Few plants straddle the divide between folklore and pharmacy as gracefully as valerian, known botanically as Valeriana officinalis. This humble flowering herb, whose pungent roots have been prized for centuries, continues to find its way into modern medicine cabinets around the world, particularly as a remedy for insomnia and nervous tension. But does the ancient reputation of valerian stand up to modern scientific scrutiny? As Thais look increasingly to natural options for wellness and restful sleep, understanding the rich story—and the real evidence—behind valerian is more important than ever.
Once dubbed “all-heal” by herbalists and described by Hippocrates himself, valerian’s history stretches back more than two millennia. Ancient Greeks and Romans turned to its roots for relief from headaches, trembling, nervous unrest, and—most famously—sleeplessness. In 2nd-century medical texts, valerian was already recommended as an antidote to insomnia, and during turbulent periods such as World War II’s London bombings, it was relied upon to ease anxiety and calm shattered nerves (ods.od.nih.gov). Fast forward to today, and valerian remains one of the best-known botanicals for sleep, available in everything from tea bags to standardized capsules in pharmacies and health shops worldwide.
The Thai cultural tradition of herbal remedies is rich and diverse, with roots plants such as fah talai jone (Andrographis paniculata) and krachai dam (Kaempferia parviflora) occupying places of high esteem. While valerian is not native to Southeast Asia, its reputation has nevertheless reached Thai shores, and growing numbers of urban wellness seekers include imported valerian supplements in their self-care regimens. This embrace of global herbal wisdom fits naturally alongside familiar Thai practices such as evening herbal infusions or massage therapy for relaxation. What sets valerian apart, however, is the strength and breadth of its historical documentation across continents and eras.
Modern users are drawn to valerian primarily for its purported sedating qualities. Common preparations include dried roots brewed as tea, alcoholic tinctures, and, more commonly now, concentrated extracts standardized for their content of “valerenic acids”—key active compounds believed to contribute to the herb’s effects (ScienceDirect). Yet even as its popularity rises in Thailand and globally, important questions remain: Does valerian truly help with sleep and anxiety? How does it work? And how safe is it for everyday use?
To answer these questions, scientists have put valerian under the microscope in randomized controlled trials, systematic reviews, and pharmacological studies. Valerian’s sedative qualities are thought to arise from a complex mix of bioactive chemicals, including valerenic acid, valepotriates, and volatile oils. Some of these compounds may interact with gamma aminobutyric acid (GABA), a key inhibitory neurotransmitter in the brain that helps regulate nervous system activity and promote calm (ods.od.nih.gov). Laboratory studies suggest that valerian extracts can increase available GABA by releasing it from nerve endings or inhibiting its breakdown, potentially leading to relaxation and drowsiness—an effect not unlike pharmaceutical sleep aids, but generally milder in intensity.
But how well do these findings translate to real-life results? The clinical evidence for valerian’s effects on sleep is intriguing but nuanced. A systematic review and meta-analysis published in 2015 pooled data from 16 randomized, placebo-controlled trials involving over 1,000 participants. The results suggested that people using valerian for sleep were nearly twice as likely to report improved sleep quality versus placebo (relative risk of 1.8, 95% confidence interval 1.2–2.9), with very few reports of side effects (PMC4394901). Improvements were especially noticeable among those who considered themselves “poor sleepers” at the outset (ods.od.nih.gov).
However, researchers caution that many of these clinical trials had significant methodological flaws—small sample sizes, inconsistent dosing protocols, and subjective outcome measurements. Not all studies found statistically significant benefits, and the possibility of publication bias (tendency to publish positive rather than negative results) cannot be ruled out. As a result, major health authorities, including those in the United States and Europe, agree that while valerian “might improve sleep quality without producing side effects,” the evidence remains inconclusive. More rigorous, high-quality studies are needed to confirm its true effects—and define who is most likely to benefit (ods.od.nih.gov; Medical News Today).
Beyond sleep, valerian’s long folk tradition includes uses for anxiety, nervousness, mild muscle spasms, and even digestive discomfort. Recent clinical studies have expanded to investigate valerian’s role in managing anxiety—sometimes in combination with other calming herbs like Passiflora incarnata or lemon balm. For example, randomized trials have tested valerian for reducing pre-surgical anxiety and found modest, short-term benefits compared with placebo or even low-dose sedatives (PubMed). However, systematic reviews indicate that evidence for its effectiveness in treating generalized anxiety or other non-sleep indications remains weak and less consistent than for insomnia (ods.od.nih.gov).
