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. With this in mind, here are some ways that valerian could potentially help improve your well-being.
Most people take valerian to sleep better. One placebo-controlled 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 quality, and total sleep time compared with the control group. 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 Gulbin.
In fact, one review of eight systematic reviews gathered that the research on valerian as a treatment for insomnia is inconclusive. 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
One placebo-controlled study from Iran found that a combination of valerian and fennel taken for eight weeks helped reduce the severity and frequency of hot flashes in postmenopausal women compared with the control group.
Although this is promising, the authors recommended conducting additional research with “larger sample sizes and in other areas.”
It May Ease Anxiety and Depression
One small placebo-controlled study from Iran 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 improved sleep quality, compared with the control group.
“The limitations are that it is a small sample size in a very specific population,” says Craig. 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 she says it may help mild anxiety as well. “But there is minimal evidence to support its use in depression,” she notes.
