How does valerian work?

Valerian, Latin name Valeriana officinalis, is one of the most well-known herbs used to support sleep and calm the nervous system. Its effects have been valued for centuries, and modern science confirms its wide range of positive properties. If you are interested in natural ways to promote relaxation, reduce stress, or improve sleep quality, valerian should not be missing from your routine.

History and origin of valerian

Valerian has a long history in traditional medicine. It was used already in ancient Rome and Greece, where it served as a natural remedy for insomnia and nervous disorders. It was also popular in traditional Chinese medicine and European herbal practices. The plant naturally grows in wet meadows and along streams in Europe and parts of Asia.

The Latin name Valeriana officinalis refers to its therapeutic use, as “officinalis” means the plant is intended for medicinal purposes. The root of valerian is the most valuable part of the plant because it contains bioactive compounds responsible for its calming and relaxing effects.

Effects of valerian

Valerian offers a wide range of effects that are important to know:

1. Support for sleep and calming the nervous system

The most well-known effect of valerian is supporting quality sleep. Studies show that regular use of Valeriana officinalis root extract can shorten the time to fall asleep and improve overall sleep quality. It acts directly on the central nervous system and slightly relaxes muscles, helping achieve deeper and more restful sleep.

2. Stress and anxiety reduction

Valerian is valued for its calming effects. It helps reduce stress and tension levels, which is especially beneficial in today’s hectic world. Root extracts influence neurotransmitters in the brain, particularly GABA (gamma-aminobutyric acid), which has a relaxing effect.

3. Support for concentration and mental balance

Although valerian primarily acts as a relaxant, it can also contribute to improved concentration and overall mental well-being. By reducing anxiety and nervous tension, it allows the brain to work more efficiently and with greater psychological balance.

4. Effects on the digestive system

Valerian root also has mild antispasmodic and soothing effects on the stomach and intestines. It can help with minor digestive discomfort often associated with stress and tension.

5. Relief from pain and tension

Valerian can alleviate menstrual cramps, headaches, and muscle tension due to its relaxing effect on the nervous and muscular system.

6. Support for the immune system

There are indications that regular use of valerian may support overall vitality and the body’s resistance to stress factors.

7. Help with nervousness and mild depression

Thanks to its calming effect, valerian can reduce symptoms of mild depression and nervousness, making it a valuable aid for mental well-being.

Adverse and side effects

Unlike synthetic sleeping pills, valerian has minimal side effects. Nevertheless, attention should be paid to several factors:

• Mild dependency – short breaks are recommended during regular use.
• Excessive doses – in sensitive individuals, it may cause the opposite effect: agitation, sleep problems, or nausea.
• Sedative effect on sexuality – valerian reduces sexual desire, so it is recommended to take it only before sleep.

Other restrictions: pregnant and breastfeeding women, young children under 3 years, and people on long-term antidepressants should consult a doctor.

How to properly use valerian

• Dosage: the recommended daily dose is approximately 15 g of root (dried) or an equivalent extract.

• Duration of use: continuously for a maximum of 3–4 weeks, then a 3–5 day break.

• Forms of use: tea, drops, capsules, tablets, tincture.

Important rules

1. Do not exceed the recommended dose
2. Do not use before driving or activities requiring attention
3. Use only before sleep

The best time to harvest the root is autumn, when the plant is most rich in active compounds. For use in dietary supplements, valerian is often cultivated under controlled conditions.

Conclusion

Valerian (Valeriana officinalis) is a natural herb with a long tradition and a wide range of effects on sleep, the nervous system, and mental well-being. Thanks to its calming properties, it has become a popular aid for people seeking an alternative to synthetic medications for insomnia and stress. With proper dosing and observance of safety recommendations, valerian can significantly contribute to quality sleep and overall relaxation.