Valeriana officinalis

Valeriana officinalis

Plant Family

Caprifoliaceae

Botanical Description

Valerian is a perennial herb growing 1-1.5 meters tall with pinnate leaves and clusters of small, sweetly fragrant pink or white flowers from June to August. The root has a distinctive pungent odor, especially when dried.

Cautions

Generally safe for short-term use. May cause headaches, digestive upset, or dizziness. Do not combine with sedatives, alcohol, or sleep medications. Not recommended during pregnancy or breastfeeding. May cause paradoxical stimulation in some people.

Habitat

Damp meadows, woodland edges, stream banks. Often cultivated in gardens.

Harvest Instructions

Roots harvested in autumn from plants at least 2 years old. Dig carefully to preserve root mass. Clean and dry at low temperatures.

Geographic Distribution

Native to Europe and parts of Asia. Widely cultivated worldwide. Naturalized in North America.

Growth Conditions

Prefers moist, fertile soil. Full sun to partial shade. Hardy perennial.

Plant Size

100-150 cm

Pests & Diseases

May be affected by aphids and fungal root diseases in wet conditions.

Effects on the Body

Calms the nervous system, promotes sleep, reduces anxiety, relaxes muscle spasms. One of the most researched herbal sedatives.

Active Constituents

Valerenic acid, isovaleric acid, iridoids (valepotriates), sesquiterpenes, flavonoids, GABA.

Safety Information

Dosage

Tea: 2-3 g dried root in hot water, steep 10-15 minutes, take before bed. Tincture: 2-4 ml before bed. Capsules: 300-600 mg standardized extract.

Culinary Use

Not used culinarily due to strong odor and taste.

Folklore & Historical Use

Used since ancient Greek and Roman times. Called 'all-heal' in medieval Europe. Used during World War I and II to treat shell shock and nervous conditions.

Scientific Research

Extensive clinical research supports use for sleep and anxiety. A 2006 meta-analysis of 16 trials showed improved sleep quality without morning drowsiness. European Medicines Agency and German Commission E approve for nervousness and sleep disorders.