Valerian, also known by its scientific name Valeriana officinalis, is an ancient medicinal plant originally native to Europe and Asia. Today, it is cultivated and valued worldwide, especially for its calming properties. The plant is easily recognized by its small, pink-white Flowers, but the real power lies in the root. The root contains valuable compounds such as valerenic acids, essential oils, and alkaloids, which are responsible for its medicinal effects. Valerian was already known as a remedy in ancient times and was used to relieve sleep problems, nervousness, and stress.
In modern herbal medicine, valerian has established itself as a versatile remedy. It is available in various forms, such as drops, tablets, capsules, and tea. Each form offers different advantages and can be used according to individual needs and preferences.
The calming effects of valerian are well documented scientifically and are primarily due to the active compounds found in its root. These compounds act on the central nervous system and promote relaxation by enhancing the activity of GABA receptors in the brain. These receptors are responsible for inhibiting nerve signals and play an important role in managing stress. Valerian helps reduce the time it takes to fall asleep and improves sleep quality, without causing next-day fatigue or drowsiness, which is often the case with synthetic sleep aids.
Valerian has proven to be especially helpful in the following areas:
• Sleep disorders: Promotes falling asleep and improves deep sleep phases.
• Stress and nervousness: Relieves inner restlessness and helps you remain calm.
Thanks to its calming effects, valerian is a natural option for people experiencing stress or mild anxiety who are looking for a gentle, plant-based alternative.
Although Ashwagandha is generally considered well tolerated, some people may experience mild side effects. These often include gastrointestinal issues such as nausea, diarrhea, or a slightly uncomfortable feeling in the stomach. In some cases, Ashwagandha may also cause mild drowsiness, especially when taken in higher doses. For this reason, you should always pay attention to the dosage when taking Ashwagandha and start slowly to assess your individual tolerance. Pregnant and breastfeeding women are usually advised not to take it, as the active ingredients could also affect the unborn child or infant. If you are unsure or are taking other medications, it is advisable to consult a doctor beforehand.
Valerian tablets are among the most common forms in which valerian is offered as a dietary supplement. They are especially popular because they allow for precise dosing and are easy to take. Valerian tablets typically contain an extract from the valerian root, either on its own or combined with other calming plants such as lemon balm or hops. A major advantage of tablets is their convenient use, particularly for people who dislike the strong taste of valerian drops or tea.
• Easy to take: No unpleasant taste, easy to swallow.
• Precise dosing: Allows for accurate control of the amount taken.
• Long shelf life: Unlike liquid extracts, tablets have a longer shelf life.
However, there are also disadvantages, as some people may be sensitive to the ingredients. In rare cases, mild side effects such as gastrointestinal discomfort may occur.
Although valerian is generally considered safe, side effects can occur in some cases, especially when high doses are taken over a longer period. Typical side effects include:
• Fatigue: In very sensitive individuals, valerian may cause mild fatigue the next morning.
• Gastrointestinal issues: In rare cases, nausea or abdominal pain may occur.
• Interactions: Taking valerian together with sedatives or alcohol can intensify the effects.
Follow the manufacturer's dosage instructions and consult a doctor if you are unsure, especially if you are already taking other medications.
No, valerian is not considered addictive. Unlike synthetic sedatives such as benzodiazepines, valerian does not lead to dependence. However, you should not take valerian for an extended period without consulting a doctor, as your body could become accustomed to its calming effects.
The effects of valerian usually begin within 30 to 60 minutes after intake, depending on the form of administration. With valerian drops, the effects often set in more quickly because the liquid extract is absorbed by the body faster. However, with regular use, it may take several days to weeks for the full effects to become noticeable, especially when treating chronic sleep disorders.
Valerian and melatonin are two different substances that are both used to support sleep, but they work in different ways. Valerian is a plant-based sedative that acts on the central nervous system and promotes relaxation. Melatonin, on the other hand, is a hormone produced by the body that regulates the sleep-wake cycle. It is often used as a sleep aid when the natural melatonin level is disrupted. Both can help promote sleep, but they do so in different ways.
Valerian can be used to calm older children from around 12 years of age or to help with sleep problems, but always under medical supervision. Valerian is generally not recommended for younger children, as there is still insufficient data on its safety and effectiveness. There are special, milder preparations developed for children, but their use should always be discussed with a pediatrician.
It is not recommended to use valerian together with alcohol. Both substances have a calming effect and can enhance each other's effects. This may lead to pronounced fatigue, drowsiness, and impaired responsiveness. Anyone taking valerian should therefore avoid alcohol, especially when using a high dose.
