When the Latin word for an herb – valere –  literally translates as “to be well,” it kind of grabs your attention, right? For thousands of years, valerian root (valere in Latin) has been relied upon to support emotional well-being, healing sleep, muscle relaxation, stress relief and more.

In fact, during World War II, England’s Vegetable Drug Committee listed valerian root (Valeriana officinalis) as one of the most essential plants for collection because it was so helpful for relieving stress from air raids. (1) (2)

What is Valerian Root?

Valerian is a lace-like flowering herb that is native to Asia and Europe, but was brought to North America for therapeutic use.

Although its sweet smelling flowers have sometimes been used for perfume making, the roots and rhizome (underground stalk) are the parts that are used therapeutically. They’re not used for perfume, though, because they smell a little like sweaty socks.

As you can imagine, that’s not really a good thing in anyone’s book, so the popularity of valerian despite this downside speaks to how therapeutic it is.

Before we dive into the details,  I want to mention that none of these statements have been evaluated by the FDA, this article is not medical advice, and it is not meant to diagnose or treat any condition. As always, please talk with your healthcare provider about any herbs you are considering. Now that we’ve got that out of the way, let’s take a look at the benefits.

6 Valerian Root Benefits

Valerian root contains several powerful bioactive compounds that have relaxing, sleep promoting, digestion supporting and other benefits.

The list of known beneficial compounds has been growing over the past few years so there may still be some that are still undiscovered, but here are the most significant ones we know of so far:

• Sesquiterpenes of the volatile oils such as valerenic acid
• Iridoids such as valepotriates
• Alkaloids, which “are perhaps the most potent group of plant constituents that act upon the human body and mind” according to renowned herbalist David Hoffman. (3)
• Linerin and lignan 4 (more on these later)
• Free amino acids such as γ-aminobutyric acid (GABA), tyrosine, arginine, and glutamine  (4)

Together, these compounds work synergistically to calm the central nervous system, relax muscles, and more.  

1. Deeper, Longer Sleep

Research suggests that valerian may help with falling asleep, improving overall sleep quality, and increasing the amount of slow-wave sleep (deep sleep) that we get. (5)(6)

Valerenic acid – which is a component of valerian root – has a positive impact on GABA, which is one of the main sedative neurotransmitters. It’s associated with improved mood, a sense of calm and tranquility, improved sleep, help with PMS, and calm focus. (7) (8) (9) (10)

Low GABA levels have been associated with difficulty unwinding, becoming easily frustrated, feeling overwhelmed, and bowel issues. (11) The conversion of serotonin to melatonin, which is often called “The Sleep Hormone,” is dependent on GABA. (12)

Other supplements that may be helpful for supporting GABA are:

• Magnesium is also helpful for activating GABA receptors, which increases our ability to utilize this relaxing neurotransmitter.
• Passionflower
• Lavender
• Chamomile
• L-theanine
• Kava
• Although not a supplement, fermented foods are also helpful for increasing GABA because they produce it in the gut as a byproduct of amino acid metabolization

Also, coffee lovers check this out: Coffee works by binding with adenosine receptors in the brain, which control the body’s sleeping and waking rhythms.

Adenosine is considered a “tiredness molecule” that lets us know when we need to rest, and coffee blocks it from being absorbed. A specific lignan – called Lignan 4 – in valerian root also binds with the same receptors, but has the opposite effect of coffee. (13)

Valerian also contains the antioxidant linarin, which appears to have calming and sleep-enhancing properties. (14)

2. Stress Support

Remember how I told you that England prioritized the cultivation of valerian during WWII? That’s because it’s thought to help with both psychological and physical stress in two ways:

Supporting GABA Levels

A stressful lifestyle, poor sleep, and other challenging experiences can cause us to burn through our GABA stores quickly. Ideally we’d get a break to replenish levels of this calming neurotransmitter before we encounter the next life challenge, but that doesn’t always happen.

Although we know valerian has a positive impact on GABA levels, we’re still figuring out exactly how it works. One theory is that it helps our bodies slow down the rate at which we break GABA down, thus helping us keep more of what we already have. (15)

Maintaining Serotonin & Norepinephrine

One study found that valerian reduced stress in mice by helping maintain serotonin and norepinephrine in two specific brain regions that are associated with fear and anxiousness – the hippocampus and amygdala. The presence of these two neurotransmitters helps to calm excessive activity in the hippocampus/amygdala. (16)

Another study (which was done by many of the same researchers) found that mice who were given valerian had reduced corticosterone levels, which is the mouse version of cortisol (often known as the “Stress Hormone). (17)

Of course, while sipping valerian tea – or taking it in tincture form – can be incredibly helpful during stressful times, there’s more we can do to increase our stress resilience. Here are some of my top tips:

• Incorporate adaptogens, which are herbs that help the body adapt to stress
• Focus on getting good quality sleep
• Gentle exercise, such as walking or yoga

3. Muscle Relaxation

According to Aviva Romm, M.D., who is also a midwife and herbalist, valerian root “has been used for musculoskeletal tension for at least 2000 years.” (4)

David Hoffman, FNIMH, AHG, author of Medical Herbalism, agrees, calling it “a valuable muscle relaxant.”

