Valerian Root
Valeriana officinalis
缬草
Pinyin: Xié Cǎo
Plant Family
Valerianaceae
Part Used
Root and rhizome
Origin
Europe, Asia, North America
Safety Level
Safe
Overview
Valerian is a tall perennial herb with pink or white flowers and a strong-smelling root. It is one of the most well-studied herbal sleep aids. Valerian root has been used for centuries in European and Asian medicine as a sedative and calmative. The strong, earthy odor is characteristic.
Traditional Chinese Medicine Properties
Nature (四气)
warm
Flavors (五味)
bitter, acrid / pungent
Meridians (归经)
heart, spleen, liver
Health Benefits
Traditional Uses
- Insomnia and sleep disorders
- Anxiety and nervousness
- Nervous stomach and cramps
- Headache (tension type)
- Muscle tension and spasms
- Menstrual cramps
Active Constituents
The key compounds responsible for this herb's therapeutic effects:
Usage & Dosage
How to Use
Used as tea, tincture, capsules, tablets, and liquid extracts. The tea has a very strong, pungent taste that many people find unpleasant - capsules or tinctures are more popular.
Suggested Dosage
Tea: 2-3g dried root steeped 10-15 min (use covered cup to preserve oils). Capsules: 300-600mg of standardized extract (0.8% valerenic acid). Tincture: 2-5ml. Best taken 30-60 min before bed.
Quality & Storage
Harvest Season
Autumn, when plant is 2-3 years old. Roots are dug after aerial parts die back.
Quality Indicators
Strong, pungent, earthy aroma (valerenic acid). Standardized extracts should contain 0.5-1% valerenic acid. Freshly harvested root is more potent.
Storage
Store dried root in airtight container in cool, dark place. Shelf life: 1-2 years. Extracts: follow manufacturer's directions.
Safety Information
Contraindications
Pregnancy and breastfeedingChildren under 3Liver disease (high doses)Surgery (discontinue 2 weeks before)Driving or operating heavy machinery (may cause drowsiness)
Possible Side Effects
- Generally safe for short-term use (4-6 weeks)
- Headache
- Drowsiness (next day in some people)
- Dizziness
- Nausea and digestive upset
- Paradoxical excitation (in some people)
- Long-term use may cause dependence (withdrawal symptoms if stopped abruptly)
Drug Interactions
- Sedatives and CNS depressants (alcohol, benzodiazepines, barbiturates)
- Antidepressants (SSRIs, MAOIs)
- Antihistamines
- Narcotic pain medications
- St. John's Wort
- Anesthesia (discontinue before surgery)
Note: Always consult with a qualified healthcare practitioner before starting any herbal supplement, especially if you are pregnant, nursing, have medical conditions, or take medications.
References & Research
Information on this page is based on traditional herbal knowledge and modern scientific research. For a comprehensive list of references, please refer to our full citations page.
ℹ️ Disclaimer
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The FDA has not evaluated these statements. Always consult a qualified healthcare provider before using herbal supplements.
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