Valerian — Natural Calming Supplement
Valerian — Natural Calming Supplement
What is valerian and how does it support sleep and relaxation?
Valerian (Valeriana officinalis) is a medicinal herb growing in Europe and Asia, whose root has been used for centuries to prepare natural sedatives and sleep aids. Valerian's active compounds — valerenic acid, isovaleric acid, and valeranides — affect GABA receptors in the brain, similar to many pharmaceutical sleep aids but more gently. Valerian is one of the most researched herbal sleep aids, available in supplements as capsules, tablets, and tinctures.
Frequently asked questions about valerian
Yes, valerian helps improve sleep onset speed and sleep quality. Studies show that 300-600 mg of valerian extract 30-60 minutes before bedtime shortens time to fall asleep and increases the proportion of deep sleep. Valerian does not cause dependency or morning grogginess like many synthetic sleep medications. Full effects appear after 2-4 weeks of regular use.
For improving sleep quality, 300-600 mg of standardized valerian root extract 30-60 minutes before bedtime is recommended. For daytime anxiety relief, 200-400 mg up to three times daily may be taken. Start with a lower dose and increase as needed. For tinctures, a typical dose is 2-3 ml before bedtime.
Yes, valerian and melatonin complement each other well — valerian promotes relaxation while melatonin regulates the sleep-wake cycle. Some supplements contain both ingredients together. Start with low doses of both to assess individual tolerance. Do not combine valerian with prescription medications (sleep aids, anxiolytics) without consulting a doctor.
No, valerian does not cause dependency. Unlike benzodiazepines and other prescription medications, valerian has no addictive effects, and abrupt discontinuation is not associated with withdrawal symptoms. Valerian is considered safe for long-term use. However, some experts recommend a short break after 2-4 weeks of use.