Valerian is a versatile herb prized for its medicinal properties and herbal uses. All parts of the valerian plant, especially the roots, have calming, sleep-promoting effects. Valerian cultivation in your own home means you can reap the benefits of this remarkable plant.
What is Valerian?
Valerian is a flowering plant that has been used for centuries for its therapeutic and medicinal benefits. It is renowned for its sedative and anxiolytic effects. The valerian plant, with the scientific name Valeriana officinalis, is also commonly known as garden heliotrope, all-heal, setwall, and vandal root.
Native to Europe and parts of Asia, valerian grows up to 5 feet tall and produces clusters of small, fragrant white or pink flowers. The valerian root is the primary part of the plant used medicinally. It contains active compounds such as valerenic acid and isovaleric acid that provide antispasmodic, sedative, and anti-anxiety effects.
Throughout history, valerian root preparations have been used to promote relaxation and sleep. Today, it continues to be a popular natural supplement taken to improve sleep quality, reduce anxiety, alleviate muscle spasms, and manage stress.
Benefits of Valerian
Valerian root boasts a wide range of benefits that make it a treasured herbal remedy:
- Aids sleep and insomnia: Valerian has mild sedative effects that make it useful for treating insomnia and sleep problems. It helps reduce the time it takes to fall asleep while improving sleep quality.
- Relieves anxiety: The compounds in valerian root increase GABA levels in the brain, resulting in a calming, anxiety-reducing effect. It is commonly used to alleviate feelings of restlessness, tension, and unease.
- Muscle relaxant: Valerian root has antispasmodic properties that help relax muscle tension and relieve muscle spasms or cramps. This makes it beneficial for menstrual cramps, muscle pain, and more.
- Migraine relief: For some people, valerian root may help reduce the severity and frequency of migraines when taken regularly.
- Stress management: Valerian root supplements have a tranquilizing effect that can minimize feelings of stress and nervous tension.
- Digestive aid: The antispasmodic properties of valerian root can also alleviate digestive issues like irritable bowel syndrome (IBS) and stomach cramps.
Growing Valerian at Home
Valerian cultivation is rewarding, providing a bountiful supply of this medicinal herb. Follow these tips for successfully cultivating valerian:
Choosing the Right Location
- Valerian thrives in full sun and moderately fertile, well-draining soil. It can tolerate partial shade.
- Test soil pH, amending if needed to pH 5.5-7.0.
- Improve heavy clay soil by adding compost or manure.
- Allow plenty of room for plants to reach mature size.
Preparing the Soil
- Loosen soil to a depth of 12 inches and remove weeds or debris.
- Incorporate organic compost or fertilizer to enrich the soil.
- Ensure adequate drainage by adding organic material if needed.
Planting Valerian
- Start seeds indoors 6-8 weeks before last frost then transplant seedlings outside after hardening off.
- Or direct sow seeds outdoors in spring once danger of frost has passed.
- Space plants 12-18 inches apart in rows 2-3 feet apart.
- Water thoroughly after transplanting and provide consistent moisture.
Caring for Valerian
- Water 1-2 inches per week during growing season, less in winter.
- Fertilize plants with organic fertilizer or compost in early spring.
- Remove spent flowers to prevent self-seeding.
- Monitor for pests like aphids and treat organically if needed.
Harvesting Valerian
- Harvest roots in fall of the second year when plants are mature.
- Carefully dig up plants, removing soil from roots.
- Wash and dry roots completely before storage.
- Store dried roots in airtight containers.
Using Valerian
The dried root of the valerian plant can be used in various ways to harness its relaxing and sleep-promoting properties:
- Brew dried valerian root into a tea to drink before bedtime. Add honey or other herbs for flavor.
- Take valerian root capsules or tinctures as a supplement for anxiety relief and muscle relaxation.
- Simmer valerian root to infuse bathwater with its soothing, aromatic qualities.
- Add dried, powdered valerian root when cooking soups, stews, breads and other savory dishes as an earthy seasoning.
- Use valerian extract or tincture to make relaxing herbal blends, bath products, aromatherapy oils and more.
