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Valerian (herb)

Caution

Echter Baldrian · (Valeriana officinalis)

Honeysuckle family (Caprifoliaceae)

Description

Its unmistakable, ever-intensifying smell already reveals the active compound: isovaleric acid only forms as the root of this honeysuckle-family plant dries and ages, and is not a sign of poor quality. As a standardised dry extract, valerian holds EMA „well-established use“ status for relieving nervous tension and mild sleep disturbances – though only after two to four weeks of regular intake, since it lacks the acute knock-out effect of classical sleeping pills. The main active compounds are sesquiterpenic acids such as valerenic acid, which act at the GABA-A receptor, supported by flavonoids like 6-methylapigenin and lignans with a similar mechanism. Taken as tea, tincture or bath additive, the root has also traditionally eased nervous stomach complaints – an indication Germany's Kommission E rates positively too – and, blended with lemon balm and hops, serves as a calming evening tea. Valerian should never be stopped abruptly after prolonged use, can paradoxically cause restlessness in some people, and should not be combined with alcohol or sedatives.

  • TinctureRootInternalEMA well-established

    Standardised valerian root dry extract for relief of mild nervous tension and sleeplessness — EMA main indication (well-established use).

    Preparation & dosage

    STANDARDISED DRY EXTRACT (EMA well-established use): Dry extract of Valerianae radix, DER 3–7.4:1, ethanol 40–70 % V/V. Approved daily dose: 400–600 mg, 1–3× daily (restlessness, nervous tension) or a single dose 30–60 min before bedtime (sleep-onset disorders). Onset of effect after 2–4 weeks of regular use. Do not combine with alcohol or sedatives. Continue if improved after 2 weeks; no improvement after 4 weeks: consult a doctor.

    Liquid amount
    1–3 ml
    Doses per day
    3×
    Max duration
    4 weeks

    ⚠ Age restriction: ≥ 12 years — Per EMA: for children from 12 years (traditional use); insufficient data below 12 years.

    Sources: [1] [2] [3]

  • TeaRootInternalTraditional use

    Traditional infusion of valerian root for nervous restlessness and mild sleep disorders — classic folk medicine and EMA traditional use.

    Preparation & dosage

    INFUSION (EMA traditional use): 2–3 g comminuted valerian root in 150–250 ml boiling water, covered, steep 10–15 min, strain. For nervous tension: 2–3 cups daily between meals. For sleep: 1 cup 30–60 min before bedtime. NOTE: The characteristic smell (isovaleric acid) intensifies during steeping — unpleasant for some; taste can be softened with honey or lemon balm. Do not use longer than 4 weeks without medical advice.

    Dry amount
    2–3 g
    Doses per day
    3×
    Max duration
    4 weeks

    ⚠ Age restriction: ≥ 12 years — Not for children under 12 years.

    Sources: [1] [3] [4]

  • TinctureRootInternalTraditional use

    Alcoholic valerian root tincture — traditional alternative to tea with longer shelf life, suitable for adults without alcohol contraindication.

    Preparation & dosage

    TINCTURE (EMA traditional use, DER 1:8 in ethanol 60–70 % V/V): 4–8 ml (~80–160 drops) up to 3× daily, stirred into water or juice. For sleep: 1 dose 30–60 min before bedtime. Note ethanol content: contraindicated in liver disease, alcohol dependence or epilepsy. Do not combine with sedatives or alcohol. Traditional use — lower clinical evidence than standardised dry extract.

    Liquid amount
    4–8 ml
    Doses per day
    3×
    Max duration
    4 weeks

    ⚠ Age restriction: ≥ 18 years — Due to ethanol content: adults only.

    Sources: [1] [2]

  • BathRootExternalTraditional use

    Relaxing full bath with valerian root extract — traditional external use for nervous exhaustion and sleep-onset difficulties.

    Preparation & dosage

    FULL BATH (EMA traditional use): 100–200 g comminuted valerian root in 2 l boiling water, steep covered 10 min, strain, add to bath water. Temperature 34–37 °C (thermoneutral, not too hot), duration 10–20 min. 1 bath daily. Contraindicated with open wounds, acute skin inflammations, cardiovascular disease or high fever. The characteristic valerian vapour may be intensified in the bath — rest afterwards. NO full bath for children under 12 years or with known hypersensitivity.

    Dry amount
    100–200 g
    Doses per day
    1×
    Max duration
    4 weeks

    Sources: [1] [2]

  • TeaRootInternalCommission E

    Valerian tea for nervous gastric complaints and functional abdominal cramps — Kommission E positive monograph.

    Preparation & dosage

    CALMING TEA FOR NERVOUS GASTRIC COMPLAINTS (Kommission E): 2–3 g comminuted root in 200 ml boiling water, steep covered 10 min, strain. Drink 3× daily after meals. Kommission E and folk indication: nervous/functional gastric irritability, functional abdominal cramps, tension headaches. Acts via dampening central stress responses — not a direct spasmolytic on gut muscle like peppermint. Helpful as adjunct when GI complaints are clearly stress-related.

    Dry amount
    2–3 g
    Doses per day
    3×
    Max duration
    4 weeks

    Sources: [2] [3]

  • TeaRootInternalFolk medicine

    Folk triple-herb evening tea (valerian + lemon balm + hops) — synergistic blend for mild sleep-onset issues and calming.

    Preparation & dosage

    VALERIAN BLEND TEA (folk medicine, Hildegard tradition): Blend 1–2 g valerian root with 1 g each lemon balm leaf and hop strobiles, steep in 200 ml hot water (~90 °C, not boiling) covered for 8 min, strain. 1 cup in the evening, optional afternoon cup. Traditional combination: synergistic use with lemon balm and hops has been documented in European folk medicine for centuries and recognised by EMA monographs as combined traditional use. Milder odour than pure valerian. Suitable for those who find pure valerian's smell unpleasant.

    Dry amount
    1–2 g
    Doses per day
    2×
    Max duration
    3 weeks

    Sources: [1] [5] [6]

  • TinctureRootExternalFolk medicine

    External application of valerian tincture as liniment or compress for muscle tension and mild joint discomfort — purely folk-medicine.

    Preparation & dosage

    LINIMENT / COMPRESS (folk medicine): Apply 5–10 ml undiluted valerian tincture (1:5, ethanol 60 %) to a cloth and use as a wrap on tense muscles or aching joints, leave 20–30 min. Alternatively rub directly into the skin. Do not apply to open wounds or irritated skin. Folk external use for muscular tension and mild joint pain — no clinical evidence; historical sources (Madaus, Hildegard) document the tradition.

    Liquid amount
    5–10 ml
    Doses per day
    2×
    Max duration
    3 weeks

    Sources: [5] [6]

Distribution in Europe

More from this family · Honeysuckle family

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