At a time when stress, insomnia, and inner restlessness are becoming increasingly common, many people are looking for natural solutions. Especially in urban environments where daily life is often hectic, many are turning to herbal remedies like valerian to improve their quality of life. This article comprehensively explores what valerian is, how it works, its health benefits, and how you can use it safely to calm your body and mind.

What is valerian?

Valerian, scientifically known as Valeriana officinalis , is a medicinal plant that has been used in traditional medicine for centuries. Native to Europe and parts of Asia, it is particularly known for its calming effects. The roots of the plant are the most commonly used part, as they contain the highest concentrations of active ingredients.

Where does valerian come from?

Valerian grows primarily in moist areas such as forests, riverbanks, and meadows. Although the plant is native to many parts of Europe, Asia, and North America, most commercially used valerian roots are cultivated in Eastern European countries, where the plant thrives under ideal climatic conditions [1].

How is valerian made?

After harvesting, valerian roots are cleaned, dried, and processed into various products. Valerian is available in the form of teas, tinctures, capsules, gummies, and tablets. The roots contain compounds such as valerenic acids, which are responsible for their calming properties [2]. Modern dietary supplements often use concentrated valerian extract to ensure a potent effect.

Health benefits of valerian

Valerian offers a variety of health benefits, particularly in terms of stress management, sleep, and anxiety relief. Valerian is valued by researchers and users as an effective and natural sedative.

Valerian and stress

Valerian is known for its calming effects, especially in people suffering from chronic stress. Studies show that valerian can increase levels of GABA in the brain—a neurotransmitter responsible for relaxation and stress reduction [3,4]. Since stress is widespread in urban environments, many people turn to valerian for natural relief with few side effects.

Valerian and sleep

One of the most common uses of valerian is the treatment of insomnia and sleep disorders. Numerous studies demonstrate that valerian can help reduce the time it takes to fall asleep and improve sleep quality, especially in people suffering from mild to moderate sleep problems [5, 6]. Valerian has a relaxing effect and promotes sleepiness without leaving a feeling of grogginess the next day, as is the case with many synthetic sleep aids.

If you are interested in natural ways to sleep better, this article might also be of interest to you: Glycine – Sleep Better & Regenerate Muscles .

Valerian and anxiety

Valerian may also be helpful for anxiety. Initial research suggests that valerian's GABA-stimulating effects may help reduce anxiety [7]. A 2016 study found that valerian extract significantly reduced anxiety in menopausal women [8]. Although further studies are needed to understand the exact mechanisms, valerian is often used as a natural remedy for mild anxiety due to its calming properties.

How does valerian work in the body?

Valerian influences the central nervous system by enhancing the activity of the neurotransmitter GABA. GABA is responsible for calming nerve cells and promoting relaxation. Valerenic acids contained in valerian bind to GABA receptors and inhibit the breakdown of GABA, thereby enhancing the calming effect [9]. This explains why valerian is particularly effective for stress and sleep disorders.

Recommended dosage and use of valerian

How much valerian should you take?

The recommended dosage depends on the dosage form. For capsules and tablets, the usual dose is between 400 and 900 mg per day. For liquid extracts or teas, the dosage may vary depending on the concentration. For optimal results, it is advisable to discuss the dosage with a doctor [10].

When is the best time to take valerian?

Valerian should be taken approximately 30 minutes to one hour before bedtime to maximize its sleep-promoting effects [11]. To combat stress, valerian can also be taken in smaller doses during the day. However, it is important that daytime use does not cause drowsiness, especially during activities that require concentration.

Side effects and safety of valerian

Is valerian safe?

Yes, valerian is generally safe when taken in recommended doses. Many studies have shown that valerian is well tolerated by most people and rarely causes side effects [12]. However, valerian should not be taken for extended periods without medical advice.

What are the side effects of valerian?

Occasional side effects include mild gastrointestinal problems, headaches, and drowsiness. It is recommended not to combine valerian with other sedative medications, as this may increase the sedative effect [13].

Valerian vs. other ingredients

Valerian vs. Ashwagandha

Ashwagandha is a well-known adaptogenic herb that supports the body's adaptation to stress and increases overall resilience. Unlike valerian, which has a rapid, targeted calming effect, ashwagandha has a slow, sustained effect that supports long-term stress management [14]. Both herbs are helpful, but their mechanisms of action are different.

Valerian vs. Melatonin

Melatonin is a hormone that regulates the sleep-wake cycle. While melatonin is useful for stabilizing sleep patterns after travel or during shift work, valerian has a direct calming and sleep-promoting effect without altering the natural circadian rhythm [15]. Melatonin is particularly effective for jet lag, while valerian promotes general relaxation and sleep readiness.

Natural sources of valerian

Valerian is not found in common foods because it is a medicinal plant. Valerian is mainly found in herbal teas or dietary supplements. In some specialty herbal shops, you can buy dried valerian roots for use in teas or tinctures. Valerian can also be grown in herb gardens, as the plant thrives in temperate climates [16].

Conclusion on Valerian

Valerian is an effective, natural option for relieving stress, sleep disturbances, and anxiety. Its calming effect on the nervous system makes it a preferred choice for people seeking a gentle yet effective alternative to chemical sedatives. Because valerian is available in a variety of forms—from capsules to teas and gummies—it's easy to incorporate into your daily routine. When used properly, valerian is safe and well-tolerated, offering a sustainable solution for a more balanced life.