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Valerian, a long-time herbal supplement used for sleep and relaxation, has been called “nature’s Valium” – but experts are divided on whether it really compares to a prescription sedative.
The herb, sold as a dietary supplement in the US, is a common ingredient in products marketed as “mild sedatives” and sleep aids, according to the National Institutes of Health.
Valium, the brand name of diazepam, is used to treat anxiety, seizures and muscle weakness by calming the nervous system, notes the Cleveland Clinic.
Valerian extracts are derived from the roots of Valeriana officinalis, a flowering plant native to Europe and Asia that has also naturalized in northeastern America, according to the American Botanical Council (ABC).
This plant has a “long history of medicinal use,” according to the ABC, with the primary goal of reducing anxiety and depression and improving sleep quality. Historically it has also been used to treat migraines, fatigue and stomach cramps.
Valerian has historically been used for migraines, fatigue and stomach cramps. (Stock)
Dried valerian roots can be prepared as teas or tinctures, while other plant materials and extracts are distributed as capsules or tablets, per NIH.
The agency noted, however, that there is a “relatively small amount of research” investigating the drug’s effect on various conditions.
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However, Stefan Gafner, PhD, chief scientific officer of the American Botanical Council in Texas, confirmed that some clinical trials have tested the effects of valerian root.
A 2020 medical review published in the Journal of Evidence-Based Integrative Medicine found that both powdered roots and root extracts show a “clear” benefit in treating anxiety, Gafner told Fox News Digital.
Valerian roots and other parts of the plant can be prepared as teas, extracts, pills and tablets. (Stock)
The researchers concluded that valerian could be “a safe and effective remedy for promoting sleep and preventing related disorders.”
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Although valerian may have some benefits, Gafner said he doesn’t think it’s “reasonable” to compare it to diazepam (Valium).
“I understand that both are used to relieve anxiety, but valerian is a much milder herb, and is used for severe anxiety and sleep disorders,” he told Fox News Digital.
Some users of valerian have reported improved sleep and reduced anxiety, according to a recent study. (Stock)
Unlike valerian, diazepam carries the risk of dependence and is usually prescribed for a short time, said the expert, and the spectrum of possible side effects is “very different.”
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Gafner said he “absolutely” recommends the use of valerian root to relieve anxiety and depression and improve sleep.
“I have used it and I believe that it is an ingredient with well-documented benefits, especially for people with sleep problems,” he said. “It’s well tolerated and very safe … although some sources caution [against] driving a car or operating heavy machinery while using valerian.”
Valeriana officinalis, an herbal plant used as a mild sedative, is shown in bloom. (Stock)
Dr. Joseph Mercola, a board-certified family physician and author of the new book “Weight Loss Cure,” said comparing valerian to Valium may “exaggerate what the science shows.”
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“Valerian root contains compounds that appear to enhance calming brain chemicals, particularly the neurotransmitter GABA, which helps quiet nerve activity and supports relaxation,” the Florida-based expert told Fox News Digital.
“Some studies report modest improvements in sleep quality or shorter sleep duration, while others find no significant difference compared to placebo.”
Valerian supplementation may not be right for everyone looking for better sleep, says one doctor. (Stock)
Side effects may include headaches, dizziness, digestive upset or next-day constipation, Mercola noted, adding that he wouldn’t recommend it as a primary strategy for anxiety, stress or sleep.
“Because long-term safety studies are limited, and the level of support varies greatly, you should approach valerian with caution rather than viewing it as a universal sleep solution,” he advises.
“You should approach valerian with caution rather than viewing it as a universal sleep solution.”
“I encourage people to focus more on the techniques that fix problems with poor sleep,” advises Mercola. “When you get those basics right, you often find you don’t need herbal sedatives at all.”
“I encourage people to focus more on strategies that correct the problems that cause poor sleep,” advised one doctor. (Stock)
“Bright sunlight during the day helps regulate your circadian rhythm and signals your brain to produce melatonin later at night,” he said. “At that moment, total darkness [at night] supports hormonal signals that allow for deep, restorative sleep.”
Certain nutrients may also promote relaxation and sleep quality, including magnesium, which helps regulate the nervous system, according to the doctor.
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GABA can help calm nerve activity, reduce symptoms of depression and improve perceived sleep quality, Mercola said, while glycine — taken at about 3 grams per hour before bed — may support relaxation, promote a drop in body temperature at night, and improve sleep onset and overall quality.
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“When you combine sunlight, magnesium, GABA and glycine, you support the biological systems that regulate sleep instead of relying on a sedative that has mixed evidence,” the doctor concluded.
Fox News Digital has reached out to the manufacturers of valerian root for comment.
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