Valerian is a flowering plant that has been prized for centuries for its medicinal properties. With pretty white or pink flowers and therapeutic benefits, valerian can be a welcome addition to any garden. This in-depth guide provides everything you need to successfully grow valerian at home, from choosing the ideal spot to drying your harvest. Follow these tips for growing healthy, tranquilizing valerian you can enjoy in teas, tinctures and more.
What is Valerian?
Valerian (Valeriana officinalis) is a perennial flowering plant native to Europe and parts of Asia. It can grow up to 5 feet tall, with clusters of small, sweetly scented flowers that bloom from late spring through summer. Valerian foliage has a distinct, fern-like appearance.
But it’s the roots of valerian that are most prized. The underground rhizomes and roots of the valerian plant contain beneficial phytochemicals like valerenic acid and isovaleric acid. These compounds produce valerian’s sought-after relaxing and sedative effects.
A Long History of Medicinal Use
Valerian has been used in herbal medicine for over 2,000 years. References to valerian first appeared in ancient Greece and Rome, where it was valued as a calming herb. Hippocrates, the father of medicine, recommended valerian for insomnia in the 2nd century. Traditional uses for valerian have included:
- Treating sleep disorders like insomnia
- Alleviating anxiety, stress and nervous restlessness
- Relaxing muscle spasms and cramps
- Reducing headaches, migraines and menstrual cramps
- Settling digestive complaints like nausea and intestinal pain
Valerian remained a popular sedative remedy through medieval times and the Middle Ages in Europe. It was also adopted in traditional Chinese and Ayurvedic medicine. Today, modern research has confirmed valerian’s ability to safely promote relaxation and uninterrupted sleep.
How Valerian Works
Studies have shown that valerian increases concentrations of a calming neurotransmitter in the brain called gamma aminobutyric acid (GABA). GABA helps regulate nerve impulses and reduces anxiety levels. The valerenic acid and valerenol contained in valerian are thought to prevent the breakdown of GABA, allowing it to remain active in the body for longer periods.
By increasing GABA, valerian can produce the following effects:
- Inducing calmness and easing anxiety
- Regulating nerve activity to relax muscle tension
- Promoting deep, restorative sleep
The relaxing nature of valerian makes it popular for treating stress, anxiety, insomnia, headaches and a variety of other conditions. While research is still ongoing, valerian is considered safe for short-term use in healthy adults when taken according to dosage guidelines.
Benefits of Growing Your Own Valerian
Purchasing valerian products from the store can get expensive. Plus, when you grow your own valerian, you can ensure the roots are fresh and contain the highest concentration of active compounds. Other advantages of growing valerian include:
- Always have a supply of fresh roots available for remedies and teas
- Control the growing conditions and avoid pesticides or adulterants
- Attract lovely butterflies and bees to your garden
- Enjoy valerian’s pretty floral display and fragrant scent
- Can be easily dried and stored for future use
- Valerian is a hardy, trouble-free perennial
Growing a few valerian plants provides the chance to reap the relaxing benefits of enjoying your own harvest whenever the need arises.
How to Grow Valerian
While valerian is relatively easy-going, there are some important guidelines to follow for successfully growing this herbaceous plant.
When to Plant Valerian
You can plant valerian in spring or fall. Spring planting can begin after the last frost date for your area. Fall planting should occur 6-8 weeks before the first expected frost. If sowing valerian from seed, get a head start by planting seeds indoors 4-6 weeks prior to your target spring or fall planting date.
Choosing the Best Location
Proper site selection is key when cultivating valerian[H3]:
Sunlight: Valerian thrives best in full sun but can tolerate partial shade. Choose a spot that receives at least 6 hours of direct sunlight daily.
Soil: Valerian prefers moist, fertile soil with plenty of organic matter. Well-draining soil is ideal, as valerian can suffer root rot in soggy conditions. Avoid heavy clay soils.
Drainage: Excellent drainage is a must to prevent waterlogged roots. Select an elevated site or amend soil with organic matter to improve drainage.
pH: Target a neutral pH around 7.0. Valerian will grow in pH between 6.0-7.5. Test soil and adjust pH before planting if needed.
Spacing: Allow 12-18 inches between valerian plants to prevent overcrowding.
