How Does Valerian Root Work? Mechanisms of Action

Many people have heard of Valerian Root as a remedy for sleeplessness, depression, anxiety, restlessness, migraines and menstrual problems. What is this herb and how does valerian root work as a natural remedy for sleep?

Valerian can be thought of as an herbal sedative, helping to promote mental tranquility and relaxing the body. It is much milder than prescription sedatives like Valium, but works on similar pathways in the brain.

Using valerian root tea or taking capsules of the extract is a safe way to soothe the mind, encourage relaxation and make it easier to fall asleep. Some athletes take Valerian to help them achieve deeper sleep and to trigger the production of growth hormone.

This article will examine some of the research into the effects of this herb, how it works, dosages and side effects to consider.

Valerian Root

Herbal Supplement

Calmness

Mood

Sleep Onset

How It Works:

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Dosage:

Between 300 - 900 mg per day

Safety:

Rated Likely Safe

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Valerian’s History as an Herbal Supplement

For more than 4,000 years, valerian has been a staple in Greek, Roman, and Chinese traditional medicine.

In herbal remedies, the valerian plant’s root and rhizomes (underground stems) were finely chopped and dried for tea as a sleeping sedative.

The roots contain several different compounds, including valerenic acid – a sesquiterpenoid that is the active marker compound for root powder tinctures and extracts.

Today, Valerian is available as a pure supplement in bulk powdered form or marketed as a tea, tincture or in oral capsules.

Valerian (Valeriana officinalis, Caprifolaceae), also known as garden valerian, all-heal, or heliotrope, is a tall, herbaceous perennial flowering plant prized for its sweet scent and as well as its culinary and medicinal properties. In late spring or early summer it exhibits a profusion of white or pink flowers.

During the 16th century, extracts from the highly fragrant blooms were used as an ingredient in flavoring perfume, bath salts, lotions and soaps. When extracts of the medicinal flower were added to bath water, they worked to promote relaxation, reduce restlessness, relieve muscle pain and encourage a good night’ sleep. As a culinary ingredient, extract was used to flavor foods and beverages such as teas and root beer.

Native to Europe and many parts of Asia, Valerian was introduced to North America by early European settlers. They used an extract from the root of the plant to calm anxiety, combat depression and hypochondria, provide pain relief from migraine headaches and stomach cramps and to relieve hot flashes and other menstrual symptoms in women. During the early 1800’s, Shaker settlers formed a cooperative to commercially cultivate valerian for sale to pharmacists and doctors.

Although the fresh chopped root has very little odor, the dried root projects a pungent offensive odor often described as being similar to dirty socks or stale garbage. The first-century Roman physician Dioscorides first used the word “phu” in reference to this plant, the likely origin of the word “pew”. Valerian is attractive to some animals, containing “cat-attracting” properties similar to those found in catnip.

Does Valerian Root Work?

Clinical test results from several sleep studies indicate that valerian may help reduce the amount of time it take most people to fall asleep and may encourage a sounder sleep.

It is often promoted as a natural alternative to prescription medications for those suffering from chronic insomnia or wakefulness.

But not all studies that have examined the effects of Valerian as a sleep aid have found positive results. Most studies that have looked at taking Valerian for longer periods of time (4 weeks or more) have determined it to be effective.

Those studies that examined the sleep-inducing effects of the herb for short-term use (2 weeks or less) have not seen significant changes in sleep patterns. This suggests that the mechanisms of action can require a longer onset period in order to start working for you.

Research indicates that active compounds in Valerian Root stimulate the release of GABA in the brain. GABA, or gamma aminobutryic acid, is an inhibitory neurotransmitter that promotes muscle relaxation, sedation and sleep.

Studies show that it also appears to prevent GABA from being re-absorbed by nerve cells, thus increasing the amount of GABA available to bind to neuro-receptors. Many anti-anxiety drugs and prescription sleeping pills work on similar pathways, by increasing activation of GABAergic neurons.

How Should Valerian Be Used?

Valerian supplements are available in tablets, liquid extracts or tinctures, and dried roots can also be brewed as a tea.

When taken as a sleep aid, it may be taken in combination with other sleep inducing natural supplements such as hops flower, melatonin or 5-HTP. The usual dosage in tablet or capsule form is 300 to 900 milligrams to be taken one hour before bedtime.

For restlessness, depression, stress and anxiety, the usual dose is 50 to 100 milligrams taken 2 to 3 times a day. Dependent on the patient’s body weight and presenting symptoms, some practitioners recommend doses of 200 milligrams or even 400 milligrams taken 3 times a day.

Clinical trials indicate that a single dose of valerian does not show no significant benefit or improvement in symptoms. The studies suggest that improvement increases over a period of 2 to 4 weeks and may work best when taken over an extended period of time.

Supplements like hops have been found to shorten the amount of time that it takes this plant to become effective.

Cautions And Concerns

Using valerian, when combined with other herbal supplements or prescription medications may increase side effects such as stomach distress, dizziness, drowsiness, lack of coordination, balance and difficulty concentrating. Some persons may also experience some impairment in thinking and judgment.

The National Institute of Health notes that valerian might have adverse effects when taken with sedatives, other medications or certain herbs and dietary supplements containing sedative properties. These include the following:

• Benzodiazepines such as Xanax®, Valium®, Ativan®, and Halcion®.
• Barbiturates or central nervous system (CNS) depressants such as phenobarbital (Luminal®), morphine, and propofol (Diprivan®).
• Dietary supplements such as St. John’s wort, kava, and kratom.

Avoid or limit the use of alcohol while taking valerian to avoid a possible interaction. Both of these substance influence GABA receptors in the brain which may result in an intensification of effects.

If you are pregnant or breast-feeding you should not take valerian or any other herbal supplements unless prescribed by your physician. Remember to tell your healthcare provider about all other medications you are taking, including vitamins, supplements, and herbs. Do not stop your medications without first talking to your doctor.

While studies show that Valerian does work to relieve anxiety and sleep disorders, it can take at least 4 weeks for results to become noticeable if used on its own. Combining this herb with certain other supplements may increase the effects.

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