Omnia SanaValeriana officinalis
Common names in 32 European languages →
The complete database record: 3 documented constituents, 4 pharmacological actions, 6 traditional / indicated uses, with 23 cited sources.
Botanical Description
Tall, upright perennial herb with hollow, grooved stems and opposite, pinnately divided leaves. Small, pale pink to white, sweetly scented flowers are borne in dense, domed clusters (cymes) at the top of the stem; the dried root has a distinctive strong, earthy, 'dirty sock' smell.[12]
Height: 1-1.5 m
Habit: Tall, upright perennial herb
Leaves: Opposite, pinnately divided into toothed leaflets
Flowers: Small, pale pink to white, sweetly scented, in dense domed cymes
Stem: Hollow, grooved, upright, unbranched below the flower head
Root: Short rhizome with numerous fibrous roots, strongly aromatic when dried
Fruit: Small achene with a feathery pappus
Flowering Period: June-August
Habitat & Distribution
Grows in damp meadows, ditches, riverbanks and marshy ground, tolerating both sun and partial shade; native to Europe and parts of Asia and naturalised in North America.[12]
Harvesting
The rhizome and roots are dug in autumn of the second year, once the strong characteristic aroma has developed, then cleaned and dried.[12]
Parts: Rhizome, Root
Season: Autumn (second year)
Key Constituents
Valerenic acid and valerenal[14]
Sesquiterpenes thought to be key contributors to the sedative, GABA-A-modulating action.
Valerenic acid
Iridoids (valepotriates)[12]
Unstable iridoid esters historically of pharmacological interest, though their contribution to the whole-root effect is debated.
Iridoid glycosides
Essential oil (bornyl acetate and sesquiterpenes)[12]
Responsible for the root's characteristic strong aroma.
Essential (volatile) oilSesquiterpenes
Pharmacological Actions
Traditional & Indicated Uses
Arthritis / joint pain[12]Preliminary · 1/10
inferred from anti-inflammatory action
Mechanistic Exclude Ids: REF-0025
Evidence: 1
Label: Arthritis / joint pain
Inflammation (general)[12]Preliminary · 1/10
inferred from anti-inflammatory action
Mechanistic Exclude Ids: REF-0025
Evidence: 1
Label: Inflammation (general)
inferred from sedative action
Evidence: 10
Label: Insomnia / sleeplessness
more plants for insomnia / sleeplessness →detailed sources →
Menstrual cramps[12]Preliminary · 1/10
Mechanistic Exclude Ids: REF-0025
Evidence: 1
Label: Menstrual cramps
Muscle spasm[12]Preliminary · 1/10
inferred from antispasmodic action
Mechanistic Exclude Ids: REF-0025
Evidence: 1
Label: Muscle spasm
Skin irritation[12]Preliminary · 1/10
inferred from anti-inflammatory action
Mechanistic Exclude Ids: REF-0025
Evidence: 1
Label: Skin irritation
Traditional Use & History
Preparations
Standardized root extract (capsule/tablet)[14]
Standardized root extract taken shortly before bedtime, the form most used in clinical research.
Dosage
Standardized extract[12]
Commission E and clinical research commonly suggest around 400-900 mg standardized root extract taken 30-60 minutes before bedtime. Educational reference only, not a prescription.
Safety, Cautions & Contraindications
Generally well tolerated for short-to-medium term use. May cause vivid dreams, morning grogginess, or headache in some individuals. Avoid combining with alcohol, sedatives, or anaesthetics. Do not drive immediately after taking high doses. Do not use in children under 3 years. Abrupt discontinuation after long-term use may cause withdrawal symptoms.
Duke (2002) does not appear to include a primary entry for Valeriana officinalis (European valerian) in the sections searched. The entry found was for Indian valerian (Valeriana jatamansi). Commission E approves European valerian for restlessness and sleep disorders. Dose: 400–900 mg standardized root extract before bedtime. Interactions include potentiation of CNS depressants and sedatives.
