Valerian: A natural remedy to fight insomnia

Valerian tops the list of the most used natural tranquilizers. Traditionally used thanks to its beneficial properties for the body, it promotes relaxation and helps improve sleep quality.

By relaxing the nervous system, it’s one of the most praised natural tranquilizers for its medicinal properties against anxiety and stress, very helpful for those who suffer from sleep disorders and can’t sleep normally.

What is Valerian?

The term valerian comes from the Latin word “valere” meaning “to be healthy”, which in turn derives from the god “Baldur,” whom mythology associates with the power to help—such was the faith in this plant back then.

Anyway, tradition says it has tons of health benefits, being able to cure a wide range of ailments.

Historically, it’s been used for its medicinal qualities to treat all kinds of diseases, from the simplest eye problems to the most devastating epidemics, like the plague.

Did you know that esoterically, valerian plants have been used to attract good luck and ward off evil?

About the plant

The valerian plant, scientifically named Valeriana Officinalis, is commonly grown in humid areas, although its cultivation has been spreading steadily over recent decades.

Although native to Europe and some parts of Asia, its cultivation has expanded to North America, so nowadays you can find it in places as diverse as Belgium, India, the Netherlands, Japan, Colombia, and the Andean regions of Argentina and Chile.

How many types are there?

Celtic Valerian

Its name relates to the plant’s shape, similar to a corn cob.

It grows up to 15 cm tall. It blooms from June to August at altitudes between 1,800 and 3,300 m, typical of the Alps, for example.

Its main feature is its intense aroma. It’s mostly used to make soaps, creams, and moth-repellent products.

Dioica or small valerian

Grown in Central Europe, its effects resemble those of medicinal valerian or Valeriana Officinalis, but less intense and shorter-lasting. It reaches up to 35 cm tall. Its flowers are very small, and it blooms from late spring to early summer (May to June).

Jatamansi or Indian spikenard

Grows in the heights of the Himalayas and Mediterranean regions. Mainly used to prepare oils, creams, and as a relaxant.

What does Valerian do in the body?

In short, valerian helps treat and relieve:

Medicinal and therapeutic uses

Its antispasmodic and relaxing effects are why valerian root has been used for thousands of years as a sedative.

Back in the Middle Ages, as mentioned earlier, it was used as a remedy against the plague and similar diseases. Today, valerian products are used as remedies to fight insomnia, gastrointestinal tract diseases, and nervous tension.

At the same time, its therapeutic use is highly valued, managing to relieve problems of the central nervous system and musculoskeletal system. Valerian also soothes cramps and relaxes muscles.

But valerian’s uses don’t stop there, as it’s been proven effective for treating asthma, rheumatism, intestinal colic, and certain neurological problems.

For women, it often helps relieve hormonal fluctuations, as it has anticonvulsant effects that treat and soothe menstrual pain and typical menopause discomfort.

Want to know another medicinal benefit of valerian? It’s the relief of anxiety, fears, and nervous tension common in people trying to quit nicotine, alcohol, or caffeine.

What are its sleep benefits?

Valerian’s healing properties come from the essential oil in its roots, with its main ingredient being bornyl-acetate, which interacts with GABA receptors in nerve cells, producing a sedative effect.

Also, thanks to the valepotriates in the plant, it can relieve nervous cramps.

Overall, valerian is a tranquilizer that provides calm and muscle relaxation, with antispasmodic effects.

That’s why it’s recommended to relieve people suffering from anxiety, irritability, insomnia, and stress.

However, if you have trouble sleeping, you should know that the medicinal effects of this plant aren’t immediate but long-term. Usually, it takes a few days to notice effects, which can extend up to four weeks.

This means it’s not suitable for treating people with acute nervous disorders who need stronger remedies.

As a tranquilizer

Valerian’s main contribution to health is reducing temporary nervous disorders, as long as they’re not caused by an underlying illness.

Therefore, it’s a natural substance recommended to tackle occasional nervous problems, like stress from work or studies. It also plays a key role in situations where you need to face unexpected problems or new challenges.

That said, as mentioned before, if you want immediate relief for such disorders, valerian isn’t it. If you decide to take it, you’ll enjoy its many benefits only if you’re armed with plenty of patience.

Why? Because its effects take several weeks to show before you get the desired results. Scientifically speaking, it’s ideal for calming the nervous system.

And what are its advantages over drugs? Mainly, that it doesn’t dull you or reduce performance.

Is it good for concentration and mental performance?

Besides the benefits mentioned so far, another strong point of valerian is that it boosts concentration and mental performance.

For this reason, it produces the much-desired balance and full-body relaxation: reducing anxiety and nerves, stimulating mental activity, and aiding recovery after intense work or severe stress.

That said, in cases of chronic depression, valerian won’t be very helpful, as its properties don’t reach the level needed to tackle that condition. In those cases, it’s best to consult a doctor or specialist about the most suitable treatment.

