Valerian (Valeriana officinalis) is a perennial plant native to Europe and parts of Asia but now grown in many other regions of the world.
It’s prized for its sweetly scented pink or white flowers and its medicinal roots. For centuries, valerian has been utilized in traditional medicine for its sedative and anxiolytic effects.
Here, we explore the health benefits of valerian, how to grow it, and ways to use it effectively.
Health Benefits of Valerian
Valerian is best known for its ability to help alleviate insomnia and improve the quality of sleep. Its root contains several compounds that have been shown to enhance GABA (gamma-aminobutyric acid) levels in the brain.
GABA is a neurotransmitter that helps regulate nerve cells and calms anxiety. Studies have shown that valerian can reduce the time it takes to fall asleep and improve sleep quality without the side effects commonly associated with prescribed medications.
Beyond its sleep-promoting qualities, valerian has several other health benefits:
- Anxiety Relief: Due to its sedative properties, valerian is often used as a natural treatment for anxiety and stress.
- Pain Relief: Some people use valerian to manage pain, particularly from menstrual cramps and joint pain.
- Muscle Relaxant: Valerian is believed to alleviate muscle and joint pain by reducing inflammation and relaxing muscle spasms.
Growing Valerian
Valerian can be grown easily in your garden. It thrives in full sun to partial shade and prefers well-drained soil. Here’s how to grow valerian from seed:
- Planting: Sow seeds directly into the garden in late spring or start them indoors about 8 weeks before the last frost. Valerian seeds require light to germinate, so they should be sown on the surface of the soil or covered lightly with a thin layer of soil.
- Watering: Water regularly to keep the soil moist but not waterlogged. Valerian is relatively drought-tolerant once established.
- Spacing: Space plants about 1 to 2 feet apart as they can grow quite large, up to 5 feet tall.
- Maintenance: Valerian is a low-maintenance plant but can benefit from being divided every few years to rejuvenate its growth. Also, deadheading the flowers can promote more growth.
- Harvesting: The roots of valerian are typically harvested in the fall of the second growing year. Dig up the roots, wash them, and then cut them into smaller pieces before using them for teas or tinctures.
Using Valerian
Tea: The most common way to use valerian is by making a tea from its root. You can dry the root and steep about 1 teaspoon in hot water for 10 minutes.
Tincture: Another effective way to consume valerian is in the form of a tincture, which can be purchased or made at home by soaking the dried root in alcohol.
Capsules: Valerian root is also available in capsule form, often standardized to contain a specific amount of its active compounds.
Cautions
While valerian is generally safe for most adults when used short-term, it can cause mild side effects, such as headaches, dizziness, and stomach upset.
It’s important to consult with a healthcare provider before starting any new treatment, especially for those who are pregnant, breastfeeding, or taking other medications.
Conclusion
Valerian is a remarkable plant known for its ability to enhance sleep quality and reduce anxiety. Growing valerian can be a rewarding endeavor, adding beauty and utility to your garden.
Whether used as a tea, tincture, or capsule, valerian can be a natural alternative or complement to conventional treatments, helping to improve overall health and wellbeing