Valerian
Valerian
Snapshot
Valerian is a perennial herb whose root extract provides calming effects, supports healthy sleep onset, and aids stress relief through modulation of GABAergic activity.
What is Valerian?
Valerian is derived from the dried roots and rhizomes of the Valeriana officinalis plant. It contains valerenic acids, valepotriates, and other constituents that interact with gamma‑aminobutyric acid (GABA) receptors in the central nervous system to promote relaxation.
Where It Comes From
Valerian roots are harvested in autumn when bioactive content peaks, then washed, shade‑dried, and milled. Extracts are prepared via water or hydroalcoholic extraction to concentrate valerenic compounds, followed by filtration and spray‑drying into powder or encapsulation.
Key Nutrients & Compounds
Provides valerenic acids, valepotriates, and sesquiterpenes that synergistically enhance GABA availability and modulate GABA_A receptor function, contributing to sedative and anxiolytic effects.
Health Benefits
Valerian Extract supports normal sleep latency and quality; reduces subjective stress and mild anxiety; promotes muscle relaxation; and may improve cognitive calm without morning grogginess when taken at appropriate doses.
Recommended Dosage
Typical dosing ranges from 300 mg to 600 mg of standardized extract (containing 0.8% valerenic acids) taken 30 minutes to one hour before bedtime. Lower doses (100–200 mg) can be used for daytime stress relief.
How to Use It
Take Valerian capsules or tincture with water on an empty stomach or after a light snack. Avoid concurrent use with alcohol or other sedatives. Maintain consistent use for at least two weeks to assess effects on sleep patterns.
Who Should Use It?
Ideal for individuals experiencing occasional difficulty falling asleep, mild anxiety, or stress. Not recommended for children, pregnant or breastfeeding women, or those operating heavy machinery until personal response is known.
Possible Interactions or Cautions
May potentiate the effects of benzodiazepines, barbiturates, and alcohol. Rare headaches or gastrointestinal upset may occur. Discontinue if vivid dreams or morning drowsiness develop. Consult a healthcare provider if on prescription sedatives.
Final Thoughts
Valerian Extract is a time‑honored herbal remedy for promoting restful sleep and easing mild tension. When used responsibly at standardized doses, it offers natural support for relaxation without significant hangover effects.
Scientific Studies
Hattesohl M, et al. Systematic review of valerian extracts for treating sleep disorders. Sleep Med Rev. 2008;12(3):177–185. https://doi.org/10.1016/j.smrv.2007.06.002
Bent S, et al. Valerian for sleep: a systematic review and meta‑analysis. Am J Med. 2006;119(12):1005–1012. https://doi.org/10.1016/j.amjmed.2006.02.026
Leach MJ, Page AT. Herbal medicine for insomnia: A systematic review and meta‑analysis. Sleep Med Rev. 2015;24:1–12. https://doi.org/10.1016/j.smrv.2014.10.002