Preparing the Soil
Before sowing seeds or transplanting valerian, prepare the growing site by:
- Loosening soil 8-12 inches deep
- Removing any rocks, weeds or debris
- Working in 2-4 inches of aged compost or manure
- Raking smooth any soil clumps for even germination
These steps create the well-draining, nutrient-rich environment valerian requires. For in-ground plants, amend soil across the entire planting bed. For valerian in containers, prepare a quality potting mix.
Planting Valerian
Seeds: Plant valerian seeds 1⁄4 inch deep outdoors in spring or fall. Sow seeds every 12-18 inches and keep soil moist until seedlings emerge. Seeds can take 14-30 days to germinate.
You can also start seeds indoors 4-6 weeks before outdoor planting time. Use small pots and keep seedlings moderately moist and warm.
Transplants: Carefully separate valerian root divisions or place young plants at the same soil depth they were growing in pots. Water well after planting.
Caring for Valerian Plants
Once your valerian is in the ground, proper care will ensure strong growth:
- Watering: Keep soil moist but not soaked. Water at soil level instead of overhead.
- Mulching: Apply 2-3 inches of organic mulch around plants to retain moisture and reduce weeds. Replenish as needed.
- Fertilizing: Feed valerian with balanced organic fertilizer or compost tea every 4-6 weeks during spring and summer.
- Pruning: Remove flower stems after blooming to encourage reblooming. Prune occasionally to control self-seeding.
- Weeding: Keep planting area free of weeds, which compete for water and nutrients.
- Pests: Watch for slugs, snails and aphids. Remove by hand or use organic sprays if needed.
With proper care, valerian is relatively pest and disease free. Mint and sage can make beneficial companion plants.
Harvesting Valerian
- When to harvest: Harvest valerian roots in the fall of the plant’s second or later years once the foliage dies back. This ensures higher concentrations of therapeutic compounds in the roots.
- How to harvest: Carefully dig up roots, avoiding damage. Remove soil and break thick roots into smaller pieces to aid drying.
- Drying: Dry freshly harvested valerian roots on screens or mesh racks out of direct sun. Drying takes 1-2 weeks. Roots are ready when crisp and snap easily.
- Storing: Place thoroughly dried valerian roots in airtight glass jars kept in a cool, dark place. Properly stored, valerian roots retain potency for up to a year.
Getting the Most from Your Valerian Harvest
Once harvested, enjoy valerian’s calming benefits in several forms:
Tea: Add 1 teaspoon dried root per cup of hot water. Steep for 10 minutes. Drink up to 3 cups daily.
Tincture: Take 1⁄2 to 1 teaspoon up to three times per day.
Capsules: Follow dosage on supplement labels. Standard capsules contain about 500 mg.
Essential oil: Place 2-3 drops under the tongue or diffuse aromatically.
The roots, leaves and flowers can all be used, but roots contain the highest concentration of active compounds. Never exceed recommended dosages when using valerian.
Common Pests and Other Problems
When grown under the right conditions, valerian is remarkably free from most pests and diseases. But here are some potential problems to watch for:
Aphids: Check leaf undersides for these tiny sap-sucking insects. Knock them off with blasts of water or use insecticidal soap.
Powdery mildew: This fungal disease causes a white powdery coating on leaves. Improve air circulation and use neem oil or potassium bicarbonate treatment.
Root rot: Overwatering can lead to fungal root rot. Allow soil to dry between waterings and ensure excellent drainage.
Self-seeding: Valerian readily self-seeds. Remove flower heads after blooming or prune occasionally to prevent unwanted spreading.
Leggy growth: Insufficient sunlight results in lanky, weak plants. Ensure valerian receives full sun.
Prompt identification and organic solutions can resolve most issues. Contact your local nursery or extension office if problems persist.
Companion Plants for Valerian
Certain plants make great companions for valerian in the garden. Consider planting valerian with:
- Catnip and mint – Repel pests while enhancing flavor
- Dill – Attracts pollinators
- Echinacea – Complementary medicinal plant
- Evening primrose – Shared growing needs
- Hyssop – Beneficial companion herb
- Marigolds – Deters harmful nematodes
- Sage – Enhances growth and flavor
This herb, flower and vegetable mix creates an attractive and thriving environment for your valerian.
