The Ultimate Guide To Valerian Root

What Is Valerian Root?

Check out our Paleo Food List 

Valereiana officinalis, or Valerian, is a plant from the Valerianaceae family. It is perennial and native to Asia and Europe.

Valerian root extract is derived from the stems and roots of the Valerian plant.

One of valerian’s most distinctive characteristics is its pungent smell. When the plant’s roots are exposed, they release a powerful aroma.

This is a trait common to most plants in the Valerianaceae family. The smell is generally described as extremely unpleasant.

History of Valerian Root

Legend has it that the Pied Piper of Hamilton used valerian to lure plague-ridden rats out of Hamelin village. Valerian is still used today for natural rodent-traps, as the herb attracts rats. (Source)

Ancient Greeks would hang bundles of valerian by their windows to discourage evil entities from entering the home. Valerian was also believed to have calming properties.

Lore held that if valerian was set near an arguing couple, the couple would stop fighting. It was also believed to be able to help tame wild animals.

Valerian has a rich history as a medicinal herb. Aside from Garden Heliotrope, it is also known as All Heal.

The very name “Valerian” is derived from the Greek word “valere”, which connotes health and strength.

The herb has been used as a remedy for a variety of afflictions for over 2,000 years. Roman philosopher Pliny suggested valerian for pain relief as early as 23 AD.

Valerian became popular as a cure-all medical treatment in Europe from the early 15^th century. It was touted as a remedy for congestion, bruises, and convulsions.

When the Black Plague struck Europe in the early 16^th century, valerian was believed to have preventative effects against the plague. It was also used to treat coughs and minor wounds.

Valerian was given to over-stressed citizens as a calmative during World War I and II. It was also given to shell-shocked soldiers as a nervine (medicine to calm the nerves).

Valerian root is found in capsule supplements and certain medications. The dried root may also be used to create poultices, teas, ointments, and more. (Source)

Nutritional Profile

Valerian root contains the following volatile oils, also known as essential oils:

• Valerenic acids
• Sesquiterpenes
• Valepotriates

Valerenic acid is capable of binding to and increasing gamma hydroxybutyric acid (GABA). GABAs are a type of neurotransmitter found in the brain.

In high quantities, GABA can produce a tranquilizing effect. Valerian roots also contain hydroxypinoresinol, which interact with the benzodiazepine receptors found on GABAs.

Valerenic acid can also interfere with an enzyme that is known to reduce GABA, thus inhibiting sleep.

Most manufactured valerian root supplements contain approximately 0.08 percent of valerenic acid. These include commercially produced tinctures, capsules or tablets. (Source)

Health Benefits

Valerian root is most commonly used as an ingredient in natural sleep aids and relaxants.

Studies have revealed that valerian root can help you get to sleep faster and improve quality of sleep overall. Valerian-based sleep aids have fewer negative side effects than prescription pills.

Aside from being non-addictive, valerian is less likely to cause prolonged daytime drowsiness like certain sleeping pills.

Valerian Root & Sleep

A study monitored the effects of valerian root on insomnia. 89 percent of subjects taking valerian root supplements reported improved sleep.

Additionally, 44 percent of subjects reported perfect, undisturbed sleep while taking valerian root. None of the subjects suffered from any negative side effects over the course of the study.

Valerian Root & Anxiety

Valerian root can help to reduce anxiety by raising GABA levels in the brain. Not only does GABA help you sleep better, it also lowers anxiety.

Prescription anti-anxiety medications such as Valium reduce anxiety by boosting GABA levels. Valerian root does the same, with significantly lower risk of side effects like depression and addiction.

The same compounds that enable valerian root to reduce anxiety can also lower blood pressure. These compounds help your body to regulate and stabilize blood pressure.

Valerian Root & Pain Relief

Valerian root has pain-relieving properties. It has antispasmodic properties, meaning it can help to calm spasming muscles and muscle cramps.

