Valerian (Valeriana officinalis)

OriginThe root for the night

Freshly dug up, valerian root smells of almost nothing - the notorious smell only develops during drying, when isovaleric acid is formed.

Common valerian grows throughout Europe and large parts of Asia in damp meadows, along ditches, riverbanks, and forest edges. It reaches a height of up to two meters and bears flat, pinkish-white flower umbels in summer – an inconspicuous perennial above ground, but the actual plant underground. Botanically, valerians were long classified in their own family; according to modern classification, they belong to the honeysuckle family (Lycopodiaceae).

Its use is ancient: Dioscorides and Pliny knew of it; in the Middle Ages it was also called "theriac herb" and was an ingredient in many compound medicines. The German name probably derives from the Norse god Balder, the Latin from... valere, be healthy. Its heyday came in the 19th century when it became the standard remedy for „nervousness“, and it has since remained one of the best-selling herbal medicines in Europe.

The smell deserves its own explanation because it is so often misunderstood. The fresh root smells mild and earthy. During drying, the valepotriates and esters it contains break down, and a different aroma is produced. Isovaleric acid - the same substance responsible for the smell of sweaty feet and ripe cheese. Cats react to it similarly to catnip: valerian pillows are a classic cat toy, and a cat sniffing at a valerian bottle can be very impressive.

To useWhat valerian does for you

Valerian is listed by the European Medicines Agency for two uses: for Relief of mild nervous tension and to Support for falling asleep. Commission E gave it a correspondingly positive assessment. Here's what you need to know, and what the most common reason for disappointment is: Valerian does not work like a sleeping pill. It doesn't cause sudden fatigue, and a single capsule on the first evening usually has no effect at all. The effect builds up over two to four weeks of regular use.

To be honest about the research, it's mixed. Some studies show an improvement in sleep onset time and subjective sleep quality, while others conclude that the effect compared to placebo is small and not consistently demonstrable. What is undisputed, however, is that... The security profile is very good.. Valerian is not addictive, does not cause a rebound effect upon discontinuation, unlike traditional sleep aids it does not disrupt sleep architecture, and has hardly any side effects. For a problem like mild difficulty falling asleep, this is a strong argument.

The likely reason behind this is that the ingredients affect the GABA system, the same calming neurotransmitter targeted by tranquilizers – only much less effectively and via several pathways simultaneously, which is why a single "active ingredient" cannot be isolated. In practical terms, this means that valerian is a good choice for periods of difficulty winding down, but not for a single sleepless night before an important meeting. And it doesn't address the underlying cause – anyone who has been lying awake for months should look for the reason, not the dosage.

IngredientsIt's in the root.

Valerian doesn't have a single active ingredient, and that's its most scientifically interesting aspect. At least three groups are involved: the essential oil with bornyl acetate and valerenic acid, which Valepotriates (Iridoid esters, which decompose upon storage and drying) and the Lignans. For valerenic acid, an effect at the GABA-A receptor is best described; the lignans apparently attack the adenosine system - the same one that caffeine blocks.

Because the effect arises from the interaction of all components, the complete extract is the medicinal product, not an isolated substance. This also explains why preparations can vary in their effectiveness: root quality, drying, extraction solvent, and dosage are crucial. Aqueous and aqueous-alcoholic extracts are the best researched.

The Valepotriates These deserve a mention because they used to cause a stir: they showed cell-damaging effects in test tubes. In practice, this is irrelevant because they are unstable and hardly occur in dried products and finished preparations – they disintegrate during drying, and this is precisely when the characteristic odor arises. Fresh plant preparations should therefore be viewed with more caution than the classic dried root.

Enhanced combinationsWhat makes valerian stronger

Valerian is an herb of regularity. Everything that helps it has to do with repetition and good partners.

What contradicts itselfIt's best to avoid these combinations.

ApplicationHow it is used

• Valerian teaTwo to three grams of cut root per 250 ml, covered for ten minutes - in the evening.
• cold extractTwo teaspoons of root in cold water, steep for twelve hours, then warm slightly - milder in taste.
• dry extract400 to 600 mg of standardized extract half an hour to an hour before bedtime.
• Valerian tinctureAlcoholic extract, added drop by drop to water - quickly dosed, but has a distinct smell.
• Hops and valerianThe best-researched combination for sleep onset insomnia, available as a ready-made preparation.
• Nerve teaWith lemon balm, passionflower and hops as a daytime tea for stress relief.
• Valerian bathA strong infusion into the bathwater - here, warmth and ritual are particularly effective.
• Evening cureThe actual application method is daily application at the same time for two to four weeks.
• Cat toysValerian pillows: Cats react to the smell as they would to catnip.
• garden plantUndemanding on moist soil, tall, with fragrant flowers and good for insects.

As a home remedyEvening tea as a cure

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

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