Valerian (Valeriana officinalis) is a perennial plant used for centuries in traditional medicine for its sedative and anti-anxiety properties. It works on the central nervous system, promoting relaxation and improving sleep quality without the need for chemical medications.
Valerian root contains compounds like valerenic acid, valepotriates, and flavonoids. These natural elements influence GABA levels, a neurotransmitter that reduces excessive brain activity and promotes a feeling of calm. By enhancing GABA's action, valerian helps reduce anxiety, mental tension, and stress symptoms without causing dependence or affecting concentration.
Recent studies support the use of valerian to improve sleep quality. Research published in February 2025 reviewed various Valeriana species, including V. officinalis, highlighting its biological activities, such as anxiolytic and sedative effects. Another study, published in January 2025, confirmed its sedative and anti-anxiety properties.
Additionally, research published in December 2024 found that a single dose of standardized valerian extract significantly improved actual sleep time in participants with sleep complaints. Although valerian is a natural product, it is not recommended to mix it with alcohol or sedative medications, as it may enhance their effects.
It is also not recommended to use it for more than 4 to 6 weeks without medical guidance. It is best to take it at night, as it can cause drowsiness. Various investigations support the use of valerian as a natural tranquilizer. While its effects are not as strong as those of a drug, it offers a safe option for those seeking to manage daily stress, mild anxiety, or sleep problems without resorting to pills.