Herb-Drug Interactions
Mechanism: Valerian acts on GABA-A receptors like benzodiazepines and may add to the sedative effect of CNS depressants, sleep medicines, benzodiazepines and alcohol (a meta-analysis supports valerian improving sleep quality).
Reviewed By: Omnia Sana (owner-authorized)
Reviewed Date: 2026-07-03
Herb-Herb Pairings
Valerian and hops are traditionally combined for sleep; a controlled trial found the valerian-hops combination shortened the time to fall asleep more than valerian alone. Both add to sedation, so expect stronger drowsiness.
Type: synergy
Reviewed By: Omnia Sana (owner-authorized)
Reviewed Date: 2026-07-03
Valerian and passionflower are both mild GABA-acting sedatives often blended in sleep and calming formulas; combined use may enhance relaxation but also additive drowsiness.
Type: synergy
Reviewed By: Omnia Sana (owner-authorized)
Reviewed Date: 2026-07-03
Lemon balm[19]
Valerian and lemon balm are a classic calming pair acting on the GABA system to improve sleep quality; combined use may increase sedation.
Type: synergy
Reviewed By: Omnia Sana (owner-authorized)
Reviewed Date: 2026-07-03
Dangerous Lookalikes
Confused Part: Tall damp-ground plant with divided leaves and clusters of tiny white/pink flowers gathered for its root; poison hemlock has a similar growth habit and white flowers.
Confusion Context: Valerian (Valeriana officinalis) is a tall plant of damp ground, dug for its sedative root. As Practical Self Reliance warns, other plants with a similar growth habit and white flowers are deadly toxic - namely poison hemlock (Conium maculatum), which shares the damp habitat and tall stature; water hemlock (Cicuta) can grow in the same wet ground. Poison hemlock contains coniine and kills by paralysis and respiratory failure. Because valerian's divided leaves and frothy pale flower clusters can be taken for a hemlock at a glance, careful identification is essential.
Distinguishing Features: Leaf and flower structure: valerian has OPPOSITE, pinnately divided leaves and domed clusters (cymes) of tiny pink-tinged white flowers. Poison hemlock has alternate, finely feathery (fern-like) leaves and flat-topped white umbels., Stem: poison hemlock has a hairless stem conspicuously blotched and streaked with red-purple, especially near the base. Valerian stems are plain green and grooved, without purple blotches., Smell: the pulled valerian root smells unmistakably of dirty socks/earthy funk; poison hemlock smells rank, musty and mouse-like.
Key Test: Check the stem, leaves and root smell. Opposite divided leaves, a plain green stem, domed pink-white flower clusters and a dirty-sock root smell = valerian. A hairless stem with red-purple blotches, feathery leaves, flat white umbels and a musty/mousy smell = poison hemlock - deadly, do not gather. If the stem is purple-blotched, do not touch it to your mouth.
Reviewed By: Omnia Sana (owner-authorized)
Reviewed Date: 2026-07-07
Harvest Readiness
[13]
Part: root
Signals: Dig the root and rhizome in autumn, from two-year-old plants, once the leaves have died down; fresh roots are more potent.
Basis: traditional
Source Quote: The roots of 2 year old plants are harvested in the autumn once the leaves have died down and are used fresh or dried.
Species Confirmed: 1
Notes: PFAF (REF-3360); the root is dug in autumn from 2-year-old plants after the foliage dies back. Single lineage -> provisional. SAFETY: valerian is confusable with the fatal Conium maculatum (poison hemlock) - confirm identity; see Dangerous Lookalikes.
[13]
Part: rhizome
Signals: Dig the rhizome with the roots in autumn, from two-year-old plants, once the leaves have died down.
Basis: traditional
Source Quote: The roots of 2 year old plants are harvested in the autumn once the leaves have died down and are used fresh or dried.