To treat gastrointestinal discomfort

Taking valerian is also a good way to reduce gastrointestinal discomfort. The valeric acid it contains heals gastrointestinal tract problems.

The valepotriate ingredient in valerian helps reduce painful spasms and cramps.

However, despite some information, its effect on ulcers hasn’t been proven, at least not in humans.

On the other hand, clinical trials with valerian on animals with ulcers have shown positive results. This suggests that in animals, stress is caused by a stomach ulcer.

But in humans, ulcers are caused by a bacteria responsible for the infection, while stress only worsens symptoms.

How to use Valerian?

Valerian is a natural remedy you can find in different formats, both for oral and external use. Here are the main ones:

Drops

Probably the most well-known medicinal form of valerian. However, you need to be careful when counting the drops to avoid exceeding the dose and risking a valerian overdose.

Also, valerian drops have a bitter taste, not pleasant for all palates. Their effects are similar to tablets. But as explained earlier, regarding how long valerian takes to work, you need to wait from a few days up to several weeks to notice effects.

Fun fact: valerian drops aren’t just for people but also for animals, especially cats.

In that case, they’re not used to calm but to stimulate animals. Valerian acts as an aphrodisiac for cats, as they find its scent irresistible.

Valerian has similar effects on horses, used for its relaxing effects to reduce spasms and convulsions.

Nowadays, thanks to the rise of dietary supplements, you can find valerian in various formats.

Tablets

Another “star” variety. Valerian tablets are very convenient to take and easy to dose.

You can find them in pharmacies, herbal shops, and online stores specialized in dietary nutrition, like HSN.

When buying valerian, it’s especially important to check the product’s composition because often it’s enriched with other types of medicines.

Also, check its origin. Don’t exceed recommended doses and watch out for possible side effects.

Although valerian is considered a safe supplement, you should consult your doctor. Most tablets can be taken in several doses: breakfast, lunch, snack, and dinner.

Follow each product’s instructions and take one to two tablets, according to the recommended dose. Never combine valerian tablets with alcohol, drugs, sedatives, or sleeping medications.

Bath salts

One of the lesser-known ways to use valerian, but it also has a relaxing effect and relieves muscle tension.

Why as an infusion?

The most popular form of valerian is as an infusion. Whether before going to bed or during the afternoon, it’s an excellent remedy to relax the body and end sleep problems.

Besides its standalone form, you’ll find a wide range of valerian combined with other relaxing plants on the market. Notable ones include St. John’s Wort, lemon, orange blossom, lavender, and hops.

Daily dose of Valerian

Here are some approximate recommendations, though it’s best to always follow the specific product’s instructions, which take priority.

Who is it recommended for?

Although valerian can benefit many people, some may find it especially helpful.

So, valerian is for…

What happens if I take a valerian overdose?

Just because valerian is a totally natural plant doesn’t mean its consumption is risk-free, mainly because achieving desired effects requires taking it over a prolonged period.

That’s why you must be especially cautious about dose and administration method. Clinical studies show this substance is only effective when taken long-term.

Still, side effects are quite rare and when they occur, they include:

Side effects usually appear when the product is prepared or applied incorrectly.

Interactions

Along the same lines, valerian is a plant that can interact with certain medications, causing side effects when mixed with drugs, pharmaceuticals, or alcohol.

Also, regarding children, pregnant, and breastfeeding women, there are no thorough studies, so safety reasons advise against taking valerian in those cases. This is especially important if medication is being taken.

In any case, it’s best to consult your doctor to avoid interactions with other drugs.

Choose a safe and quality Valerian

Regarding whether valerian is safe, we can say that European-origin valerian poses no health risk.

A different story are plants from Mexico, India, and Japan, which have a high accumulation of carcinogenic valepotriates, reaching up to 8%, posing a health risk.

Avoid valerian containing toxic ingredients by simply choosing a European-origin product that guarantees quality and safety of its components.

Also, keep in mind valerian is like a little cocktail of active ingredients, including:

Common Valerian infusion

Different varieties of this plant vary depending on ingredient composition:

Bibliographic sources:

• Dorian Caudal, Isabelle Guinobert, Aude Lafoux, Valérie Bardot, César Cotte, Isabelle Ripoche Pierre Chalard and Corinne Hucheta. Skeletal muscle relaxant effect of a standardized extract of Valeriana officinalis L. after acute administration in mice. J Tradit Complement Med. 2018 Apr; 8(2): 335–340.
• Michael Penzkofer, Andrea Baron, Annette Naumann, Andrea Krähmer, Hartwig Schulz and Heidi Heuberger. Characterization of essential oil distribution in the root cross-section of Valeriana officinalis L. s.l. by using histological imaging techniques. Plant Methods. 2018; 14: 41.

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