Valerian Root: Nootropic Benefits, Uses, Dosage, & Side Effects

Valerian, derived from the Valeriana officinalis plant, is a natural herb used for centuries to treat anxiety, insomnia, and nervous system disorders. Its roots contain complex compounds that contribute to sedative and anxiolytic effects.

Valerian works by modulating GABA, adenosine, and serotonin receptors in the brain. This herb offers cognitive benefits, including improved sleep quality, reduced anxiety, enhanced stress resilience, and potential neuroprotective effects.

While safe, valerian can cause side effects and interact with certain medications.

Read on to gain valuable insights into the scientific backing behind Valerian’s cognitive benefits, side effects, and optimal dosages.

What is Valerian?

Valerian (Valeriana officinalis) is an herb derived from the root of the Valeriana officinalis plant, native to Europe and parts of Asia.

Also known as setwall, all-heal, or garden heliotrope, this herb’s roots have been used for centuries as a natural remedy for anxiety, insomnia, and other nervous system disorders.

The plant’s Latin name, Valeriana, comes from the Latin word “valere” meaning “to be strong” or “to be healthy“, reflecting its traditional use as a medicinal herb.

Valerian root contains a complex mixture of compounds that contribute to its sedative and anxiolytic effects.

Note: The herb’s distinctive strong odor is due to the presence of isovaleric acid, which some people find unpleasant.

What Are The Different Types of Valerian?

While Valeriana officinalis is the most commonly used species, other types of valerian exist, including:

• Valeriana edulis (Mexican valerian)
• Valeriana wallichii (Indian valerian)
• Valeriana jatamansi (Himalayan valerian)

These different species may have slightly varying chemical compositions and effects, but they are generally used for similar purposes as the common valerian.

What Are The Bioactive Compounds in Valerian?

Valerian contains a complex mixture of bioactive compounds that contribute to its effects on the nervous system. The primary active constituents include:

Note: The concentration of valerenic acid in valerian root extracts typically ranges from 0.3% to 0.8%, depending on the extraction method and plant source.

What is Valerian’s Mechanism of Action?

Valerian’s mechanism of action is complex and not fully understood, but research has identified several ways it affects the nervous system:

What Are The Cognitive Benefits of Valerian?

Valerian offers several cognitive benefits, primarily through its effects on sleep and anxiety reduction:

1. Improved sleep quality
2. Reduced anxiety
3. Enhanced stress resilience
4. Improved memory consolidation
5. Increased mental clarity
6. Potential neuroprotective effects

Note: While these benefits are promising, it’s important to mention that more research is needed to fully understand valerian’s direct effects on cognitive function.

How Does Valerian Improve Sleep Quality?

Valerian improves sleep quality by enhancing gamma-aminobutyric acid (GABA) activity in the brain via its flavonoids (namely valerenic acid and linarin).⁽¹⁾ GABA is a neurotransmitter that promotes relaxation and reduces neural excitability.

According to a study by H. Chandra Shekhar in Advances in Therapy, valerian extract significantly improved sleep quality in participants with insomnia, reducing sleep latency by an average of 15.8 minutes.⁽²⁾

Additionally, a meta-analysis by Bent in The American Journal of Medicine found that valerian supplementation resulted in an 80% greater chance of improved sleep quality compared to placebo.⁽³⁾

How Does Valerian Reduce Stress and Anxiety?

Valerian reduces stress and anxiety by modulating neurotransmitter systems in the brain. Its anxiolytic effects are primarily due to its interaction with GABA receptors and its influence on serotonin levels.

A study by L. S. Miyasaka in The Cochrane Database demonstrated that valerian extract was as effective as diazepam, a common anti-anxiety medication, in reducing anxiety symptoms.⁽⁴⁾

These effects contribute to a calmer mental state and reduced physiological stress responses. In a randomized, double-blind, placebo-controlled trial, participants taking valerian extract reported a 66% reduction in anxiety symptoms compared to a 22% reduction in the placebo group.⁽⁵⁾

How Does Valerian Improve Memory Recall?

Valerian improves memory recall through its neuroprotective and cognitive-enhancing properties. While primarily known for its sleep-promoting effects, valerian has shown potential in enhancing various aspects of cognitive function, including memory.

A study by S. M Nam found that valerian extract improved spatial memory in animal models.⁽⁶⁾

These mechanisms work together to support better memory formation and recall.⁽⁷⁾

For example, the antioxidant compounds in valerian, such as hesperidin and linarin, help protect neurons from oxidative stress, which can impair memory function.

Additionally, valerian’s ability to improve sleep quality indirectly supports memory consolidation. During sleep, the brain processes and stores information from the day, which is crucial for long-term memory formation.