When using valerian preparations, it’s important to follow dosage guidelines and consult your healthcare provider, especially if taking other medications. Effects may take 2-3 weeks of consistent use to notice. Most people can safely take valerian short-term, but long-term usage is not recommended.
Valerian Garden Care and Growing Tips
Follow these valuable tips to keep your valerian plants thriving:
- Prune valerian in early spring, removing any dead or damaged growth to stimulate new growth.
- Thin overcrowded valerian plants to improve air circulation and discourage pests/disease.
- Divide root clumps every 2-3 years to rejuvenate plants and prevent invasive spread.
- Mulch valerian plants to retain soil moisture and suppress weeds. Replenish mulch yearly.
- Check for signs of diseases like root rot and treat organically. Improve drainage if soil is too wet.
- Remove spent flowers before they go to seed to prevent self-seeding.
- Shelter plants in winter by applying thick mulch over the roots zone for insulation.
- Be patient – valerian is a perennial that may take 2-4 years to reach full maturity and size.
Companion Planting
Certain companion plants can be strategically planted near valerian to enhance growth and deter pests:
- Catmint – Repels aphids, mites; attracts pollinators
- Hyssop – Deters cabbage moths; invites bees
- Marigold – Suppresses nematodes and other pests
- Mint – Repels aphids and cabbage worms
- Marjoram – Adds fragrant appeal; improves flavor
By incorporating beneficial companion plants, you can create a flourishing garden ecosystem that supports your valerian’s health.
Overwintering Valerian Plants
Valerian is a hardy perennial that can be successfully overwintered with proper care:
- In late fall, cut back valerian foliage to just a few inches above the ground.
- Mulch around the base of plants with 2-4 inches of straw, leaves, or pine needles to insulate roots.
- Check plants periodically and gently clear heavy snow that may collect on top.
- Resume pruning and fertilizing in early spring when new growth emerges.
- If plants show signs of winter damage, trim away any dead or diseased growth.
- Start plants indoors or in a cold frame 6-8 weeks before last frost to give them a head start.
With adequate winter protection for the roots, valerian will return vigorously each spring. Sheltering valerian plants helps them survive cold winters and continue providing their medicinal roots year after year.
Medicinal Applications of Valerian
For centuries, valerian root has been used around the world to address a variety of health conditions. It is approved as a food supplement but should not replace advice from your doctor. Some of the most researched medicinal uses include:
Insomnia
Several studies suggest valerian root may help improve sleep in people with mild insomnia. It seems to allow people to fall asleep faster and feel more rested. The optimal dosage and length of treatment is still under research.
Anxiety
Valerian root has shown anti-anxiety capacities by increasing GABA levels which regulate nerve impulses in the brain. In some studies, valerian decreased anxiety symptoms similar to prescription benzodiazepine drugs but with fewer side effects. More research is still needed.
Menstrual Cramps
The antispasmodic properties of valerian root may relieve muscle spasms associated with menstrual cramps. Some studies note it provides PMS symptom relief, but more research is needed to determine efficacy and proper dosing.
Headaches
Limited research shows promising effects of valerian root on reducing migraine intensity and frequency. However, more studies are needed to verify this benefit of valerian.
Stress Management
Early research suggests valerian root may suppress the release of stress hormones and have an anti-stress effect, but studies are limited. More evidence is needed to confirm valerian as an effective stress management aid.
While studies show promise, higher quality clinical trials are still needed to fully understand valerian root’s therapeutic benefits and limitations. Anyone considering using valerian supplements should first consult their doctor.
How to Use Valerian Root
If you’re considering incorporating valerian root into your wellness routine, here are some simple ways to use it:
- Make valerian tea by steeping 1-2 tsp dried root in hot water for 10+ minutes. Add honey or lemon for flavor.
- Take capsules or liquid tinctures following dosage instructions. Effects may take 2-3 weeks to notice.
- Simmer roots, leaves or powders to infuse bath water with valerian’s relaxing properties.
- Apply diluted valerian essential oil topically to soothe muscle tension.
- Add dried root powder to skin care products like bath bombs, body lotions or creams.
