Valerian is one of the most calming herbs. Its roots have been used as a sedative since medieval times to calm nervous anxiety, reduce muscle tension and relieve mild insomnia.^5,6

Valerian grows wild in woodlands, along riverbanks and in damp meadows all over Europe, though it is also cultivated for medicinal use. Valerian is a perennial plant that grows to over a metre in height and is characterised by its small pale pink flowers and distinctive smell. It is the roots that are used medicinally.

Action and uses of Valerian
Valerian is a herbal medicine that has been used traditionally to treat nervous anxiety, reduce muscle tension and relieve mild insomnia.^5,6 Valerian root contains a number of unique substances (such as valerenic acid and valeranon) that exert a central and muscle relaxant action that is particularly effective in treating stress and anxiety as well as inducing a refreshing night sleep.^1-4 Valerian is often combined with other herbs such as Lemon Balm (Melissa officinalis L.) and Hops (Humulus lupulus L.) both of which are renowned for their calming properties.

How much do you take?
1600mg daily. Many Valerian products in tablet form contain around the equivalent of 400mg Valerian root, so four tablets daily before bedtime is the recommended level for a refreshing night’s sleep. For stress take up to 2400mg daily in divided doses throughout the day and consider taking a Valerian product combined with Lemon Balm.

Valerian acts over a period of weeks to improve the quality of sleep and it is therefore important to take the herb regularly for several weeks in order to gain maximum benefit in improving mild insomnia.

Side effects/safety
Do not take together with other prescribed sleeping tablets.
Do not take during pregnancy or breast-feeding.
Not suitable for children. Valerian is generally well-tolerated and any side effects are rare. However, if for any reason you feel that you have experienced side effects, please consult your pharmacist or doctor.
It is safe to take Valerian with other supplements and there is no evidence that it interacts with prescribed medications at the recommended dosage. As with any herbal supplement, if you believe you have a condition requiring medical treatment, you should consult your doctor or pharmacist before taking Valerian.