Wise Mind Herbs

The information on this page has been prepared with reference to published scientific literature, not by a medically qualified expert. It is not medical advice. Any decision to use a supplement or herb-based product is your responsibility. Consult a suitably qualified medical professional, especially if you have underlying conditions. Remember, nothing is for everyone, and not everything sold is what it claims to be. Some things work for some people, some of the time.

Valerian officinalis

Valerian (Valeriana officinalis L.) is a perennial flowering plant native to Europe and Asia that has been used medicinally for centuries. It belongs to the family Caprifoliaceae (formerly Valerianaceae). Common names include common valerian, garden valerian, garden heliotrope, and all-heal. It should not be confused with red valerian (Centranthus ruber) or American valerian (Cypripedium pubescens), which are entirely different plants with different properties despite similar common names.

Image source and license: https://commons.wikimedia.org/wiki/File:Valeriana_officinalis_(5973194936).jpg.
Modified by Peter Jorgensen.

Conditions With Evidence for Therapeutic Effect

Based on peer-reviewed scientific literature, valerian has shown potential benefits for the following conditions:

• Insomnia and sleep disorders: The most robust evidence exists for valerian's efficacy in improving sleep quality and reducing sleep latency
• Anxiety disorders: Moderate evidence for mild to moderate anxiety reduction
• Menopausal symptoms: Some evidence for reducing hot flashes and sleep disturbances
• Premenstrual syndrome (PMS): Limited evidence for symptom reduction
• Stress-related conditions: Some evidence for stress reduction and relaxation
• Mild depression: Limited evidence as an adjunctive therapy
• Restless leg syndrome: Preliminary evidence for symptom improvement

It's important to note that while valerian shows promise for these conditions, the evidence is not as robust as for conventional pharmaceutical interventions, and results across studies are sometimes inconsistent.

Active Compounds

The therapeutic effects of valerian are attributed to several bioactive compounds:

• Valerenic acid and its derivatives (primary active compounds)
• Valepotriates
• Sesquiterpenes
• Lignans
• Flavonoids
• GABA (gamma-aminobutyric acid)
• Glutamine

Recommended Dosages

Based on clinical research, the following dosages have shown efficacy:

• For insomnia: 300-600 mg of standardized extract (0.8-1.0% valerenic acids) taken 30-60 minutes before bedtime
• For anxiety: 120-200 mg of standardized extract, three times daily
• Tinctures (1:5): 1-3 ml, three times daily
• Tea preparation: 2-3 g of dried root steeped in 150 ml of hot water for 10-15 minutes, consumed 30-60 minutes before bedtime

Most commercial preparations are standardized to contain 0.8-1.0% valerenic acids, which are considered the primary active components for sedative effects.

High-Dose Studies and Knowledge Gaps

Few studies have systematically evaluated doses above the generally recommended ranges. Limited research indicates:

• Doses up to 1800 mg daily have been studied without significant increase in adverse effects
• No clear dose-response relationship has been established beyond the standard therapeutic range
• Significant knowledge gaps exist regarding optimal dosing, especially for conditions other than insomnia
• Long-term safety data for high-dose valerian is limited

This represents a notable gap in the scientific literature, as optimal dosing strategies remain unclear and standardization across studies has been inconsistent.

Side Effects and Safety Concerns

Valerian is generally considered safe for most people when used short-term (up to 28 days) at recommended dosages. Reported side effects include:

• Headache
• Dizziness
• Gastrointestinal disturbances
• Morning drowsiness
• Paradoxical stimulation in some individuals
• Vivid dreams
• Hepatotoxicity (rare case reports)

Valerian may interact with sedatives, anticonvulsants, alcohol, and certain antidepressants due to potential additive effects. It is not recommended during pregnancy or breastfeeding due to insufficient safety data. Withdrawal symptoms have been reported after long-term use in some cases.

Pharmaceutical Products Containing Valerian

While most valerian preparations are sold as dietary supplements, several pharmaceutical products containing standardized valerian extracts exist:

• Sedonium®: Standardized valerian extract
• Nytol Herbal®: Valerian-based sleep aid
• Neurapas® balance: Combination of valerian, St. John's wort, and passionflower
• Baldrian-Dispert®: Standardized valerian extract

These products vary in regulatory status across different countries, with some classified as registered herbal medicines in European countries and others as dietary supplements elsewhere.

Conclusion

Valerian shows promising evidence primarily for sleep disorders and anxiety, though research quality varies considerably. The majority of studies support its use for mild to moderate insomnia, with more limited evidence for other conditions. Standardization issues and inconsistent methodologies across studies make definitive conclusions challenging. While generally considered safe for short-term use, more research is needed on long-term safety, optimal dosing, and standardization of preparations.

References

Esmaeili, S., Razzaghi, M., & Okhovatian, F. (2022). Efficacy of Valerian root extract on anxiety via bioinformatics. Research Journal of Pharmacognosy, 9(4), 13-20.

Sahin, K., Gencoglu, H., Korkusuz, A. K., Orhan, C., Aldatmaz, İ. E., Erten, F., ... & Kilic, E. (2024). Impact of a novel valerian extract on sleep quality, relaxation, and GABA/Serotonin receptor activity in a murine model. Antioxidants, 13(6), 657.

Tammadon, M. R., Nobahar, M., Hydarinia-Naieni, Z., Ebrahimian, A., Ghorbani, R., & Vafaei, A. A. (2021). The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Medical Journal, 36(2), e255.

Valente, V., Machado, D., Jorge, S., Drake, C. L., & Marques, D. R. (2024). Does valerian work for insomnia? An umbrella review of the evidence. European Neuropsychopharmacology, 82, 6-28.

Zare Elmi, H. K., Gholami, M., Saki, M., & Ebrahimzadeh, F. (2021). Efficacy of valerian extract on sleep quality after coronary artery bypass graft surgery: a triple-blind randomized controlled trial. Chinese journal of integrative medicine, 27, 7-15.

Zhang, X., Lu, Y., Lv, F., Hu, Y., Yao, Z., Wu, Y., ... & Xu, X. (2023). Valerian for insomnia on subjective and objective sleep parameters: A meta-analysis of randomized controlled trials. Current Sleep Medicine Reports, 9(3), 211-224.