Although there isn’t a lot of modern research available on this particular subject, one animal study did find that valerian extract relaxed skeletal muscles without negatively impacting endurance or neuromuscular tone.

4. May Support Focus, Memory & Learning

In one study done with elementary children, a combination of valerian and lemon balm supported focused attention, while another study done with mice showed a positive impact memory and learning. (17)(18)

More studies are needed to clarify the potential benefits of valerian on focus, memory and learning.

5. Easing Menstrual Cramps

“Studies show that it works by relaxing the smooth muscles of the uterus,” making it an excellent herb or easing menstrual discomfort. (19)

In one such study, participants who received valerian root felt significantly better than participants who received a placebo.

Note: Cramp bark – either in tincture or capsule form – is sometimes recommended for use alongside valerian root to ease menstrual discomfort. (3) 

The two herbs are thought to work synergistically, meaning that they may have an exponentially more powerful effect when used together than either would separately. Herbal synergy is sometimes described as the 2+2=5 effect.

6. Easing Digestive Discomfort

Just like it works on the smooth muscle of the uterus, valerian is also thought to relax the smooth muscle of the colon. (19)

Herbalist David Hoffman classifies it as a carminative, or herb that helps with intestinal gas. Carminatives “are rich in volatile oils and, by their action, stimulate the peristalsis of the digestive system and relax the stomach, thereby supporting digestion and helping against gas in the digestive tract.” (3)

Choosing Between Valerian Tea, Tincture & Capsules

There are benefits to both approaches. I dive deeper into the different types of herbal preparations and their. benefits/drawbacks in this article, but here’s the short version:

Valerian Root Tincture Recipe + Benefits

When it comes to roots and berries, many of the beneficial compounds are better extracted by alcohol than water. That’s probably why most of the valerian root preparations in the studies above are alcohol-based extracts, which are commonly known as tinctures.

There is one component of valerian root – glutamine – that is better extracted by water than alcohol. Glutamine is a building block used to make GABA. There are several ways that valerian supports GABA signaling, and glutamine is just one of them.

In Medical Herbalism, David Hoffman writes that “To be effective, valerian must be used at a sufficiently high dosage.” He recommends a 1:5 tincture (this is a ratio of herb to alcohol) with the alcohol being at least 120 proof (60% alcohol).

Here’s how to make a 1:5 tincture.

Ingredients

• 1 ounce dried valerian root (by weight)
• 5 ounces of 120 proof or higher alcohol  (by volume)

To Make

1. Add 1 ounce of dried valerian root (by weight) to a 16 ounce jar. Pour the alcohol over the valerian root, then cover the with a lid and shake it well. If desired, write the start date on the jar using a sticky note, label, or piece of tape – it makes keeping track of how long it’s been steeping easier.
2. Place the jar in a dark, room temperature area. (I keep mine in a kitchen cabinet.) Let the mixture steep for 3-5 more weeks. Shake occasionally.
3. When it’s ready, strain the mixture through a cheesecloth, making sure to squeeze out as much liquid as possible. Pour the tincture in a clean jar or dropper bottle and store it in a cool, dark area.

To Use

Hoffman recommends giving 1/2 to 1 teaspoon in a single dose, but says up to 2 teaspoons may be given at a time. According to a report from the National Institutes of Health (NIH), the 1:5 tincture concentration is often used once to several times per day as needed. (21)

Valerian Tea Recipe + Benefits

Teas can be made more quickly, but as mentioned above certain beneficial compounds are not easily extracted with water. However, valerian root tea will have higher levels of glutamine, which is a building block of GABA.

Although many roots are boiled for 30-45 minutes to increase the extraction of precious compounds, with valerian we take a different approach in order to preserve its volatile oils.

Before you brew, one thing to know is that while very helpful for relaxation, valerian root is considered to have an unpleasant smell. I don’t mind it, but you may prefer it in tincture form.

Ingredients

• 1 teaspoon valerian root
• 1 cup water

Instructions

Bring water to a light simmer (not a boil) and pour over the valerian root. Cover the container so that the volatile oils are retained. A small plate works well as a cover. Let the tea infuse for 30 minutes, then strain out the root and serve.

What about valerian root capsules?

Some valerian root capsules contain an extract of one or two “active constituents” rather than the whole root. Since valerian root has several known active constituents (and probably more that we have not yet discovered), I prefer to tinctures and teas that extract a wider range of constituents from the plant.

Some capsules do incorporate the whole root, but when herbs are taken as a capsule the body needs considerably more time to break down and assimilate the nutrients. If digestion is weak, sometimes not all the therapeutic properties will be absorbed.

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