In the humid summertime, a familiar odor wafted our way at the farmers’ market. I knew that the herbalist upwind of us had valerian root. It didn’t matter how tightly she sealed the containers, those small molecules escaped and provided olfactory stimulation far and wide, prompting numerous comments, and I explained that the special smell was not coming from my soap products or produce, or some animal deposit :-D but from a legitimate medicinal herb. There’s a reason that herbalists recommend tincturing the fresh root, because it has less of this odor. Some of them report that the perception of this odor is subjective, and that those who are most able to benefit from valerian find it to be acceptible. After all, some people enjoy limburger cheese, fermented eggs and brined fish. While on the topic of food, some of the Valariana species have utility as food. One example is V. edulis, which grows in the western mountanous regions of the U.S., providing a large, usefully edible taproot which has fed various first U.S. immigrants such as the Paiute tribe.
In ancient Greece and Rome there was a stinky plant called “phu”, likely named after the sound people uttered when they smelled it. As the roots of this plant dried, the funk/cheese odor, intensified. Much of this odor has since been attributed to valeric acid (aka pentanoic or valerianic acid) and isovaleric acids. During the drying process, says Mrs. Grieve, in The Modern Herbal, further degradation of bornyl isovalerate intensifies the odor. Phu is commonly thought to correspond to Valeriana officinalis and/or very closely related species, which have long recognised medicinal benefits. In ancient times the phu was a recognized diuretic by Diascorides, recommended for pain by Pliny, and for congestion by Galen. It later acquired reputation for wound care, coughs, fevers, and as a sedative. It was used to treat the plague, epilepsy, anxiety and as a sleep aid.
Oddly, (in stark contrast to the roots) the flowers of this plant which first appear at weedom in May smell rather nice, and are suitable for perfumery. Even more oddly, a relative of this plant, within the honeysuckle family, Caprifoliaceae, is the very famous spikenard (Nardostachys jatamansi). It hails from the Himalayas and provides the legendary nard mentioned in the Bible as suitable for anointing kings, and most notably Jesus of Nazareth. Spikenard shares numerous aromatic constituents with Valerian, though not the prominently stinky pentanoic acids. This plant has a place in Ayurvedic medicine, and has applications which are similar to valerian.
There are four other species which are, per the European Pharmacopoeia, considered official and suitable for preparing Valeriana radix as medicine: V. sambucifolia, V. procurrens, V. collina and V. exalta. Another plant, V. dioica, existing in Europe, seems to be less odiferious and less potent, and is considered a contaminant if found in the medicinal preparations. Some of the other Valeriana species around the world which are used medicinally include:
V. sitchensis in the western mountainous areas of North America and was considered by Russians to be the strongest medicinally,
V sylvatica in Canada
V. mexicana in Mexico
V capensis in S. Africa
V. phu in southern Europe and western Asia
V. jatamansi, a.k.a. V wallichii, in India which is richer in valepotriates and tends to be used more as a daytime sedative.
Spring brings the reemergence of perennial Valeriana officinalis, which occupies USDA hardiness zones 4 thru 7. This plant tolerates part shade to full sun, and soils in ditches as well as on mountainsides. First a basal cluster of compound leaves emerge in rosette form from a new plant. In subsequent years, multiple stems emerge which grow upward as high as 5 feet (1.5 meters) and eventually flower. Arising from each compound leaf are pinnately (oppositely) arranged leaflets which are irregularly lobed and toothed. Entire leaves are 6-8 inches (15-20 cm.) in length, and are generally hairless above with some hairs below. Veins are irregularly arranged on the leaflets, sometimes appearing palmate, but often more pinnate. Leaves emit an aromatic odor when bruised, which some cats and rats might find attractive.
Stems of valerian are hollow and ribbed, with an irregular distribution of sparse spikey hairs.
White to pinkish flowers are borne in umbels of 2-5 inches (5-13 cm.) Each bloom is 0.2 inch (0.5 cm) in diameter, with 5 petals, and 3-4 stamens, and a single ovule. These give way to achenes each bearing a single winged seed that can be distributed by the wind. This is how a single Valeriana planted at weedom spread all over the place. These plants also spread laterally by means of stolons (above ground runners) and rhizomes (below ground stems). They can easily be separated and propagated during the root harvest, which in our part of the Northern Hemisphere is now. Apparently Northeast of us in Connecticut, they don’t want any more Valeriana officinalis. It’s considered invasive.