A study observed the effects of valerian root on moderate to severe menstrual cramps. Subjects were given either a placebo or valerian root supplement.

The subjects taking valerian root received thrice daily doses during their menstrual cycles. These subjects reported decreased pain compared to the placebo group. (Source)

Valerian root was also explored as a potential treatment for obsessive compulsive disorder (OCD). Subjects taking valerian root exhibited a decrease in obsessive and compulsive behavior. (Source)

Keep In Mind…

However, valerian root is not designated for long-term use. Most medical practitioners agree that valerian may be taken safely by adults for up to one month.

Dosages of valerian root for children have yet to be explored in the long-term. It is best to consult a doctor prior to giving a child under the age of 12 valerian root.

There is not enough information as to possible side effects of valerian on infants or pregnant women. Women who are breastfeeding or pregnant should avoid taking valerian root.

Valerian contributes towards slowing down your central nervous system. For this reason, usage should be reduced or discontinued entirely prior to surgery requiring anesthesia.

Finally, valerian root should not be taken with certain medications and sedatives. Prescription sleeping pills and anti-depressant, anti-anxiety drugs should not be mixed with valerian. (Source)

Is Valerian Root Paleo-Friendly?

Read our guide to the Paleo Diet

The Paleolithic diet is all about eating natural, unprocessed foods. You’ll be eating only foods that were available to our Paleolithic ancestors.

The type of diet most of us follow now is only about 10,000 years old. In comparison, human beings have existed for approximately 2 million years.

So what changed in our diets?

The agricultural revolution brought about grain-based products. Refined, processed foods became increasingly more available and popular.

In excess, these types of foods can cause a host of negative effects. Weight gain and gastrointestinal issues are two such major issues.

Our Paleolithic predecessors were hunters and gatherers. Their diet consisted of whatever could be caught or found in nature.

The foods that will make up the bulk of your meals include:

• Meats (preferably grass-fed)
• Fish (preferably wild)
• Seafood
• Vegetables
• Eggs
• Natural oils (i.e. coconut oil and olive oil)
• Here are the foods that you can eat in moderation:
• Nuts and seeds (except for peanuts)
• Fruits (preferably less sugary fruits like berries)
• Unprocessed dairy

Foods that you should avoid entirely include:

• All grain-based products (bread, pasta, etc)
• Processed foods (i.e. candy and fast food)
• Legumes
• Refined sugar
• Refined vegetable oils
• Potatoes (Source)

As Valerian root is derived from a plant, it is an acceptable supplement to the Paleo diet.

The Paleo diet is all about keeping what you consume as natural as possible. Valerian root is an ideal natural, non-chemical sedative. (Source)

 Is Valerian Root Keto-Friendly?

Read our guide to the Keto Diet

The ketogenic diet is high in fats and low in carbohydrates. The diet is intended to get your body into ketosis.

Ketosis is a metabolic state the body enters into when food intake is low. In ketosis, your liver breaks down fat and produces ketones.

This results in your body burning fat for energy instead of storing it. The ketogenic diet promotes this state by restricting carbohydrates, not calories.

Many individuals eat a diet high in carbohydrates. When you eat carbohydrates, your body processes them into glucose.

Glucose is the most accessible molecule your body can use for fuel. When glucose is your body’s primary energy source, your body does not need to burn fat.

On the keto diet, you will dramatically restrict carbohydrate intake. You will also be eating a lot of healthy, high-fat foods.

When your body is unable to find glucose to burn, it will gradually begin to adjust to producing and burning ketones instead.

The ideal keto diet should consist of 70 percent fats and 25 percent protein. Carbohydrates should not make up more than 5 percent of your diet.