Pharmacologically, one of valerian’s most fascinating features is the absence of a single active compound responsible for its action. Instead, a synergistic interplay of volatile oils (mainly valerenic acid and its derivatives), less-volatile sesquiterpenes, and unstable compounds called valepotriates give valerian its unique profile (Frontiers in Pharmacology). While valerenic acid may contribute to GABA-related effects, other constituents—many still under investigation—may add to its sedative, antispasmodic, and even mild pain-relieving actions. This broad “symphony” of plant chemistry could, in theory, account for both the variability of valerian’s effects and the challenge of standardizing it for clinical use.
In Thailand, as in many countries, valerian is sold as a dietary supplement rather than a regulated medication. This status means that quality, potency, and purity can vary widely between products (ods.od.nih.gov; Health.com). The root’s traditional use in Europe usually involved fresh or dried root infusions, but most modern supplements are concentrated extracts standardized to a certain percentage of valerenic acids—though not always consistently. Thai consumers should be aware of these differences when choosing products.
Safety is an important aspect for anyone considering herbal remedies, and valerian is no exception. Across decades of reported use in clinical trials, serious adverse effects from valerian have been rare. The most common mild side effects are headache, dizziness, gastrointestinal upset, and—sometimes paradoxically—morning drowsiness if a high dose is used close to bedtime (Healthline). A few isolated reports of more serious effects, such as confusion or abnormal heart rhythms, have been linked to massive overdoses or use in combination with other central nervous system depressants, but such cases are exceptional (Healthline; Everyday Health). Importantly, because valerian can potentiate the effects of alcohol, sedative drugs, or certain herbal supplements (like kava or St. John’s wort), individuals already taking these should consult a healthcare professional.
Pregnant or breastfeeding women, children under three years old, and those with serious medical conditions should avoid using valerian without professional supervision. Likewise, because valerian’s sedative effects may linger, drivers and machine operators should exercise caution after use. There is no conclusive evidence of dependency, withdrawal, or “hangover” effects, but prudence is advised, particularly with daily long-term use (ods.od.nih.gov).
For practical use, traditional doses of valerian for sleep range between 225 mg to 600 mg of standardized extract taken 30–120 minutes before bedtime. Tea infusions made from 2–3 grams of dried root are also common in Western practice, though less so in the Thai context due to limited local availability. Integration into Thai wellness routines might involve pairing valerian with established local relaxation practices: a cup of valerian tea after evening yoga, for example, or combining it with calming spa treatments. Regardless of the delivery form, users are encouraged to begin with small doses and closely observe their individual sensitivity—just as Thai herbal wisdom has long recommended with new remedies (Medical News Today).
What does the future hold for this storied herb? Globally, research into valerian is accelerating, driven by the need for safe, accessible alternatives to prescription sleep medications, which often carry risks of dependence and side effects. New clinical trials are employing more rigorous methods, standardized plant extracts, and objective sleep monitoring to better define valerian’s benefits—and its limits (PMC4394901). As the Thai herbal health sector grows, demand for imported and potentially even locally cultivated valerian may increase, provided proper quality control and consumer education are maintained.
Valerian’s true value may not lie in being a panacea, but as a gentle, time-honored ally for managing the stress and sleeplessness of modern life. Like all herbal medicines, its effectiveness and safety depend on wise use, informed choice, and personal consultation with a healthcare provider—especially when used alongside prescription or traditional Thai remedies.
For Thai readers considering valerian for the first time, here are some practical steps:
- Always consult with a physician or qualified herbalist before starting valerian, especially if you are pregnant, breastfeeding, taking medication, or managing chronic illness.
- Choose supplements from reputable brands that clearly list standardized amounts of valerenic acid and other key constituents.
- Begin with a low dose, assess your response, and avoid using valerian with alcohol or sedative medications.
- Allow at least two weeks to evaluate effects on sleep or relaxation, as benefits may build gradually.
- Remember that while valerian may gently promote restful sleep for some, it is no substitute for proper sleep hygiene or professional medical care in cases of severe insomnia, anxiety, or health concerns.
Above all, respect the wisdom of traditional herbal medicine—but balance it with evidence from modern science and the guidance of trusted healthcare professionals. As Thais continue to weave global herbal traditions into local wellness culture, valerian stands as a symbol of the enduring pursuit of natural, gentle remedies for life’s anxieties and sleepless nights.
This article is for educational purposes only. Herbal supplements may interact with medications or underlying medical conditions. Always consult a healthcare professional before starting any new remedy.
Sources: