Valerian root benefits are mainly linked to its calming and sedative effects, which may help support sleep, reduce anxiety, and ease stress. Derived from the plant Valeriana officinalis, the root contains compounds such as valerenic acid that influence brain chemicals involved in relaxation.
Valerian root benefits may also extend to relief of PMS symptoms, menopause discomfort, and menstrual cramps due to its antispasmodic and mood-stabilizing properties. Some studies suggest it may support attention and behavior in children with ADHD, especially when combined with lemon balm.
Valerian root is commonly taken as tea or capsules, with dosages varying depending on the condition being addressed. Although generally safe for short-term use, excessive intake can cause side effects and may interact with certain medications, making proper guidance important.
Health benefits
Valerian root benefits may include:
1. Combating insomnia
Valerian contains sesquiterpenic compounds such as valerenic acid and isovaleric acid, which have calming and sedative properties. It is often used to help relieve insomnia and improve sleep quality.
Some studies suggest that drinking valerian tea combined with lemon balm may help reduce restlessness and improve sleep quality.
However, according to the NIH Office of Dietary Supplements, evidence from clinical studies on valerian for insomnia and other sleep problems is inconclusive.
2. Reducing stress and anxiety
Valerenic and isovaleric acids enhance neurotransmitter activity in the brain. For instance, increased GABA activity promotes relaxation and may help reduce symptoms of anxiety and stress, such as agitation, nervousness, mental fatigue, and difficulty concentrating.
Some studies suggest that valerian root may help reduce anxiety and can be used as a complementary therapy alongside medical treatment for conditions such as generalized anxiety disorder and obsessive-compulsive disorder.
3. Relieving PMS symptoms
Valerian root contains sesquiterpenic compounds that affect GABA activity, which may help relieve PMS symptoms. Higher GABA activity can help stabilize mood and reduce nervousness or anxiety, which are common features of PMS.
4. Reducing symptoms of menopause
Valerian root may help relieve menopause symptoms such as irritability and nervousness. It contains flavonoids like hesperidin and linarin, which can help reduce hot flashes and excessive sweating, which are common symptoms of menopause.
Valerian root is a natural calming agent that helps regulate GABA levels in the brain. This can support better mood, well-being, and sleep quality, all of which may be disrupted during menopause.
5. Relieving period cramps
Valerian root contains acids with antispasmodic and anti-inflammatory properties that help reduce uterine contractions and inhibit the production of inflammatory substances such as prostaglandins. For this reason, it may help relieve menstrual cramps.
6. Managing symptoms of ADHD
Some studies suggest that valerian root, particularly when combined with lemon balm, may help manage attention deficit hyperactivity disorder (ADHD) symptoms in children.
It appears to lessen behaviors such as impulsivity, agitation, and aggression, while supporting better attention, focus, and task completion.
Ways to use it
The most commonly used part of this plant is the root, which contains bioactive compounds that are extracted and consumed in tea or capsule form.
Valerian root can be used in the following ways:
1. Valerian root tea
To prepare valerian tea, use only the dried roots, since they contain the highest concentration of the plant’s beneficial compounds.
Ingredients:
- 1 tablespoon of dried valerian roots;
- 300 mL (10 oz) of boiling water.
Directions:
Add the dried roots to boiling water, cover, and let them steep for 10-15 minutes. Strain the liquid, then drink it 30-45 minutes before bedtime.
This tea should not be consumed by people who are pregnant or by children under 3 years of age. Do not drink more than two cups per day, as excessive consumption may cause a rebound effect, leading to increased agitation and difficulty sleeping.
2. Valerian root capsules
Valerian root capsules should be swallowed whole with a full cup of water. The recommended dose of valerian capsules depends on their intended use.
Suggested dosing guidelines include the following:
- Insomnia: Take one 450 mg capsule once daily, preferably 30 minutes before bedtime. The effects are usually noticeable after at least 3 weeks of consistent use;
- Stress and anxiety: One 100 mg capsule, three times per day with meals;
- Menopause symptoms: One 100 mg capsule, three times per day. The effects are usually noticeable after at least 8 weeks of daily use;
- Period cramps: Take one 100 mg capsule three times daily. Pain relief may be noticeable during your next menstrual cycle.
Duration of treatment should be determined by a doctor or other health care professional.
Side effects
Valerian root is considered safe for most adults when taken at the recommended doses and for the advised duration.
According to the National Center for Complementary and Integrative Health (NCCIH), valerian can cause side effects such as headache, dizziness, stomach upset, and drowsiness, and it may increase the effects of alcohol and other sedatives.
Because valerian can have sedative and calming effects, it’s important to take precautions when using it. Avoid driving, operating heavy machinery, or engaging in any activities that require full alertness. You should also avoid drinking alcohol, as it may increase side effects such as drowsiness or dizziness.
Valerian should be stopped at least two weeks before surgery, as its strong sedative effects may interfere with anesthesia.
Contraindications for use
Valerian should not be used by children under 3 or people who are pregnant or breastfeeding.
Valerian root should also be avoided by people taking medications for anxiety or depression, and by those using pain relievers such as codeine, morphine, or tramadol. It should also not be combined with muscle relaxants like cyclobenzaprine or anticonvulsants like phenobarbital.