- Blend valerian tincture with aromatherapy oils for diffusion, massage or perfume.
- Brew valerian root with other calming herbs like chamomile, lavender or passionflower for a soothing bedtime tea.
Always start with lower doses and avoid combining valerian with other sedative herbs or medicines without medical guidance. Pay attention to your body’s response and immediately cease use if any discomfort occurs.
Decorative Uses for Valerian Plants
In addition to its medicinal value, valerian can also beautify gardens and outdoor spaces:
Pretty Flowers
Valerian produces umbrella-shaped clusters of dainty, fragrant pink or white flowers that attract pollinators like butterflies and bees. The blooms add cheerful pops of color to gardens.
Ornamental Foliage
The fern-like, delicate leaves of valerian provide lovely texture contrast and natural appeal. The foliage also makes attractive filler in floral arrangements.
Fragrant Appeal
The sweet, floral scent of valerian flowers provides sensory pleasure. Interplanting valerian with herbs like lavender or rosemary enhances the aromatic experience.
Height and Structure
With tall, upright stems, valerian brings height and architectural form to gardens. It works well as a backdrop plant or foliage border.
Hardiness
As a low-maintenance perennial, valerian comes back year after year, saving time and effort compared to replanting annuals.
Culinary Uses for Valerian
The dried roots and leaves of valerian can be used to impart a unique flavor to various recipes:
- Add dried and powdered valerian root when cooking soups, stews, savory pies or breads. Use sparingly as the taste is intense.
- Infuse olive oil or vinegar with valerian leaves and flowers to dress salads, marinades, and more. Strain before use.
- Brew a soothing nighttime tea by steeping valerian roots with chamomile, passionflower, lavender or lemon balm.
- Make a valerian simple syrup for cocktails or beverages by simmering sugar water with valerian roots, leaves or flowers.
- Blend valerian powder into dips, cheese balls, compound butters or spreads for an earthy undertone.
- Toss valerian leaves into baths or foot soaks to impart minerals and natural fragrance.
Use valerian sparingly in food and avoid during pregnancy or breastfeeding. Never use valerian essential oil internally. Discuss culinary use with your doctor if taking medications.
Common Questions About Valerian
If you are new to valerian, you may have some common questions. Here are answers to some frequently asked questions:
How long does it take for valerian to work?
It may take 2-4 weeks of consistent use for valerian’s effects to be fully felt. Initial doses cause relaxation within 1-2 hours. Benefits are cumulative over time.
What does valerian do to the brain?
Compounds in valerian like valerenic acid appear to increase gamma-aminobutyric acid (GABA) activity which regulates nerve impulses. This is believed to cause its calming effects.
Is it safe to take valerian every day?
Short term daily use of valerian under the guidance of a doctor is generally considered safe, but long-term safety has not been established. It’s best to take occasional breaks in supplementation.
Can you get addicted to valerian?
There is no strong evidence that valerian is addictive. However, it is still possible to build up a reliance on it mentally. It should not be taken for extended periods without medical guidance.
Does valerian really work for anxiety?
Some studies suggest valerian reduces anxiety similarly to benzodiazepines but with fewer side effects. More research is still needed to fully verify its anti-anxiety abilities.
Why Grow Valerian at Home?
There are many great reasons to grow valerian yourself:
- Continuous supply – Growing your own provides a steady supply of fresh valerian root and leaves whenever you need them.
- Saves money – It is significantly cheaper to grow at home than to buy valerian supplements long-term.
- Control growing methods – You can control factors like soil quality and avoid pesticides or chemical fertilizers.
- Access young plants – Valerian’s medicinal compounds are highest in younger plants. Growing it yourself provides optimal freshness and potency.
- Versatility – The entire valerian plant has uses – roots, leaves, flowers!
- Garden benefits – Pretty blooms, plant height and aromatic foliage enhance your landscape.
- Satisfaction – The reward of nurturing and harvesting homegrown medicinal herbs is unmatched!
As a versatile herb with many therapeutic benefits, valerian is a very worthwhile plant to cultivate in your own garden. Even beginning gardeners can succeed with Valerian cultivation quickly, due to its relatively simple care.