Species Confirmed: 1
Notes: PFAF (REF-3360); the rhizome is dug with the roots in autumn from mature 2-year plants. Single lineage -> provisional. SAFETY: as above - confusable with Conium maculatum.
External Identifiers
References & Sources
- Chandra Shekhar, H., Joshua, L. and Thomas, J.V (2024) 'Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study', Advances in Therapy, 41(1), pp. 246-261. doi:10.1007/s12325-023-02708-6 Randomized trial
https://doi.org/10.1007/s12325-023-02708-6 - Shinjyo, N., Waddell, G. and Green, J (2020) 'Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis', Journal of Evidence-Based Integrative Medicine, 25, pp. 2515690X20967323. doi:10.1177/2515690X20967323 Meta-analysis / review
https://doi.org/10.1177/2515690X20967323 - Borras, S., Martinez-Solis, I. and Rios, J.L (2021) 'Medicinal Plants for Insomnia Related to Anxiety: An Updated Review', Planta Medica, 87(10-11), pp. 738-753. doi:10.1055/a-1510-9826 Meta-analysis / review
https://doi.org/10.1055/a-1510-9826 - Nunes, A. and Sousa, M (2011) 'Use of valerian in anxiety and sleep disorders: what is the best evidence?', Acta Medica Portuguesa, 24(Suppl 4), pp. 961-966. Meta-analysis / review
https://scholar.google.com/scholar?q=Use%20of%20valerian%20in%20anxiety%20and%20sleep%20disorders%3A%20what%20is%20the%20best%20evidence%3F - Tammadon, M.R., Nobahar, M., Hydarinia-Naieni, Z., Ebrahimian, A. and others (2021) 'The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial', Oman Medical Journal, 36(2), pp. e255. doi:10.5001/omj.2021.56 Randomized trial
https://doi.org/10.5001/omj.2021.56 - Alternative Medicine Review (2004) 'Monograph: Valeriana officinalis', Alternative Medicine Review, 9(4), pp. 438-441. Meta-analysis / review
https://scholar.google.com/scholar?q=Monograph%3A%20Valeriana%20officinalis - Soltani, A., Bahrami, F., Bahari, Z., Shankayi, Z. and others (2021) 'The effects of Valerian on sleep spindles in a model of neuropathic pain', Sleep Science, 14(Spec 2), pp. 133-139. doi:10.5935/1984-0063.20200110 Preclinical
https://doi.org/10.5935/1984-0063.20200110 - Mineo, L., Concerto, C., Patel, D., Mayorga, T. and others (2017) 'Valeriana officinalis Root Extract Modulates Cortical Excitatory Circuits in Humans', Neuropsychobiology, 75(1), pp. 46-51. doi:10.1159/000480053 Randomized trial
https://doi.org/10.1159/000480053 - Jacobs, B.P., Bent, S., Tice, J.A., Blackwell, T. and Cummings, S.R (2005) 'An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia', Medicine (Baltimore), 84(4), pp. 197-207. doi:10.1097/01.md.0000172299.72364.95 Randomized trial
https://doi.org/10.1097/01.md.0000172299.72364.95 - Alkharfy, K.M. and Frye, R.F (2007) 'Effect of valerian, valerian/hops extracts, and valerenic acid on glucuronidation in vitro', Xenobiotica, 37(2), pp. 113-123. doi:10.1080/00498250601050420 Preclinical
https://doi.org/10.1080/00498250601050420 - Garges, H.P., Varia, I. and Doraiswamy, P.M (1998) 'Cardiac complications and delirium associated with valerian root withdrawal', 280(18), pp. 1566--1567. Traditional / reference
https://scholar.google.com/scholar?q=Cardiac%20complications%20and%20delirium%20associated%20with%20valerian%20root%20withdrawal - Hoffmann, D (2003) 'Medical Herbalism'. Traditional / reference
https://scholar.google.com/scholar?q=Medical%20Herbalism - Plants For A Future 'Valeriana officinalis (Valerian)'. Available at: https://pfaf.org/user/Plant.aspx?LatinName=Valeriana+officinalis Traditional / reference