Container Gardening with Valerian
Don’t have space for in-ground plants? You can still grow valerian on a patio or balcony in containers. Follow these tips:
- Use a large pot at least 12 inches wide and deep. This provides room for valerian’s taproot.
- Ensure drainage holes so roots don’t sit in excess moisture. Add gravel, rocks or sand at the base of pots.
- Use a quality potting mix that contains compost for moisture retention and nutrients.
- Fertilize regularly during growing season to replenish nutrients that leach from containers. Fish emulsion or compost tea work well.
- Monitor soil moisture frequently. Container plants dry out quicker than in-ground. Water when top inch of soil is dry.
With the right pot, soil and care, container-grown valerian will thrive on balconies, patios and entryways. Trim it back each spring to control size.
How to Start Valerian from Seeds
Growing valerian from seeds is satisfying and affordable. Follow these steps for success:
1. Source fresh seeds
- Purchase heirloom seeds from a reputable company
- Collect seeds from your own established valerian plants
- Opt for seeds labeled for current year to ensure viability
2. Start seeds indoors
- Plant seeds indoors 4-6 weeks before outdoor planting time
- Use small containers, sowing 1-2 seeds per pot
- Bury seeds 1⁄4 inch deep in seed starting mix
- Maintain warm (65-70°F) temperatures for germination
3. Care for seedlings
- Place pots in bright, indirect light as seedlings emerge
- Keep soil moderately moist but not saturated
- Transplant into larger containers when true leaves appear
- Gradually expose to ambient temperatures 2 weeks before planting out
4. Transplant valerian outdoors
- Harden off plants by setting them outside for a few hours daily
- Transplant valerian into garden after the last frost date
- Space transplants 12-18 inches apart in prepared soil
- Water thoroughly and shelter from hot sun until established
With proper planting, care and timing, growing valerian from seed is an extremely rewarding endeavor.
Frequently Asked Questions about Growing Valerian
If you’re new to growing valerian, you probably have some questions. Here are answers to some of the most frequently asked questions:
How long does it take valerian to mature?
Valerian is a perennial plant that can take 2-4 years to reach maturity. You can harvest small amounts starting in year 2, but the roots gain potency over successive growing seasons. Peak medicinal compounds occur in years 3 and beyond.
What zone is valerian hardy to?
Valerian is a hardy plant that can withstand cold winters. It is perennial in zones 4 through 9 when given proper care. In zones 3 and below, it may die back to the ground in winter and regrow in spring.
Can I grow valerian from root divisions?
Yes! In addition to seeds, you can propagate new valerian plants from divisions of the roots and rhizomes of established plants. Divide roots in spring or fall and transplant 12-18 inches apart.
Does valerian spread aggressively?
Valerian seeds readily, so it can spread through self-sowing if not maintained. Periodic pruning and removing spent flower heads helps curb unwanted spreading. Valerian spreads less aggressively through its roots and rhizomes.
What time of day is best to harvest valerian?
For highest concentrations of active compounds, harvest valerian roots in the morning after any dew has dried but before the heat of midday.
Have more questions? Reach out to fellow valerian gardeners online or contact your local extension office. With the right growing conditions and care, you can cultivate a thriving valerian patch.
The Many Uses of Valerian
While valerian is best known for promoting restful sleep and relaxation, this ancient medicinal herb has a wide range of potential uses. Here are some of the top ways to benefit from valerian:
Promote Relaxation and Sleep
The compounds found in valerian root interact with receptors in the brain that regulate sleep, relaxation and anxiety. Valerian promotes feelings of calmness while slowing brain activity to facilitate deep, restorative sleep. It can be especially helpful for managing:
- Insomnia
- Anxiety
- Restlessness, agitation and nervousness
- Stress
- Hypertension
Ease Menstrual Discomfort
Many women experience painful menstrual cramps (dysmenorrhea). Valerian root contains muscle-relaxing properties that can alleviate cramping. It also reduces anxiety and irritability during PMS.
Relieve Pain
Research indicates that valerian root has natural pain-relieving capabilities. It has been used traditionally to treat:
- Headaches
- Abdominal cramps
- Muscle aches and pains
The compounds in valerian likely inhibit pain perception while also relaxing tense muscles.
Settle Digestive Upset
Antispasmodic herbs like valerian can calm digestive distress. Valerian helps relax intestinal muscles to relieve:
- Cramps
- Gas
- Bloating
- IBS
- Colic
Its antiemetic properties also make valerian useful for settling nausea.
