2022's 10 Best
Valerian Root Supplements

Valerian root is a perennial plant native to parts of Europe, Asia, and the Americas. While it comes from all over the place, it shares commonalities such as therapeutic benefits and medicinal value in nearly every culture.

History and Origin

The earliest origins of Valerian root can be traced back to ancient Greece and Rome. In fact, the name “Valerian” itself is derived from Latin meaning “to be strong” or “to be healthy.” This can give an idea of its origin as well as the kind of properties it carries.

Ancient civilizations used this plant primarily for its sleep-inducing effects, and it continues to be used to this day. They also used it as a remedy for poison, a cure for epilepsy, and a treatment for nervous disorders. In the Americas, Native Americans used it for healing wounds and ulcers and made good use of it as a cough remedy.

Working Mechanism

Most of the benefits of Valerian root seem to involve interaction with gamma-aminobutyric acid (GABA) in the body. This is a neurotransmitter or chemical messenger in the brain which regulates nerve impulses within the brain and the nervous system.

GABA coordinates communication between brain cells. It inhibits or reduces the activity of neurons or nerve cells. Increasing the activity of GABA creates a sedative effect which can relieve insomnia, among other things. In fact, sleeping medications and anti-anxiety drugs typically work by enhancing GABA activity to calm nerves and alleviate anxiety. Jump to Our 10 Best Valerian Root Supplement List

Components

Valerian root contains a number of active compounds that give it sedative properties. The most potent of these include the following:

VALERENIC ACID

This active component raises GABA levels which reduces brain cell activity. It does so by binding to GABA receptors and produces a calming effect. It also possesses some anti-inflammatory potential. The potency of Valerian root supplements is mainly dependent on the percentage of valerenic acid used in the formula.

IRIDOIDS

These are natural compounds found in many plant species. In the case of Valerian root, there are valepotriates and their byproducts. These also offer sedative effects but have an unstable structure. As such, they can break down when stored or when they interact with water. This makes it somewhat difficult to assess their activity.

ISOVALERIC ACID

Another active compound, isovaleric acid stops involuntary muscle contractions. This function comes into action when the release of prostaglandins is inhibited. Prostaglandins are hormones that are involved in various bodily functions including inflammation. When production gets restricted, excessive muscular contractions are also minimized.

Valerian Root Benefits

Valerian root offers multiple health benefits. Here are some of the most important ones.

TREATS INSOMNIA

Valerian root’s most practiced use has always been as a sleep aid. That’s a tradition which continues to this day.

As mentioned earlier, when it’s present in sufficient quantities, GABA has a sedating effect. Valerian root has been shown in studies to improve GABA levels within the brain. This not only shortens the time it takes to go to sleep but improves sleep quality as well.

Individuals with low levels of GABA often exhibit short and long-term memory stress. They are also more susceptible to having anxiety and poor sleep quality.

Valerian root also contains certain antioxidants that have sedative and sleep-enhancing properties. With regular use, Valerian root supplementation can help you fall asleep quicker. It can also improve the quality of your sleep experience.

REDUCES ANXIETY

GABA is also instrumental in calming anxiety and regulating nerve cells. Its valerenic acid and valerenol components also have anti-anxiety properties. They have a stabilizing effect on the nervous system, and increased GABA levels can help keep stress levels down.

Its potential to reduce anxiety levels has earned Valerian root the nickname “Nature’s Valium,” as it yields very similar results to the anti-anxiety medication Valium. It may also lower physical reactions that occur in the course of stressful situations. Some of these include a slowed heart rate and lowered blood pressure when faced with stress.

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ACTS AS A NERVINE

Valerian root acts as a nervine, yielding a tonic effect on the nerves. A nervine can either be used to stimulate or sedate. This depends on the individual and their situation. Stimulation works where there is sluggish mental activity, brain fog, depression, or impaired concentration. Sedation is beneficial to address anxiety, restlessness, turmoil, and sleeplessness.

PROVIDES PAIN RELIEF

Another way that Valerian root seems to work on the nervous system is in the capacity of a pain reliever. The essential oil present in this plant has an analgesic effect. Because it also tranquilizes the nervous system, it can be beneficial for relieving headaches and migraines.

ACTS AS A MUSCLE RELAXANT

Being a natural sedative with antispasmodic function, it’s no wonder that Valerian root helps relax muscles. This function can be particularly helpful when dealing with muscle cramps of all sorts.

For instance, Valerian root has been shown to be effective in dealing with menstrual cramps. The plant seems to calm intense uterine muscle contractions that some women experience during menstruation.