Here are the foods you’ll be eating:

• Meats (in moderation)
• Fish
• Seafood
• Leafy green vegetables
• Above-ground vegetables
• Nuts and seeds
• Healthy fats (i.e. saturated fats and coconut oil)
• Fatty dairy (i.e. hard cheeses and grass-fed butter)
• Alternative sweeteners (i.e. stevia)

These are the foods you’ll be avoiding:

• All grain-based products
• All sugars (including natural sugars like honey)
• Fruit
• Tubers (i.e. potatoes)
• Processed foods

The lower your carbohydrate intake is, the faster you will enter ketosis. You should limit carbohydrates to a maximum of 15 grams per day. (Source)

Valerian root is an acceptable supplement on the ketogenic diet, as it is plant-based. (Source)

Is Valerian Root AIP-Friendly?

Read our guide to the Autoimmune Protocol 

AIP stands for autoimmune protocol. The AIP diet aims to reduce the symptoms of autoimmune diseases.

There are over 80 known autoimmune diseases. These include such conditions as multiple sclerosis and rheumatoid arthritis.

Although conditions and symptoms may vary, autoimmune diseases share one aspect in common. The autoimmune system self-attacks, causing disruptive, often painful symptoms.

There is no cure for autoimmune system diseases. There are only treatments to reduce the symptoms.

The AIP diet aims to reduce these symptoms by improving gut dysfunction. The idea is to heal the gut through eliminating foods that are considered irritants.

The AIP diet is rich in nutrients to heal the gut and address inflammation. It restricts a wide variety of foods that can provoke gut inflammation.

The AIP diet consists of two phases. The first phase lasts from 6-8 weeks, and is the elimination portion of the diet.

During this phase, you will not be consuming:

• All grain-based products
• Legumes
• Dairy
• Butter, ghee, and margarine
• Sugar
• Eggs
• Nightshade vegetables
• Nuts and seeds
• All seed oils
• Processed foods
• Alcohol
• Spicy foods and herbs (i.e. chili)

AIP diet-approved foods include:

• Meat (grass-fed or organic)
• Fish (wild)
• Vegetables (exempting nightshade)
• Fermented foods (exempting soy products)
• Healthy oils (avocado, coconut, olive)
• Fruits (in limited quantities)

In Phase II of the diet, you will be able to re-introduce restricted foods. But don’t undo all your hard work: do so carefully and slowly.

You may find some foods from Phase I of the diet are acceptable to your body. If certain foods provoke a reaction, it is best to restrict them on a permanent basis. (Source)

As Valerian root is derived from a perennial plant, it is an acceptable addition to the AIP diet.

How To Use Valerian Root

Valerian root is available in a variety of forms. Depending on its usage, it may be blended with other herbs.

Valerian root may also be purchased in dried form and used for herbal remedies. Dried valerian root can be used for:

• Brewing medicinal tea to treat coughs, menstrual cramps, and insomnia
• Tinctures to relieve headaches and promote sleep
• Creating salves to reduce muscle cramping and seizing (Source)

Valerian can also be purchased as powdered or fluid extract. You can also use valerian root essential oil for external use.

Now, valerian root does have a rather odious stench – but it does not taste as awful as it smells!

To treat insomnia, valerian root may be taken for 2-6 weeks. The sleep-aid properties of valerian root supplements may take time to manifest.

You can take valerian root up to three times a day with the last dose taken right before bed. Alternately, valerian root can be taken once a day several hours prior to sleeping.

To prepare valerian root tea, simply steep one teaspoon of dried root for up to 10 minutes in boiling water.

You can also take valerian fluid extract or tincture. 1-2 teaspoons of fluid or tincture can be taken as is or mixed with a beverage of your choice.

If you’re seeking to treat anxiety, you can take daily doses of valerian root powder. Start out with a dosage of 120 milligrams up to three times a day.

Valerian root does not cause dependency like certain prescription medications. However, valerian root is not recommended to be used for an excessive period of time.

Some individuals who took valerian root for 6 months or more suffered mild withdrawal symptoms. If you do use valerian root for a lengthy period, slowly lower your dosage before stopping entirely.

Valerian root can also contraindicate certain medications. It is important to check with your doctor before adding valerian root to your diet. (Source)