Of use in a hundred-plus over the counter sleep aids in Germany, valerian is considered the top such remedy in its class within Europe. Its major actions utilized in more recent times are: hypnotic, nervine, antispasmodic, nervous system tonic, sedative, stomachic, expectorant, pain reliever, and a smooth muscle relaxant. It’s also classed as an emmenogogue and uterine stimulant by the German Commission E, and therefore is not recommended during pregnancy (although there is a long history of use by pregnant women). Lack of data, and theoretical concerns are reasons for the Lactmed database to recommend against the use by nursing mothers.
Since you’ve likely been waiting with bated breath for some plant chemistry, here’s a small selection from the cornucopia of Valeriana. The first two groups of compounds are found in the essential oil of the plant.
Monoterpene derived iridoids called valepotriates which include valtrate, isovaltrate, acetoxy-valerenic acid, and about 130 more. From these constituents, active degradation products called baldrinals as the roots dry. These latter compounds have been found to reduce frequency of pilocarpine induced seizures in mice. The iridoid group of molecules contributes to sedative, antidepressant, and antitumor activities found in this genus.
Sesquiterpenes (30 or so) such as valerenone and valerenic acid which are antispasmodics, muscle relaxers, and anxiolytic, the piney scented Bornyl acetate, grapefruitish nootkatone (now an EPA approved insect repellent), guaiol and humulene (also found in cannibis)
Lignan derivatives
Alkaloids such as chatinine and valerine
Flavonoids, including some usual anti-inflammatory and neuroprotective suspects such as apigenin, diosmetin, luteolin, quercetin, kaempferol, linarin, and luteolin
Various amino acids such as GABA itself, though the ability of this compound to be transported to the CNS is doubtful.
As a popular sleep aid and anti-anxiety herb, the mechanisms of highest interest are GABA-ergic. It accentuates the activity of gamma amino butyric acid, the inhibitory neurotransmitter that produces the sedative and anxiolytic effects in the central nervous system. Valerian has been found in animal studies to increase GABA release, inhibit the reuptake, and to inhibit degradation by reducing GABA transaminase activity. Additionally such valerian components as valerenic acid were found to directly influence β2/3 subunits of GABAA receptors. This differs from the binding sites of benzodiazapines or kava at those receptors, though they all act to suppress nervous activity by enhancing chloride transport to the inside of the cells, and thereby decreasing their excitability.
The ability of valerian to relax smooth muscle has led to its inclusion in herbal formulas to address hypertension and to enhance circulation, as well as digestive issues and menstrual discomforts. It was also shown in a blinded human study to reduce the frequency of hot flashes during menopause.
Some people like to enjoy a little valerian with their loving houseful of relatives during the holiday seasons.
Valerian produces a low incidence of adverse reactions, and has very low toxicity relative to the alternatives in its therapeutic class. For treatment of sleep disorders, it seems to work more completely when taken regularly, and exerts more influence on those who have chronic difficulty sleeping rather than those who do not. It is classed as a warming herb, more suited for those with a cold disposition and who have circulatory insufficiency or debility. Those with warmer dispositions sometimes combine valerian with more cooling herbal components to take advantage of its effects. A small percentage of users, perhaps 10%, appear to experience stimulation or agitation with the use of valerian. One wonders if this has anything to do with the manner of preparation and age of the plant material, which definitely changes the composition, particularly of the valepotriates and their degradation products.
While it is possible to obtain some of the terpenoid compounds by hot water extraction, alcoholic extraction is a much more efficient way to obtain the most benefit from valerian, and there are reasons to lean towards extracting a 1:2 fresh root to 90% ethanol solvent to create a tincture, and obtain higher proportions of the non polar compounds that provide sleep, reduce anxiety, or muscle relaxant effects. This will also produce a better smelling product with fewer of the pungent components that are formed as the root dries. Dried root can be tinctured 1:5 in 60% ethanol. Suggested doses are a 2.5 - 5 ml of this tincture, 3 times daily. The Commission E suggests 2-4 grams of dried root infused in a cup of hot water, 1 to several times per day. Consider it a weaker preparation, even if steeped covered for prolonged periods. For very mild preparations, some herbalists make use of the leaves and flowers of valerian.