In the same manner, it can be useful for treating sciatica pain related to muscle spasms. Here, it is the volatile oil found in Valerian root that helps relax muscles and reduce tension.

Valerian root can also relieve stress-related digestive issues by calming the digestive tract muscles. As such, it has been recommended to ease IBS, bloating, and flatulence. This effect can also be extended to treating intestinal colic and other disorders caused by nervous tension.

GOOD FOR HEART HEALTH

GABA also balances blood pressure. Blood pressure readings within the normal range have a positive effect on heart health. So good GABA levels in the system will also promote heart health.

Valerian root will relax the muscles in veins and arterial walls and is especially helpful for high blood pressure due to stress and anxiety. Along with this, some studies show that Valerian root strengthens blood vessels and improves elasticity. Together, the two are also beneficial for heart health. Jump to Our 10 Best Valerian Root Supplement List

How to Take Valerian Root

Valerian root is available as capsules, tea, tincture, and even essential oil. All of these preparations are usually derived from the root of the plant.

Valerian root can be found in both standardized and non-standardized forms. It is best to opt for standardized versions that come with 0.8% valerenic (or valeric) acid.

Recommended Dosage

Dosage for Valerian root will depend on the ailment and vary from one person to the next. Crude valerian root dosage can vary between 2-10g/day, but standardized root extracts are taken between 200 and 600mg. Valerian root is most effective if taken regularly for two weeks or more.

Side Effects

Valerian root is generally regarded as safe to use by most people when used for a limited time. Continued use for 4 to 8 weeks is well tolerated when Valerian root is taken at the recommended dosage. Valerian root is not recommended for pregnant or breastfeeding women.

One possible side effect is that is can make some individuals feel anxious or nervous. Some may also experience heart palpitations. This is due to its nervine potential, which can actually cause stimulation instead of relaxation in a small portion of the population. Reducing dosage will usually alleviate this concern, however.

If you have been taking Valerian root for a prolonged period of time, stopping your supplementation can bring on some withdrawal symptoms.

Although rare, some people may be allergic to Valerian root. If so, there may be symptoms such as respiratory issues or chest tightness. Some people may also experience chest pain, a skin rash or hives, or swollen and itchy skin.

Anyone scheduled for surgery should stop taking Valerian root two weeks before. This supplement can heighten anesthetic effects acting on GABA receptors and thus interfere with your safety in these circumstances.

Because Valerian root supplements are meant to cause drowsiness, they can also escalate the effects of certain sedative drugs. Finally, overuse of this herb may lead to addiction.

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Valerian Root Benefits

Valerian root is often used with other supplements to maximize potency. Common combinations include the following:

VALERIAN ROOT AND HOPS

This is one of the most common combinations with Valerian root, since hops also helps with anxiety and sleep. While Valerian root functions primarily as an anxiolytic by increasing GABA levels, hops only enhances that effect. Hops can also lower body temperature, which has the effect of bringing about drowsiness.

Just as Valerian root improves sleep quality, hops can prolong sleep times with its sedative effects. The two also share similar potential when it comes to reducing stress and anxiety.

VALERIAN ROOT AND LEMON BALM

Another popular combination is Valerian root and lemon balm. A Valerian root supplement can help induce sleep, while lemon balm promotes a calm nervous system. Together, the two form a gentle formula without the risk of over sedation.

In fact, the addition of lemon balm to a Valerian root base offers a twofold function. First, it is suitable to take at night in full doses for improved sleep. Second, it is gentle enough to take during the day, in smaller doses, for relaxation and muscle comfort. If taken in sufficiently small doses, it won’t make you feel drowsy or impair your ability to function.

VALERIAN ROOT AND PASSION FLOWER

Passion flower is also sometimes used as a mild sedative. Its historical use, quite like Valerian root, was for treating restlessness and gastrointestinal spasms. As such, it was used for calming the nervous system and treating anxiety.

Once again, passion flower also acts as an agonist for GABA activity, giving it those stress-relieving properties. So it has more of a reputation of being an anxiolytic than a sleep aid. This combination will work better if the aim is to calm the nerves rather than improve sleep patterns.

VALERIAN ROOT AND CHAMOMILE

Chamomile works both as an anti-anxiety agent and a sleep-aid. Pairing it with Valerian root only makes it more potent, but not any less soothing. Both herbs are associated with pain relief while promoting relaxation and inducing drowsiness.

Taking the two together as a tea is a popular option. But you will also find this combination in supplemental form as well.

Best Valerian Root Supplements

Our top 10 list of Valerian root supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You don’t have to pay through the nose to get a high-quality Valerian root supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.