How Does Valerian Improve Mental Stamina and Clarity?

Valerian improves mental stamina and clarity by promoting relaxation and reducing mental fatigue. Its effects on neurotransmitter systems, particularly GABA, contribute to a calmer mental state that can enhance focus and cognitive endurance.

A study by D. O. Kennedy in Phytotherapy Research found that a combination of valerian and lemon balm improved cognitive performance under stress.⁽⁸⁾

These effects are due to Valerian’s ability to modulate stress responses and promote a balanced state of arousal. By reducing excessive neural excitability, valerian may help maintain optimal cognitive function over extended periods.

How Does Valerian Protect Against Age-Related Cognitive Decline?

Valerian protects against age-related cognitive decline through its neuroprotective and anti-inflammatory properties.⁽⁹⁾

As we age, oxidative stress and inflammation in the brain can contribute to cognitive decline. Valerian’s antioxidant compounds and ability to modulate neurotransmitter systems help mitigate these effects.

A study by J. O. Malva in Neurotoxicity Research found that valerian extracts protected against oxidative stress-induced neuronal damage in cell cultures.⁽¹⁰⁾

What Are The Side Effects and Precautions Associated with Valerian?

While safe for short-term use, valerian can cause some side effects:

1. Headache
2. Dizziness
3. Gastrointestinal upset
4. Vivid dreams
5. Daytime drowsiness (especially at higher doses)

Precautions include:

1. Pregnancy and breastfeeding: Insufficient data on safety; best avoided.
2. Surgery: Discontinue use at least two weeks before scheduled surgery due to potential interactions with anesthesia.
3. Liver disease: Some studies suggest valerian may affect liver enzyme levels; consult a healthcare provider.
4. Alcohol: Avoid combining with alcohol, as it may increase sedative effects.
5. Driving and operating machinery: Use caution, especially when starting valerian, as it may cause drowsiness.

What Medications Interact With Valerian?

Valerian can interact with several medications, potentially altering their effects or increasing side effects:

1. Sedatives and sleep aids: Valerian may enhance the effects of benzodiazepines, barbiturates, and other sleep medications.
2. Antidepressants: Potential interactions with SSRIs and MAOIs; consult a healthcare provider before combining.
3. Anticonvulsants: Valerian may interact with drugs used to treat seizures, such as phenytoin and valproic acid.
4. Anesthetics: May increase the effects of anesthesia; discontinue use before surgery.
5. Antihistamines: Combining with valerian may increase drowsiness and sedation.
6. Statins: Some evidence suggests valerian may affect the metabolism of certain cholesterol-lowering drugs.

Who Should Avoid Using Valerian?

Certain individuals should exercise caution or avoid using valerian altogether:

1. Children under 3 years old: Safety and efficacy have not been established for this age group.
2. Individuals with liver disease: Some studies suggest valerian may affect liver function; consult a healthcare provider before use.
3. People with a history of substance abuse: Valerian’s mild sedative effects may be problematic for those with a history of addiction.
4. Those with low blood pressure: Valerian may lower blood pressure further in some individuals.
5. People with certain neurological conditions: Individuals with conditions like epilepsy should consult their healthcare provider before using valerian.

Note: This underscores the importance of consulting with a healthcare provider before using valerian, especially if taking other medications.

How Do You Use Valerian as A Nootropic?

To use valerian as a nootropic, consider the following guidelines:

1. Form selection: Choose from capsules, tablets, liquid extracts, or teas based on personal preference and convenience.
2. Timing: Take valerian 30 minutes to two hours before bedtime for sleep improvement or as needed for anxiety relief during the day.
3. Consistency: Use valerian regularly for at least 2-4 weeks.
4. Cycling: Some users prefer to cycle valerian use (e.g., 3 weeks on, 1 week off) to prevent tolerance.
5. Combination with other nootropics: Valerian can be combined with other calming herbs like chamomile or passionflower for enhanced effects.
6. Monitoring: Keep track of the effects and any side effects to optimize your regimen.
7. Quality: Choose high-quality, standardized extracts from reputable sources to ensure potency and purity.

What Are The Different Forms of Valerian as A Nootropic?

Valerian comes in several forms, each with its characteristics and uses:

1. Dried root: The most traditional form, often used for making teas or tinctures.
2. Liquid extracts: Concentrated forms of valerian that can be added to water or other beverages.
3. Capsules or tablets: Contain powdered valerian root or standardized extracts.
4. Tinctures: Alcohol-based extracts that are taken by dropper.
5. Tea bags: Pre-packaged dried valerian root for easy brewing.

What is The Recommended Dosage of Valerian for Cognitive Enhancement?

