Valerian

Latin Name: Valeriana officinalis

Common Names: Valerian, phu, all-heal, amantilla, setwall, capon’s tail

Family: Caprifoliaceae

Chinese Medicine Name: Xie cao

Ayurvedic Name: N/A

Parts Used: Rhizome, roots

Native To: Europe, parts of Asia

Geographic Distribution: Europe, Asia, North America

Botanical Description:

Valerian is a perennial herb that reaches up to 1.2 meters in height. Its leaves are pinnate, meaning they have multiple leaflets arranged along both sides of a central stem, and are divided into smaller leaflets. The flowers are small, pale pink or white, and bloom in clusters. Despite its delicate appearance, valerian is hardy and can thrive in a variety of environments.

Key Constituents:

Valerian contains several active compounds that contribute to its medicinal properties. These include alkaloids, gamma-aminobutyric acid (GABA), irioids (valepotriates), volatile oils, valeric acid, and sesquiterpenoids. These constituents have been identified as the sources of valerian’s soothing, calming, and sedative effects.

Sustainability Issues:

No significant sustainability concerns have been noted for valerian cultivation. It is a hardy plant that grows well in a variety of climates and is not known to have any significant environmental impact.

Harvesting Guidelines:

To promote healthy root development, remove the flowering tops of the valerian plant as they grow. In the fall, once the plant has matured, cut off the aerial parts (leaves and stems) and dig up the rootstock for use.

Uses:

Valerian has a rich history of use as a medicinal herb, especially for calming the nervous system. Ancient Greeks gave it the name phu because of its strong, unpleasant odor, which many find similar to sweaty socks or rotten cheese. Interestingly, despite its infamous scent, valerian has been used as a perfume and room freshener on occasion. Furthermore, cats and rodents are particularly attracted to valerian’s scent, which is believed to explain its use in folklore, like the story of the Pied Piper, where valerian helped draw rats from the town of Hamelin.

Valerian’s primary use is as a relaxant and sedative. It has been employed for centuries to treat anxiety, insomnia, and muscle tension caused by nervousness. Studies suggest that compounds like valepotriates and valeric acid are largely responsible for its calming effects. Historically, valerian may have been the first anticonvulsant used to manage epilepsy, with reports dating back to the 16th century when Italian botanist Fabio Colonna claimed to have cured his own epilepsy using powdered valerian root.

Valerian is known for its ability to support normal nervous system function, offering neuroprotective, anxiolytic, antidepressant, anticonvulsant, and calming effects. For those experiencing insomnia related to muscle tension or anxiety, valerian has proven helpful in improving sleep quality. However, its effectiveness can vary depending on dosage, preparation methods, and individual physiology. Some studies have shown that valerian extract can be as effective as benzodiazepine drugs like oxazepam for primary insomnia (Ziegler et al., 2002).

Despite its benefits, valerian’s efficacy is highly dose-dependent. Herbalist Rosemary Gladstar (1993) advises that sufficient quantities must be consumed to experience its full effects. To preserve its volatile oils, valerian should be steeped gently at a relatively low temperature, and most herbalists recommend using a cold infusion or alcohol-based extracts to ensure its active properties are preserved.

Valerian is particularly beneficial for those with anxiety, depression, and nervous tension. It has a dual-action effect on the nervous system: it sedates those who are agitated and stimulates those who are depressed. This makes valerian a versatile herb for supporting emotional balance. However, it is important to note that a small percentage of people may experience nervousness or stimulation from valerian, possibly due to digestive inefficiencies. In such cases, it is recommended to start with a small dose and monitor for any adverse reactions.

Beyond its calming effects, valerian is also used for pain relief, specifically for tension headaches, muscle spasms, and uterine or intestinal cramps. It has been shown to help alleviate menstrual cramps and reduce the severity of hot flashes during menopause (Mirabi & Mojab, 2013). Valerian is also beneficial for those with Restless Legs Syndrome (RLS), a condition characterized by an uncomfortable crawling sensation in the legs, which worsens when lying down. Studies suggest that valerian may help alleviate RLS symptoms and improve sleep quality by relaxing muscles and calming the nervous system.

Valerian has antioxidant properties, which may contribute to its neuroprotective effects, protecting the brain from oxidative damage (Sudati et al., 2009). It is also rich in calcium and magnesium, which support proper nerve function and muscle relaxation.

Safety:

While valerian is generally considered safe, a small percentage of individuals may experience stimulation or anxiety. It is advised not to operate machinery or drive after taking valerian due to its sedative effects. Valerian should not be used in conjunction with alcohol or other sedatives unless under the supervision of a healthcare professional. Additionally, those taking medications metabolized by the liver should avoid valerian.

Ways to Use Valerian:

• Capsules
• Cold infusion
• Infusion tea
• Tincture

Actions:

• Analgesic
• Antidepressant
• Antispasmodic
• Anxiolytic
• Nervine
• Neuroprotective
• Relaxant
• Sedative
• Soporific

Taste:

Acrid

Energy:

Warming

Adult Dosage:

• Infusion: 4-8 fl oz made with 1 ounce dried root in 1 quart of water, consumed 30 minutes before bedtime.
• Tincture: 10 drops to 3 mL of fresh root (1:2, 95%) or dried root (1:5, 60%) up to 4 times a day.
• Capsule: 500-1000 mg up to 4 times a day.