Lastly (for now) those who have cats can consider sharing leaves or roots of valerian with their furry pals. Some cats don’t appreciate catnip, but love valerian, which tends to be stimulatory for them. Incidentally, rats really appreciate it too. Guard your stash. And share some of your ideas or questions about valerian. 👍🏼
Where We Dig
1. Valeriana officinalis L. | Valerian | Plant Encyclopaedia | A.Vogel. Accessed December 3, 2024. https://www.avogel.com/plant-encyclopaedia/valeriana_officinalis.php
2. Valeriana officinalis (All-heal, Garden Heliotrope, Garden Valerian, Valerian) | North Carolina Extension Gardener Plant Toolbox. Accessed December 3, 2024. https://plants.ces.ncsu.edu/plants/valeriana-officinalis/
3. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for Sleep: A Systematic Review and Meta-Analysis. Am J Med. 2006;119(12):1005-1012. doi:10.1016/j.amjmed.2006.02.026
4. Hadley S, Petry JJ. Valerian. afp. 2003;67(8):1755-1758.
5. Houghton PJ. The scientific basis for the reputed activity of Valerian. J Pharm Pharmacol. 1999;51(5):505-512. doi:10.1211/0022357991772772
6. The Mechanism of Action for Valerian (Valeriana officinalis) In the Treatment of Insomnia. Accessed December 5, 2024. https://www.ebmconsult.com/articles/valerian-valeriana-officinalis-treating-insomnia-sleep
7. Jenabi E, Shobeiri F, Hazavehei SMM, Roshanaei G. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial. Women Health. 2018;58(3):297-304. doi:10.1080/03630242.2017.1296058
8. Wood M. The Earthwise Herbal - A Complete Guide to Old World Medicinal Plants. North Atlantic Books; 2008. https://openlibrary.org/books/OL12031143M/The_Earthwise_Herbal
9. Zhang X, Li X, Liu N, et al. The Anticonvulsant Effects of Baldrinal on Pilocarpine-Induced convulsion in Adult Male Mice. Molecules. 2019;24(8):1617. doi:10.3390/molecules24081617
10. DerMarderosian A, Buetler J. Review of Natural Products. 8th edition. Lippincott Williams & Wilkins; Facts and Comparisons; 2014. https://openlibrary.org/books/OL27960482M/Review_of_Natural_Products
11. Das G, Shin HS, Tundis R, et al. Plant Species of Sub-Family Valerianaceae—A Review on Its Effect on the Central Nervous System. Plants (Basel). 2021;10(5):846. doi:10.3390/plants10050846
12. US EPA O. Nootkatone Now Registered by EPA. August 10, 2020. Accessed December 5, 2024. https://www.epa.gov/pesticides/nootkatone-now-registered-epa
13. Hoffmann D. Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press; 2003.
14. How To Grow & Use Valerian. Accessed September 27, 2023. https://www.itsmysustainablelife.com/how-to-grow-use-valerian/
15. Ganora L. Herbal Constituents, 2nd Edition - Foundations of Phytochemistry. Lulu Press, Inc.; 2021. https://openlibrary.org/books/OL35083771M/Herbal_Constituents_2nd_Edition
16. N.D JJ. Getting to Know the Valerian Plant. Herbal Academy. June 24, 2015. Accessed December 3, 2024. https://theherbalacademy.com/blog/getting-to-know-the-valerian-plant/
17. Critical Evaluation of the Effect of Valerian Extract on Sleep Structure and Sleep Quality | Request PDF. ResearchGate. Published online October 22, 2024. doi:10.1055/s-2000-7972
18. Chen HW, Wei BJ, He XH, Liu Y, Wang J. Chemical Components and Cardiovascular Activities of Valeriana spp. Evidence-Based Complementary and Alternative Medicine. 2015;2015(1):947619. doi:10.1155/2015/947619
19. Bol S, Scaffidi A, Bunnik EM, Flematti GR. Behavioral differences among domestic cats in the response to cat-attracting plants and their volatile compounds reveal a potential distinct mechanism of action for actinidine. BMC Biology. 2022;20(1):192. doi:10.1186/s12915-022-01369-1
20. A Modern Herbal | Valerian. Accessed December 3, 2024. https://www.botanical.com/botanical/mgmh/v/valeri01.html
One of my fav go toos for calmness and sleep. Back in the 1990's i was taught it was contraindicated for people with low blood pressure. Since then i had low blood pressure, i tested this out. I fell asleep siting up. Got a terrible crik in my neck. I think they were thinking it was more like Lobelia, which had been taken off the shelf where i was at the time (lobelia is a powerful muscle relaxant). I have these past years thought of it as more of a nervine, with some kind of bio-available magnesium or something. In the last 24 hours both Stevensong and you have shown me a better way of thinking about it. I didn't know about the gaba stuff thank you. Guess it is time to rewrite my monograph on Valerian.
Hmm... probably walked past valerian while meandering around South Korea!