Valerian
Valeriana officinalis
A traditional European herb known for its sedative properties, commonly used for insomnia and nervous tension. Has a distinctive strong odor.
Primary Use
Sleep Improvement
Common Forms
Root, Tincture
Typical Dose
300-600mg
Time to Effect
2-4 weeks
Overview
Valerian has been used as a medicinal herb since ancient Greek and Roman times. Hippocrates described its properties, and Galen prescribed it for insomnia. It became particularly popular in Europe during World War II when it was used to relieve stress caused by air raids.
The root has a very distinctive, pungent odor that many find unpleasant (often compared to dirty socks). This is caused by volatile oils that contribute to its sedative effects. Despite the smell, valerian remains one of the most popular natural sleep aids in Europe and increasingly in the United States.
How It Works
Valerian contains compounds that interact with the GABA system in the brain, similar to how benzodiazepine medications work but much more gently. It appears to increase GABA levels and may also bind to GABA receptors, promoting relaxation and sleep.
The valerenic acid in valerian inhibits the breakdown of GABA in the brain, allowing this calming neurotransmitter to remain active longer. Other compounds in valerian may contribute to its sedative effects through additional mechanisms that are not fully understood.
What It's Used For
Sleep Improvement
May help reduce time to fall asleep and improve sleep quality. Most studied natural sleep aid.
Anxiety Relief
Can help reduce nervous tension and anxiety, though less well-studied than its sleep effects.
Relaxation
Promotes overall relaxation and calm. Often used for situational stress.
Menstrual Support
Traditional use for menstrual cramps and related discomfort. Limited research.
Dots indicate strength of research evidence (5 = strongest)
Disclaimer: This information is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have a medical condition or take medications.
Last updated: January 2026