Valerian has been used to ease insomnia, anxiety, and nervous restlessness since the second century A.D. It became popular in Europe in the 17th century. It has also been suggested to treat stomach cramps. Some research — though not all — suggests that valerian may help people with insomnia. German Commission E validated valerian as an effective mild sedative, and the United States Food and Drug Administration listed valerian as “Generally Recognized As Safe” (GRAS).

Plant Description

Valerian is a perennial plant native to Europe and commonly grows to 2 feet tall. It’s commonly potted to adorn gardens and grows wild in damp grasslands. Roughly circular stems, topped by umbrella-like heads, are characteristic of the plant. Its dark green leaves are pointed at the tips, and its hairy, small roots smell sweet. Small, sweet-smelling white, light purple, or pink flowers bloom in June. The fresh root is light brownish and has little odor.

Potential benefits of valerian root

Some research suggests that valerian root may allow benefits in certain conditions.

Menopausal symptoms: Valerian may help reduce hot flashes in menopausal and postmenopausal people. A 2018 study saw 1,060 mg of valerian daily reduced hot flashes in postmenopausal women. (1 ), (2)

Menstrual issues: Those who have premenstrual syndrome (PMS) or are dealing with painful menstruation can benefit from valerian. A study found valerian improved PMS’s physical, emotional, and behavioral symptoms.

Restless Legs Syndrome: In 2009, a clinical study in people suffering from restless legs syndrome found that consuming 800 mg of valerian daily improved symptoms and eliminated daytime sleepiness.

Precautions

Valerian is generally regarded as safe. More evidence is needed on its safety, but experts believe gravid and lactating women should avoid consuming valerian.

For example, a 2020 review of valerian s safety and effectiveness in sleep and associated disorders found that none of the 60 studies reported severe adverse effects.

Herbs have been used for centuries as a traditional means to strengthen and cure illness. However, some herbs may interact with other herbs, supplements, or medications, causing side effects. For these reasons, herbs should not be taken without the guidance of a physician.

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