When to take
Valerian Root

What is valerian root good for?

Valerian, also known as Valeriana officinalis, is a flowering herb that is native to Europe and Asia, although it is now easy enough to find in the wild in many other parts of the world.

While the plant's flowers have a sweet scent, the plant's roots, or rhizomes, have a very strong and distinctly earthy, pungent aroma, and it is these rhizomes that are of interest for their health benefits, in particular for their sleep-promoting properties, which have been known since ancient times as an effective treatment for insomnia.

Benefits for sleep quality

Modern research has found that certain compounds within valerian, known as valerenol and valerenic acid, have the ability to affect what are known as GABA receptors.

These receptors are responsible for reducing neuronal excitability throughout our nervous system, essentially calming us down, as well as regulating our sleep. Not only do these compounds increase GABA availability, they also inhibit an enzyme that destroys GABA, making its sleep-promoting effect two-fold.

These and other compounds in valerian are also known to interact with our adenosine and serotonin receptors, which also assist with sleep regulation. The end result is a reduction in the amount of time it takes to fall asleep, and an improvement in both sleep duration and sleep quality, with fewer sleep disruptions.

However, one important thing to take into account with valerian supplementation is that it can often take several weeks before the benefits start to take effect, depending on the person.

Benefits for mental health

Aside from its sleep-promoting qualities, research shows that some of valerian's compounds, specifically the ones that give the root its distinct smell, could also have antidepressant properties, and help reduce anxiety and stress.

One month-long study that set out to test valerian root's ability to reduce anxiety in people that were undergoing hemodialysis found that not only did their anxiety levels improve significantly, but also that they had improved sleep quality, and a reduction in depressive symptoms as well.

Further research shows that valerian root supplementation could be a promising treatment for people with conditions that are characterized by anxious behavior, such as obsessive-compulsive disorder, also known as OCD. A study in 2011 found that adults suffering from OCD observed a reduction in their behavioural symptoms by taking valerian root extract daily for eight weeks.

Benefits for pre-menstrual syndrome

Lastly, but by no means least, valerian root supplementation shows potential as an effective treatment for women undergoing pre-menstrual syndrome, with research showing that it benefits physical symptoms as well as emotional symptoms.

When should I take valerian root?

Research shows that the optimal time for taking valerian root is between 30 minutes and two hours before bedtime, although if you find that taking valerian root on an empty stomach gives you unpleasant side effects, you may want to have it either with or shortly after the last meal or snack of the day instead.

People suffering from insomnia or other significant impairments to sleep quality can benefit from taking valerian several times per day, with the last dose taken just before bed.

One more thing to note is that valerian's effects can be quite potent, depending on the dose, and also on the person. If it's your first time taking valerian, you may want to try taking it a couple of hours before going to sleep, as opposed to taking it immediately before bedtime, so that its full effects can slowly envelop you over the course of the evening, while you are still actively doing things. Otherwise, the effects may start to take effect while you are lying in bed, a sensation which might not be pleasant.

What should I avoid taking valerian root with?

Avoid with sedatives, statins, alcohol or antidepressants

It is not advised to combine valerian supplements with alcohol, antidepressants, statins, or anything of a sedative nature, such as barbiturates or sleep medication.

Valerian Root data sources & further reading

• https://www.healthline.com/health/food-nutrition/valerian-root
• https://www.mountsinai.org/health-library/herb/valerian
• https://www.webmd.com/a-to-z-guides/supplement-guide-valerian
• https://my.clevelandclinic.org/health/drugs/18708-valerian-oral-dosage-forms
• https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian
• https://www.healthline.com/nutrition/valerian-root