Valerian — Valeriana officinalis

Common & Latin Names

Common names: Valerian, All-heal, Garden heliotrope, Vandal root, Setwall Latin name: Valeriana officinalis L. German: Baldrian TCM name: Xie Cao (缬草) — used in Chinese medicine but not a major classical herb

Plant Family & Parts Used

Family: Caprifoliaceae (honeysuckle family; formerly Valerianaceae) Parts used: Root and rhizome (harvested in autumn of the second year when valerenic acid content peaks). The dried root has a distinctive, pungent, musty odor (often described as “dirty socks”) due to isovaleric acid — this strong smell is actually an indicator of quality. Habitat: Native to Europe and parts of Asia. Naturalized in North America. Grows in moist grasslands, meadows, and woodland edges. A tall perennial (up to 1.5m) with pinnate leaves and clusters of small white-to-pink flowers.

Traditional Uses

Greco-Roman Medicine

Hippocrates described valerian’s properties, and Galen (2nd century CE) prescribed it specifically for insomnia. Dioscorides called it “phu” (from the Greek for the smell) and recommended it for digestive ailments, nausea, and as a diuretic. It was one of the most widely prescribed herbs in Greco-Roman medicine.

Medieval European Herbalism

Valerian was a mainstay of medieval medicine. It appeared in virtually every herbal from the 9th century onward. Anglo-Saxon herbalists used it for “all manner of nervous conditions.” During World War I and World War II, valerian was used extensively in England to treat shell shock (PTSD) and anxiety in civilian populations enduring bombing raids.

Ayurvedic Medicine

Valeriana wallichii (Indian valerian, Tagara) is the Ayurvedic species, closely related to V. officinalis. Tagara is classified as a sedative nervine used for insomnia, anxiety, epilepsy, and hysteria. It is considered one of the best herbs for calming Vata dosha.

Active Compounds & Pharmacology

Primary Phytochemicals

Valerenic acid and derivatives (acetoxyvalerenic acid, hydroxyvalerenic acid): The primary marker compounds unique to Valeriana. Valerenic acid is a sesquiterpene that acts as a potent positive allosteric modulator of GABA-A receptors — specifically at the beta-3 subunit.

Valepotriates (valtrate, isovaltrate, didrovaltrate): Iridoid esters with sedative and antispasmodic activity. Present in fresh root but unstable — they decompose during drying and storage. Their decomposition products (baldrinal, homobaldrinal) retain some bioactivity.

Isovaleric acid: Responsible for the characteristic odor. Contributes to GABA-ergic effects.

Hesperidin and linarin: Flavonoids with sedative and sleep-promoting properties. Linarin enhances the effects of valerenic acid synergistically.

Volatile oils: Including bornyl acetate, valeranone, valerenal — sedative and antispasmodic.

GABA: Valerian root contains measurable amounts of actual GABA, though the clinical contribution of ingested GABA is debated due to limited blood-brain barrier permeability.

Mechanisms of Action

1. GABA-A Receptor Modulation: Valerenic acid is a selective positive allosteric modulator of the GABA-A receptor beta-3 subunit. This is a distinct mechanism from benzodiazepines (which act at the alpha subunit) and from barbiturates (which act at a different site). This subunit selectivity may explain why valerian promotes sleep and reduces anxiety without the cognitive impairment, respiratory depression, and dependence risk of benzodiazepines.

2. GABA Reuptake Inhibition: Valerian extracts inhibit the reuptake of GABA into synaptic nerve terminals, increasing GABA availability in the synaptic cleft.

3. GABA Release Enhancement: Some components stimulate GABA release from presynaptic vesicles.

4. GABA Transaminase Inhibition: Valerian inhibits the enzyme that breaks down GABA, further increasing GABA levels.

5. Adenosine A1 Receptor Activation: Some valerian components activate adenosine receptors — the same receptors through which adenosine promotes natural sleep (and which caffeine blocks). This provides a mechanistic basis distinct from GABAergic pathways.

6. Serotonergic Activity: Partial 5-HT5a receptor agonism has been demonstrated for valerenic acid, potentially contributing to sleep regulation and mood effects.

Clinical Evidence

Key Clinical Trials

Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). “Valerian for sleep: a systematic review and meta-analysis.” American Journal of Medicine, 119(12), 1005-1012.

• Meta-analysis of 16 RCTs (total 1,093 patients)
• Results: Valerian improved subjective sleep quality by a statistically significant but modest amount. The overall risk ratio for improved sleep quality was 1.37 (CI 1.05-1.78). Most studies used 300-600mg extract standardized to valerenic acid.
• Conclusion: Valerian modestly improves sleep quality. Effects are more consistent with prolonged use (2-4 weeks) than single doses.

