Valerian: An ancient herbal remedy fit for modern times

04/14/2025 / By Ava Grace

Valerian (Valeriana officinalis) is a perennial plant native to Europe and Asia, with a medicinal history that can be traced back to ancient Greece and Rome. It was used by Hippocrates and Pliny the Elder to treat headaches and nervous disorders, earning it the name “all-heal” in medieval Europe.
Valerian contains phytonutrients such as valerenic acid, iridoids, alkaloids and flavonoids, which work synergistically to promote relaxation, reduce anxiety and improve sleep quality. It is also used to relieve menstrual cramps, lower blood pressure, support digestive health and manage ADHD symptoms.
Valerian can be consumed as tea, tincture, capsule or plant extract. Its effects are cumulative, requiring consistent use over several weeks for full benefits. Its earthy flavor is often masked by blending it with other herbs like chamomile or peppermint.
Known by names like “garden heliotrope” and “cat’s valerian,” the herb has cultural significance and even attracts cats. Beyond medicinal use, it can be incorporated into recipes such as teas, smoothies, cookies and broths for both flavor and health benefits.
Valerian remains a popular natural remedy for sleep disorders and anxiety, supported by both historical use and modern research. Its enduring appeal highlights the power of nature in addressing modern health challenges.

Valerian (Valeriana officinalis) is a perennial flowering plant native to Europe and Asia, with a storied history that dates back thousands of years. Known for its calming properties and distinctive aroma, valerian has been a cornerstone of herbal medicine, offering relief for ailments ranging from insomnia to anxiety. This unassuming plant, with its delicate pink or white flowers, has captivated not only humans but also cats, who exhibit a catnip-like fascination with its scent.

Brief history of valerian

Valerian’s use as a medicinal herb can be traced back to ancient Greece and Rome. The Greek physician Hippocrates, often called the “Father of Medicine,” documented its therapeutic properties, while the Roman scholar Pliny the Elder recommended it for headaches and digestive issues. In medieval Europe, Valerian was known as “all-heal” and was used to treat a variety of conditions, including nervous disorders and wounds. Its name is believed to be derived from the Latin word valere, meaning “to be strong or healthy,” a testament to its reputation as a healing herb. (Related: Valerian: Everything you knew and everything you didn’t.)

Valerian is known by many other names, reflecting its widespread use and cultural significance. Some of its common names include:

Garden heliotrope – A nod to its fragrant flowers.
Setwall – An old English name derived from its use in medieval medicine.
Capon’s tail – A reference to the shape of its leaves.
Cat’s valerian – Because of its effect on cats, which are often drawn to its scent.

In the 16th century, the Swiss physician Paracelsus, a pioneer of herbal medicine, reportedly used valerian to treat a scholar suffering from chronic insomnia. The scholar, unable to focus on his studies due to sleepless nights, found relief after consuming a valerian tincture. This anecdote highlights the herb’s enduring reputation as a natural sleep aid.

Today, Valerian is cultivated worldwide, particularly in temperate regions of Europe, Asia and North America. It thrives in moist, grassy areas and is often grown for its roots, which contain the highest concentration of active compounds.

Phytonutrients and health benefits

Valerian’s therapeutic effects are attributed to its rich array of phytonutrients, such as:

Valerenic acid – A compound that interacts with the GABA (gamma-aminobutyric acid) receptors in the brain, promoting relaxation and reducing anxiety.
Iridoids – These bioactive compounds have anti-inflammatory and sedative properties.
Alkaloids – Valerine and chatinine, which contribute to its calming effects, are examples of alkaloids found in valerian.
Flavonoids – Antioxidants that protect cells from oxidative stress and support overall health.

These compounds work synergistically to produce Valerian’s signature effects, making it a potent natural remedy for a variety of conditions.

Valerian is most commonly associated with improving sleep quality and reducing anxiety. Research suggests that it can help alleviate insomnia by shortening the time it takes to fall asleep and improving sleep duration. Its anxiolytic properties make it a popular choice for those seeking a natural alternative to pharmaceutical anti-anxiety medications.

Here are other medicinal benefits of valerian:

Relieves menstrual cramps – Its antispasmodic properties can help ease muscle contractions and reduce pain.
Lowers blood pressure – By promoting relaxation, valerian can help reduce hypertension in some individuals.
Supports digestive health – Historically, it has been used to treat stomach cramps, bloating and irritable bowel syndrome (IBS).
Reduces ADHD symptoms – Some studies suggest that valerian may improve focus and reduce hyperactivity in children and adults with ADHD.

Valerian is available in various forms, including teas, tinctures, capsules and extracts. The herb is commonly consumed as a tea, which is prepared by steeping dried valerian root in hot water. Its earthy, slightly bitter taste can be off-putting to some, so it is often blended with other herbs like chamomile or peppermint to improve flavor.

For those who prefer a more concentrated dose, valerian tinctures or capsules are convenient options. However, it’s important to note that valerian’s effects are cumulative, meaning it may take several weeks of consistent use to experience its full benefits.

Culinary uses and recipes

While valerian is primarily used as medicine, it can also be incorporated into culinary creations. Its earthy flavor pairs well with sweet and savory dishes. Here are a few recipe ideas:

Valerian and honey tea – A soothing bedtime drink made with dried valerian root, honey and a splash of lemon.
Valerian-infused oatmeal – Add a pinch of powdered valerian root to your morning oats for a calming start to the day.
Herbal valerian smoothie – Blend valerian tincture with banana, almond milk and a handful of spinach for a nutrient-packed treat.
Valerian and lavender cookies – Combine valerian extract with lavender and honey for a relaxing dessert.
Valerian-enhanced broth – Use valerian root to infuse vegetable or chicken broth, adding depth of flavor and health benefits.

Valerian is a testament to the power of nature to heal and restore. Its long history of use, combined with modern scientific research, underscores its value as a natural remedy for sleep disorders, anxiety and more. Whether enjoyed as a tea, tincture or culinary ingredient, valerian offers a gentle yet effective way to support overall wellness.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

For more fascinating insights into superfoods, herbs and other natural wonders, visit NaturalNews.com. It’s a treasure trove of articles that will deepen your understanding of the healing power of food and plants.

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Watch this video to lean more about the health benefits of valerian.

This video is from the Holistic Herbalist channel on Brighteon.com.

Valerian: An ancient herbal remedy fit for modern times

Brief history of valerian

Phytonutrients and health benefits

Culinary uses and recipes

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