Enhance Wellbeing
Some studies suggest valerian root may offer more widespread benefits for mental and physical health. Research indicates it may:
- Reduce blood pressure and heart rate
- Lower risk of heart disease
- Improve circulation
- Act as a mild sedative
While more research is needed, valerian root is a safe supplement that may enhance overall wellness.
Valerian has been used medicinally since ancient times for good reason. While especially valued as a sleep aid, science continues to uncover the diverse therapeutic benefits of this botanical.
How to Dry Valerian Root and Store It Long Term
Growing and harvesting fresh valerian root is rewarding, but you’ll need to properly dry and store the roots to enjoy their benefits over the long term. Here is a simple process:
Harvest Valerian Roots
- Harvest roots in the fall when foliage starts dying back
- Carefully dig up roots, avoiding damage
- Remove soil and debris from roots with gentle scrubbing
- Rinse roots briefly in cool water and pat dry
Prepare Roots for Drying
- Slice washed roots lengthwise into smaller pieces
- Splitting roots increases the surface area exposed to air
- Keep pieces approximately 0.5–1 inch thick
- Lay roots flat in single layer on drying trays
Dry Valerian Roots
- Use mesh screens or drying trays
- Place in warm, well-ventilated area out of direct sun
- Turn pieces periodically to ensure even drying
- Roots are fully dry in 1-2 weeks
- Roots should be brittle and snap easily when fully dry
Store Dried Valerian Roots
- Place dried roots in airtight glass jars or containers
- Store in cool, dark place away from excess heat or moisture
- Label jars with harvest date and contents
- Dried properly and stored in ideal conditions, roots can last 1-2 years
With the right harvesting, preparation and storage, your valerian roots will retain their highest potency for use in teas, tinctures, capsules and more.
Crafting Valerian Tea from Dried Roots
The dried roots of the valerian plant can be used to create a relaxing, anxiety-reducing herbal tea. Follow this simple recipe:
Ingredients
- 1 teaspoon dried valerian root
- 8 ounces boiling water
- Raw honey or lemon (optional)
Instructions
- Pour the boiling water into a mug or teapot. Let cool slightly so water is hot but not boiling (around 190°F).
- Add 1 teaspoon of dried valerian root to the hot water. You can use a tea infuser or tea ball to contain the roots.
- Allow the roots to steep for 10-15 minutes. This allows the beneficial compounds to infuse into the water.
- After steeping, strain the tea to remove the roots. Add raw honey to taste if desired. Honey has its own soothing properties. Lemon can also complement the flavor.
- Sip the tea slowly. Most recommend drinking valerian tea an hour before bedtime for best results. However, it can be enjoyed anytime you want to feel more relaxed.
- Store any leftover tea in the refrigerator and reheat as needed. It will remain potent for 2-3 days.
Suggested Valerian Tea Dosage
- Adults can drink 1-3 cups of valerian root tea daily.
- Limit use to 2 weeks or less to avoid dependence.
- Pregnant/nursing women should avoid valerian.
- Do not give valerian tea to children under 3 years old.
The warm, earthy flavor of valerian tea has a subtly calming effect perfect before bedtime. Be sure to use properly dried roots to get the full benefits in your relaxing cup of valerian tea.
Growing Tips for Healthy, Productive Valerian Plants
Growing your own valerian ensures you have the freshest, most potent roots for use in natural remedies. Follow these tips to keep your valerian plants healthy and productive:
- Test soil pH and amend to 6.5-7.0 before planting
- Apply 2-3 inches of mulch to retain soil moisture
- Water valerian regularly ensuring soil is moist but not soaked
- Feed plants monthly with organic fish fertilizer during growing season
- Prune back finished flower stems to encourage reblooming
- Remove flower heads to prevent self-sowing around garden
- Dig up mulch and insulating plants for winter if temperatures drop below -10°F
- Harvest roots only after 2-3 years of growth for highest potency
- Allow plants to self-seed to sustain your valerian patch over time
- Propagate new plants from root division for a free source of new valerian
- Check plants often for pests like aphids or signs of diseases
With attentive care and the right growing conditions, your valerian will reward you with an abundant harvest year after year.