https://pfaf.org/user/Plant.aspx?LatinName=Valeriana+officinalis - Bent, S., Padula, A., Moore, D., Patterson, M. and Mehling, W (2006) 'Valerian for sleep: a systematic review and meta-analysis', 119(12), pp. 1005--1012. doi:10.1016/j.amjmed.2006.02.026 Meta-analysis / review
https://doi.org/10.1016/j.amjmed.2006.02.026 - Francis, A.J. and Dempster, R.J (2002) 'Effect of valerian, Valeriana edulis, on sleep difficulties in children with intellectual deficits: randomised trial', 9(4), pp. 273--279. doi:10.1078/0944-7113-00110 Randomized trial
https://doi.org/10.1078/0944-7113-00110 - Duke, J.A (2002) 'Handbook of Medicinal Herbs, Second Edition'. Traditional / reference
https://scholar.google.com/scholar?q=Handbook%20of%20Medicinal%20Herbs%2C%20Second%20Edition - Ortiz, J.G., Rassi, N., Maldonado, P.M., Gonzalez-Cabrera, S. and Ramos, I (2006) 'Commercial valerian interactions with [3H]Flunitrazepam and [3H]MK-801 binding to rat synaptic membranes', Phytotherapy Research, 20(9), pp. 794-798. doi:10.1002/ptr.1960 Preclinical
https://doi.org/10.1002/ptr.1960 - Koetter, U., Schrader, E., Kaeufeler, R. and Brattstroem, A (2007) 'A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder', Phytotherapy Research, 21(9), pp. 847-851. doi:10.1002/ptr.2167 Randomized trial
https://doi.org/10.1002/ptr.2167 - Ghasemzadeh Rahbardar, M. and Hosseinzadeh, H (2024) 'Therapeutic potential of hypnotic herbal medicines: A comprehensive review', Phytotherapy Research, 38(6), pp. 3037-3059. doi:10.1002/ptr.8201 Meta-analysis / review
https://doi.org/10.1002/ptr.8201 - Ngan, A. and Conduit, R (2011) 'A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality', Phytotherapy Research, 25(8), pp. 1153--1159. doi:10.1002/ptr.3400 Randomized trial
https://doi.org/10.1002/ptr.3400 - Practical Self Reliance 'Foraging Wild Valerian For Better Sleep'. Available at: https://practicalselfreliance.com/foraging-valerian/ Traditional / reference
https://practicalselfreliance.com/foraging-valerian/ - Dayan, A.D (2024) 'Death of Socrates: a likely case of poison hemlock (Conium maculatum) poisoning', Clinical Toxicology (Philadelphia, Pa.), 62(1), pp. 56-60. doi:10.1080/15563650.2024.2309328 Clinical study
https://doi.org/10.1080/15563650.2024.2309328 - King County Noxious Weeds (2024) 'Poison hemlock (Conium maculatum) identification and control'. Available at: https://kingcounty.gov/en/dept/dnrp/nature-recreation/environment-ecology-conservation/noxious-weeds/identification-control/poison-hemlock Traditional / reference
https://kingcounty.gov/en/dept/dnrp/nature-recreation/environment-ecology-conservation/noxious-weeds/identification-control/poison-hemlock
Selected studies & references
ReviewValerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis source↗ (2020)
RctStandardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study source↗ (2024)
RctThe Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial source↗ (2021)
All 20 studies in the Knowledge Finder →
Educational use only. This profile summarises traditional and scientific sources for reference. It is not medical advice and not a substitute for a qualified practitioner. Some plants carry safety cautions and drug interactions - always check before use.
This profile is assembled automatically from the Omnia Sana plant database, which we curate by hand. How this site is built.
This profile is assembled automatically from the Omnia Sana plant database, which we curate by hand. How this site is built.