Valeriana officinalis

Family: Caprifoliaceae (honeysuckle family) *formerly in the Valerianaceae family

History & Growing:

• Native to Eurasia, Valerian’s use dates back to at least the 1^st century CE when it was first named phu by Dioscorides because of its strong odor! Valerian’s Latin name originates from the Latin word valere which means “to be healthy” or “to be strong.” It has been used as a relaxant sedative by Ancient Greeks and Romans and had gain notoriety in recent years as a safe, nonaddictive remedy to assuage stress & nervous tension and promote quality sleep. Valerian has been naturalized to North America (brought over by colonists) and now grows wild, preferring damp conditions. In dry locations, it is said to appreciate shade and mulching along with regular watering. Seeds apparently have low germination rates, but can be surface-sown (seeds require light to germinate) when temperatures reach mid 60’s. Root division is an easier (and more successful) planting method, and after its happily established it will spread into a colony. My valerian plant is happy near my lake in part sun, part shade. Valerian, a perennial, grows upright up to 4 feet tall with fern-like pinnate leaves and whitish-pink flower clusters. The roots of 2 year old plants are harvested for medicine in the fall. A strong odor is an indication of strong medicine! Cats (and rats apparently- hence the Pied Piper’s rumored use of it to lure rats out of Hamelin) are attracted to the smelly herb. Valerian is one of the most heavily researched herbal sleep aids.

Parts Used Medicinally: Root/rhizome. Some herbalists used the flowers as well.

Supplementation Forms: decoction, tincture, powder, capsule  

Taste: Pungent, aromatic, bitter

Energetics: Warming & Drying

Actions:

• Antispasmodic
• Anodyne
• Anxiolytic
• Carminative
• Hypotensive
• Hypnotic
• Nervine sedative
• Skeletal and smooth muscle relaxant

Organs & Body Systems Herb Acts Upon:

• Nervous system
• Digestive system
• Reproductive system

Constituents: Volatile oil: bornyl acetate, beta-caryophyllene, iridoids: valtrate, isovaltrate, alkaloids

Traditional Uses:

• A reputed “all-heal” herb, valerian was a prized remedy for epilepsy, nervous disorders, migraines, and insomnia.
  • It was used in England during WWII to help relieve stress during air raids.
• Valerian has been used to support digestion and relieve GI spasms/stomach cramps.

Current Uses (& Studies/Research):

• Valerian continues to be a reliable sleep remedy. Studies have shown valerian shortens the time it takes to fall asleep, and that valerian infusion increases sleep quality for those who suffer from poor sleep. (Blankespoor)
• Extensive research in Germany and Switzerland has proved valerian’s effectiveness to aid sleep, improve sleep quality, and lower blood pressure. In fact, a German 2002 trial tested valerian and a conventional sleep treatment, oxazepam. While both were effective, 83% rated valerian as very good vs 73% of those taking oxazepam. In 2020, a Japanese systematic review assessed 60 studies on valerian and concluded it was both safe and effective as a sleep aid and reduce anxiety (Chevallier)
• Valerian is ideal for people who struggle to switch off and relax. It can be used as a tonic for chronic stress and stress-related conditions. The aromatic roots induce a relaxing state on the mind and a gentle sedative effect on the body, making it a choice herb for tension headaches, tense muscles, pain from injuries, restless leg syndrome and menstrual cramps as well as in cases of insomnia, anxiety, and hypertension* due to stress (as a hypotensive herb, valerian relaxes vasculature). *Consult your physician about taking herbs if you’ve been diagnosed with high blood pressure and use caution if you’re on blood pressure medication.
• With its carminative and muscle relaxing actions, valerian can help relieve digestion distress like gas, IBS and Crohn’s. Its sedating, though, so an after-dinner infusion is when its most appropriate!
• Because of the calming effects on the mind and affinity for smooth muscle tissue, valerian can be helpful for those with painful menstrual cramps as it helps relax the uterus. Studies supports its use and effectiveness in this context.

When to Reach for Herb & In What Form:

• Tincture form is more palatable than a decocted tea. I find it particularly helpful when muscle soreness (like back pain) and stress (from work/exercise) may impact sleep. Valerian is also more appropriate for cold constitutions or “cold pain” as it’s a warming herb.
• Valerian tincture is one of my all-time favorites! I love adding a squirt or two of the tincture to my Peaceful Dreams Tea blend (skullcap, passionflower, chamomile, licorice root). I especially love valerian with skullcap because of the balancing energetics!

Dosage & Preparation: 1-2 teaspoons of dried root decocted (simmered for 20 minutes) in 8 oz water 1-3 times/day. 1-4 ml tincture 1-3 times/day. Capsules can be helpful for those who are repelled by the taste and odor!

Contraindications:

• Valerian can induce drowsiness, so its recommended not to take it with other sleep-inducing drugs or barbiturates. Some people report feeling groggy with valerian consumption, and it can aggravate those with warm constitutions. In some unique cases, valerian can be stimulating and impart jitters and excitability so first time users are recommended to try the herb in a small dose midday.
• Use caution if pregnant and breastfeeding. While valerian has not been reported as unsafe herb in pregnancy this does not mean its indicted for use when pregnant or breastfeeding.

Elemental, Planetary & Dosha Discussion:

• Air element plant ruled by Venus (warming, nervine relaxant & antispasmodic, aromatic/volatile oils, dramatic white flowers)
• Valerian is a wonderful ally for the vata dosha. Vata constitutions tend to be cold and tense and valerian is warming and relaxing. Valerian’s affinity for soothing muscle tension/spasms and digestive cramps along with insomnia makes it particularly helpful for the vata dosha. The warm, dry energetics may aggravate the pitta dosha unless formulated with cooling, moistening herbs (as pittas are prone to heat/excitation and potential dryness) The kapha dosha, prone to damp/stagnation and depression state, may be aggravated as well depending on the individual patterns and acute vs chronic symptomology (example)

Citations & Recommended Reading:

• Valerian Uses and Plant Monograph by Rosalee de la Floret
• The Healing Garden by Juliet Blankespoor
• Body Into Balance by Maria Noel Groves
• Encyclopedia of Herbal Medicine by Andrew Chevallier