Fernandez-San-Martin, M.I., Masa-Font, R., Palacios-Soler, L., et al. (2010). “Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials.” Sleep Medicine, 11(6), 505-511.

• Meta-analysis of 18 RCTs
• Results: Confirmed a statistically significant improvement in sleep quality. Subjective improvement was more consistent than objective polysomnographic changes, suggesting valerian primarily improves the experience of sleep rather than dramatically altering sleep architecture.

Andreatini, R., Sartori, V.A., Seabra, M.L., & Leite, J.R. (2002). “Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study.” Phytotherapy Research, 16(7), 650-654.

• 36 patients with GAD, randomized to valerian extract, diazepam, or placebo for 4 weeks
• Results: Both valerian and diazepam significantly reduced HAM-A scores compared to placebo. Valerian was well-tolerated with fewer side effects than diazepam.

Donath, F., Quispe, S., Diefenbach, K., et al. (2000). “Critical evaluation of the effect of valerian extract on sleep structure and sleep quality.” Pharmacopsychiatry, 33(2), 47-53.

• 16 patients with insomnia, polysomnographic assessment
• Results: Single dose had no effect on sleep parameters. However, 14 days of treatment (600mg) significantly increased slow-wave sleep (deep sleep) latency was shortened and slow-wave sleep percentage increased. This confirms valerian requires sustained use.

Ziegler, G., Ploch, M., Miettinen-Baumann, A., & Collet, W. (2002). “Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia.” European Journal of Medical Research, 7(11), 480-486.

• 202 insomnia patients, valerian 600mg vs oxazepam 10mg for 6 weeks
• Results: Both treatments equally effective. Valerian had comparable efficacy to the benzodiazepine with a superior safety and tolerability profile.

Therapeutic Applications

Conditions

• Insomnia (primary indication — onset and maintenance)
• Generalized anxiety
• Nervous restlessness and agitation
• Muscle tension and spasm (smooth muscle and skeletal)
• Stress-related digestive complaints (antispasmodic)
• Menstrual cramps (antispasmodic)
• Menopausal sleep disturbance
• ADHD (adjunctive — combined with lemon balm in studies)
• Benzodiazepine tapering (as replacement nervine)

Dosage Ranges

• Standardized extract (0.8-1% valerenic acid): 300-600mg, 30-60 minutes before bedtime for sleep. For anxiety: 120-200mg, 2-3 times daily.
• Dried root tea: 2-3g root simmered (not steeped — the active compounds require decoction) for 10-15 minutes, 1-2 cups before bed. The taste and smell are strong — honey and other herbs (lemon balm, passionflower) can improve palatability.
• Tincture (1:5 in 60% alcohol): 3-5mL before bed, or 1-3mL 2-3 times daily for anxiety.
• Onset: Single doses have modest effects. Full benefit requires 2-4 weeks of consistent use.
• Duration: Safe for long-term use (studied up to 6 weeks in clinical trials without tolerance development, and traditional use spans months to years).

Safety & Contraindications

Generally Safe

Valerian has a very good safety record. No serious adverse events in clinical trials. No evidence of tolerance, dependence, or withdrawal — a critical distinction from pharmaceutical sedatives. European Medicines Agency (EMA) approved for traditional use as a sleep aid and mild anxiolytic.

Contraindications

• Pregnancy: Avoid concentrated extracts (insufficient safety data). The valepotriates showed mutagenicity in vitro, though in vivo studies were negative and decomposition during processing likely eliminates most valepotriates from commercial preparations.
• Lactation: Insufficient data.
• Children under 3: Insufficient data for concentrated extracts.
• Hepatic impairment: Rare case reports of hepatotoxicity exist but are confounded by multi-ingredient products. Pure valerian hepatotoxicity is unproven but caution is reasonable.

Drug Interactions

• Sedatives, benzodiazepines, barbiturates, opioids: Additive CNS depression — use with caution. Often clinically useful (allows dose reduction of pharmaceuticals) but requires monitoring.
• Alcohol: Additive sedation.
• Anesthetics: Discontinue 2 weeks before surgery — potential enhanced sedation.
• CYP3A4 substrates: Valerian may mildly inhibit CYP3A4. Clinical significance unclear.

Side Effects

Uncommon: morning grogginess (dose-dependent — less common at 300mg than 600mg), vivid dreams (some patients report this — may be related to increased slow-wave sleep), GI upset, headache. Very rare: paradoxical stimulation (some individuals experience agitation rather than calming — idiosyncratic response).

