Potential Health Benefits of Valerian
The main benefit of valerian is its usefulness as a sleep aid, but the herb is associated with other potential benefits, too.
“Valerian seems to work by increasing GABA [neurotransmitter] activity in the brain, which is linked to a calming effect,” says Amy Chow, RD, the founder of BC Dietitians, a database of nutrition experts in Langley, British Columbia.
Many potential benefits are derived from a handful of studies or those with small sample sizes, so they’re not conclusive.
It May Improve Sleep
Most people take valerian to sleep better. One small study involving 72 adults with mild insomnia found that 200 milligrams (mg) of valerian extract taken an hour before bedtime for eight weeks led to significant improvements in the time it took participants to fall asleep, their overall sleep time, and the percentage of time spent sleeping while lying in bed. The researchers also noted that those who used valerian had less anxiety and daytime sleepiness and reported feeling more refreshed.
“Although there is subjective support for the [possible] sleep-improving properties of valerian, such findings have been unable to be reproduced quantitatively or objectively,” says Staci Gulbin, RDN, the founder of Lighttrack Nutrition in Denver and a former researcher at the U.S. Department of Agriculture (USDA).
In fact, one review of eight systematic reviews found that valerian didn’t help insomnia in any significant way. But a significant amount of valerian research is conducted on animals.
“More randomized, controlled human studies are needed to confirm any sleep benefits of valerian,” Gulbin says.
It May Alleviate Hot Flashes and PMS
Valerian may ease side effects of hormonal issues in women, including hot flashes, a common symptom of menopause. In one small study of 60 postmenopausal women ages 45 to 55, one group took a 530 mg capsule of valerian twice a day for two months, and the other took a placebo. The valerian group saw a significant reduction in the severity of their hot flashes.
Valerian root extract may also help treat symptoms of premenstrual syndrome (PMS). In one small study in Iran of 100 women ages 20 to 30, researchers found that emotional, behavioral, and physical symptoms improved after participants took 530 mg of valerian twice a day for the last seven days of their menstrual cycle, older research found. Though, research on valerian’s potential benefits for women experiencing PMS or menopause is limited. “Larger human studies could provide more evidence of valerian’s potential health benefits,” Gulbin adds.
It May Ease Anxiety and Depression
One study involving patients with advanced kidney failure on hemodialysis found that taking valerian root an hour before sleep for one month led to lowered symptoms of anxiety and depression, as well as improving sleep quality.
“The limitations are that it is a small sample size in a very specific population,” says Laura Craig, MD, a Chicago-based board-certified psychiatrist and the founder of Betula Mental Health. The researchers also evaluated symptoms associated with anxiety and depression versus directly studying people with anxiety or depressive disorders, she adds.
In her practice, Dr. Craig recommends valerian mainly for sleep issues, though says it may help mild anxiety as well. “But there is minimal evidence to support its use in depression,” she notes.