The recommended dosage of valerian for cognitive enhancement varies depending on the form and intended use:

What Are The Pros and Cons of Using Valerian as A Nootropic?

As with many natural nootropics, using valerian comes with its drawbacks and benefits:

Pros:

1. Natural and generally well-tolerated
2. Non-habit forming compared to many prescription sleep aids
3. May improve sleep quality without significant next-day grogginess
4. Potential anxiolytic effects without cognitive impairment
5. Versatile – can be used for both sleep and daytime anxiety
6. Available over-the-counter in many countries
7. Long history of traditional use and growing body of scientific research

Cons:

1. Effects may be subtle and take time to become noticeable
2. Unpleasant odor can be off-putting for some users
3. Potential for mild side effects like headache or gastrointestinal upset
4. May interact with certain medications
5. Quality and potency can vary between products and brands
6. Not suitable for everyone (e.g., pregnant women, certain medical conditions)
7. Limited long-term safety data available
8. May cause drowsiness, which could impair driving or operating machinery

What Are The User Testimonials of Valerian?

User experiences with valerian as a nootropic vary, but many report positive effects:

“I’ve been using valerian for a month now, and my sleep quality has improved significantly. I wake up feeling more refreshed and mentally sharp.” – Sarah, 34

“Valerian helps me unwind after a stressful day at work. I find I’m able to focus better on my evening tasks without the anxiety that used to plague me.” – Mark, 42

“As someone with mild insomnia, valerian has been a game-changer. I fall asleep faster and wake up less during the night. My memory and concentration have improved as a result.” – Emily, 28

“I was skeptical at first, but valerian has helped reduce my anxiety without the grogginess I experienced with prescription medications.” – John, 39

“The smell takes some getting used to, but the benefits are worth it. I feel more calm and collected during high-stress situations at work.” – Lisa, 45

While these testimonials are encouraging, it’s important to remember that individual experiences can vary, and not everyone may experience the same benefits from valerian use.

Can Valerian Be Used in A Nootropic Stack?

Yes, Valerian can be used in a nootropic stack to enhance cognitive performance and promote relaxation. Its unique properties make it a versatile component that can complement other nootropics.

Potential nootropic stack combinations with valerian include:

1. Fernández, Sebastián et al. “Sedative and sleep-enhancing properties of linarin, a flavonoid-isolated from Valeriana officinalis.” Pharmacology, biochemistry, and behavior vol. 77,2 (2004): 399-404. doi:10.1016/j.pbb.2003.12.003↩
2. Chandra Shekhar, Harshith et al. “Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study.” Advances in therapy vol. 41,1 (2024): 246-261. doi:10.1007/s12325-023-02708-6↩
3. Bent, Stephen et al. “Valerian for sleep: a systematic review and meta-analysis.” The American journal of medicine vol. 119,12 (2006): 1005-12. doi:10.1016/j.amjmed.2006.02.026↩
4. Miyasaka, L S et al. “Valerian for anxiety disorders.” The Cochrane database of systematic reviews ,4 CD004515. 18 Oct. 2006, doi:10.1002/14651858.CD004515.pub2↩
5. Tammadon, Mohammad Reza et al. “The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial.” Oman medical journal vol. 36,2 e255. 31 Mar. 2021, doi:10.5001/omj.2021.56↩
6. Nam, Sung Min et al. “Valeriana officinalis extract and its main component, valerenic acid, ameliorate D-galactose-induced reductions in memory, cell proliferation, and neuroblast differentiation by reducing corticosterone levels and lipid peroxidation.” Experimental gerontology vol. 48,11 (2013): 1369-77. doi:10.1016/j.exger.2013.09.002↩
7. Samaei, Afshin et al. “Effect of valerian on cognitive disorders and electroencephalography in hemodialysis patients: a randomized, cross over, double-blind clinical trial.” BMC nephrology vol. 19,1 379. 27 Dec. 2018, doi:10.1186/s12882-018-1134-8↩
8. Kennedy, David O et al. “Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress.” Phytotherapy research : PTR vol. 20,2 (2006): 96-102. doi:10.1002/ptr.1787↩
9. Marcucci, Carolina et al. “Biological Evaluation of Valeriana Extracts from Argentina with Potent Cholinesterase Inhibition for the Treatment of Neurodegenerative Disorders and Their Comorbidities-The Case of Valeriana carnosa Sm. (Caprifoliaceae) Studied in Mice.” Pharmaceuticals (Basel, Switzerland) vol. 16,1 129. 16 Jan. 2023, doi:10.3390/ph16010129↩
10. Malva, João O et al. “Neuroprotective properties of Valeriana officinalis extracts.” Neurotoxicity research vol. 6,2 (2004): 131-40. doi:10.1007/BF03033215↩