Energetics

Western Herbal Energetics

• Temperature: Warm
• Moisture: Drying
• Tissue State: Excitation, Wind (nervousness, spasm, restlessness)
• Taste: Bitter, pungent, acrid
• Organ Affinity: Nervous system (primary), musculoskeletal, digestive

Ayurvedic Classification (Tagara / V. wallichii)

• Rasa: Tikta (bitter), Katu (pungent), Kashaya (astringent)
• Virya: Ushna (warming)
• Vipaka: Katu (pungent)
• Dosha effects: Reduces Vata and Kapha. May increase Pitta in excess. Specifically for Vata-type insomnia (restless mind, anxiety, inability to settle, variable sleep patterns) and Vata-type pain (neuralgic, spastic).

TCM Classification

• Temperature: Warm
• Flavor: Pungent, bitter
• Meridian entry: Heart, Liver
• Actions: Calms Shen, soothes Liver Qi, relieves spasm (antispasmodic)
• TCM pattern correspondence: Heart Blood Deficiency with Shen disturbance, Liver Qi stagnation with Wind — insomnia, dream-disturbed sleep, anxiety, nervous spasms, irritability.

Functional Medicine Integration

Sleep Protocol

Valerian is a cornerstone of functional medicine sleep protocols. Unlike pharmaceutical hypnotics (which suppress deep sleep and REM), valerian actually enhances slow-wave sleep — the most regenerative phase. This is clinically significant: growth hormone release, tissue repair, immune activation, and memory consolidation all depend on adequate slow-wave sleep. Combine with magnesium glycinate, passionflower, and melatonin for a comprehensive non-pharmaceutical sleep stack.

HPA Axis Protocol

In Stage 1 HPA dysfunction (high cortisol, insomnia, “wired but tired”), valerian addresses the sleep disruption that perpetuates the cortisol cycle: poor sleep leads to higher morning cortisol, which leads to poor sleep the next night. Breaking this cycle with natural sleep support is essential for HPA recovery.

Benzodiazepine Tapering Protocol

Valerian’s GABAergic activity at a distinct receptor site from benzodiazepines makes it valuable as a bridge during tapering. It provides GABAergic support without the dependence liability. Combined with passionflower, skullcap, and magnesium in comprehensive tapering protocols (always under medical supervision).

Digestive Protocol

The antispasmodic effects make valerian useful for stress-related IBS (especially the cramping, spastic subtype), nervous stomach, and functional digestive pain.

Four Directions Connection

Primary Direction: Jaguar (West — Emotional Healing)

Valerian is the Jaguar’s sleeping medicine — the herb that allows us to descend into the underworld of sleep without resistance. The Jaguar rules the realm between waking and sleeping, between consciousness and the unconscious. Insomnia is often a fear of surrender — a fear of losing control, of being vulnerable, of what the darkness might reveal. Valerian does not force sleep through narcosis — it enhances the brain’s own sleep mechanisms (GABA, adenosine, slow-wave promotion), allowing the natural process of surrender to occur. The Jaguar teaches that transformation requires descent — into the cave, into sleep, into the unknown. Valerian is the herb of that descent.

Secondary Direction: Serpent (South — Physical Body)

The physical relaxation — muscle spasm relief, digestive calming, tension release — serves the Serpent’s domain. The body cannot heal without sleep, and valerian restores the body’s capacity for sleep.

Tertiary: Eagle (East — Mental Clarity)

Through restored sleep, cognitive function improves. Sleep deprivation is one of the most potent destroyers of mental clarity — and by restoring sleep, valerian indirectly serves the Eagle’s vision.

References

1. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine, 119(12), 1005-1012.

2. Fernandez-San-Martin, M.I., et al. (2010). Effectiveness of Valerian on insomnia: a meta-analysis. Sleep Medicine, 11(6), 505-511.

3. Andreatini, R., Sartori, V.A., Seabra, M.L., & Leite, J.R. (2002). Effect of valepotriates in generalized anxiety disorder. Phytotherapy Research, 16(7), 650-654.

4. Donath, F., Quispe, S., Diefenbach, K., et al. (2000). Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry, 33(2), 47-53.

5. Ziegler, G., Ploch, M., et al. (2002). Efficacy and tolerability of valerian extract LI 156 compared with oxazepam. European Journal of Medical Research, 7(11), 480-486.

6. Benke, D., Barberis, A., Kopp, S., et al. (2009). GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts. Neuropharmacology, 56(1), 174-181.

7. Houghton, P.J. (1999). The scientific basis for the reputed activity of Valerian. Journal of Pharmacy and Pharmacology, 51(5), 505-512.

8. Hadley, S., & Petry, J.J. (2003). Valerian. American Family Physician, 67(8), 1755-1758.