in sleep and sleep quality compared with a placebo. Other studies yielded contradictory results, especially studies that tested valerian for shorter periods for acute insomnia. It appears that if valerian does improve sleep, it must be taken for at least 2 weeks to achieve a benefit.

The majority of valerian preparations sold in Europe contain other sedative herbs such as hops, lemon balm, or passionflower. The combination of valerian and hops is popular in Europe and has been shown in several studies to shorten the time it takes to fall asleep and to reduce waking up during the night. A clinical trial of valerian and lemon balm was shown to improve sleep in children 12 years of age and under. It appears that valerian is a safe herbal choice for treating mild insomnia. Valerian in combination with hops and/or lemon balm may be more effective than valerian alone.

How to Use

Tea: Steep 1 teaspoon dried valerian root in 1 cup water for 10 minutes. Strain. Drink 30 to 60 minutes before bed.

Capsules: Take 2 to 3 g of dried valerian root 30 to 60 minutes before bed.

Extract: Doses of 300 to 900 mg of valerian extract standardized to valerenic acid were used in clinical trials.

Tincture: Generally, 5 to 10 ml, 30 to 60 minutes before bed.

Precautions

The American Herbal Products Association gives valerian a class 1 safety rating, indicating that it is a very safe herb with a wide dosage range. Valerian does not appear to be habit-forming, which is an important advantage over many other sleeping medications. A small number of people may experience adverse reactions to valerian, such as restlessness. This is believed to be an idiosyncratic reaction, however, that is limited to individual hypersensitivities.