Overview Of Valerian Root Supplements For Anxiety

Note that this article may include advice or information about anxiety medications, including valerian, but this is only for informational purposes. Advice about starting or stopping medication or dietary supplements should only come from a licensed healthcare professional. 

People have been using valerian root for anxiety, insomnia, and other health concerns since ancient times. This plant appears to have mild sedative properties that can be helpful to those experiencing symptoms of an anxiety disorder—which will affect around 30% of adults at some point in their lives, according to the American Psychiatric Association. An herbal remedy like valerian root isn’t a substitute for professional evaluation and treatment for those who are experiencing signs of a mental illness, but it may be worth learning about its useful properties so that you can ask your doctor if it might be helpful for you as a natural supplement that helps you feel calm and fall asleep.

What is valerian root?

Throughout the years, valerian root has been applied by people of various cultures around the world to help with insomnia, fatigue, upset stomach, and migraines. Today, it’s used by some for symptoms of anxiety, depression, premenstrual syndrome (PMS), and menopause as well as headaches and insomnia. 

What is anxiety?

Anxiety is an umbrella term that refers to the category of anxiety disorders, which includes clinical mental illnesses such as generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, specific phobias, and others. The unifying characteristic of these disorders is persistent feelings of worry that causes significant distress and/or a negative impact on an individual’s daily functioning. Although their primary symptom is emotional, these disorders may manifest as physical symptoms as well. These may include things like muscle tension, insomnia, a rapid heart rate, numbness, nausea, and dizziness, which can be triggered as a result of the body’s response to stress. 

Benefits of supplements for mental health support

When you take valerian root, anxiety symptoms like those listed above might diminish as a result of valerian's sedative properties. In the simplest terms, a sedative is something that promotes calm and induces sleep. It’s easy to see how something with sedative properties like valerian root could be helpful to someone experiencing worry; it could potentially help soothe their nervous system and decrease their body’s stress response. In particular, it may help an individual feel calm enough to sleep, potentially combating insomnia which is a common symptom of anxiety. 

The potential sedative effects of valerian root are thought to be the result of a combination of various chemicals working both individually and together. The two main components of valerian that may have the greatest effect are volatile oils and iridoids, which are likely responsible for the sedative effect. These and other natural chemicals in valerian root may also trigger the release of GABA (gamma-aminobutyric acid) in the brain. GABA is a neurotransmitter that helps control the cells of the central nervous system and has a calming effect when it comes to mental health symptoms.

What the research says about valerian root and sleep quality

There isn’t an extensive body of research on valerian root and its potential effects and applications, but there have been a handful of studies in the past few decades. They primarily relate to valerian root’s ability to calm the nervous system so that an individual can sleep, which can be helpful to those experiencing insomnia. There are very little details available about valerian root’s possible effects on other symptoms.

Research highlights about positive effects

• A 2020 meta-analysis of various clinical trials (including a phase III randomized, placebo-controlled, double-blind study) found that “valerian could promote sleep and prevent associated disorders” and that it’s not associated with any adverse effects in people between the ages of 7 and 80. However, the study notes that quality control methods for commercial valerian supplements likely need to be improved for consistency.
• A 2002 study indicates that valerian root and diazepam—a pharmaceutical drug for treating anxiety—both resulted in “a significant reduction” in the psychic factor of the Hamilton Anxiety Scale (HAM-A), which is a category that includes mental agitation and psychological distress. This was a double blind study in which the researchers and participants were unaware of who received the valerian extracts and who received the placebo.
• A 1982 study indicates that valerian root produced “a significant decrease in subjectively evaluated sleep latency scores and a significant improvement in sleep quality”, especially among those who already considered themselves to be poor or irregular sleepers.
• Another 2020 study found that withdrawal from taking valerian root can lead to adverse effects including delirium.

Is valerian root safe to improve anxiety or poor sleep quality?

Taking valerian root can result in side effects for some people, including headaches, dizziness, pruritus (itchy skin), and gastrointestinal upset. Daytime sleepiness the day after taking valerian has also been reported anecdotally, but research has not yet confirmed or denied this. Although valerian is relatively safe, there are still some people who should likely consider avoiding it. People who are pregnant or nursing shouldn't take it unless under the supervision of a health professional, because there hasn’t been enough research yet to establish its safety for the fetus or infant. It’s also recommended that you avoid taking valerian root with alcohol, which could amplify its sedative effects. Again, consult your doctor before taking any new supplements, especially if you’re already undergoing treatment or you have other mental or physical health conditions.

Other natural remedies beyond valerian

Treatment for anxiety disorders usually consists of some form of psychotherapy, sometimes in combination with medication. However, your healthcare provider may also recommend certain lifestyle changes to help you manage your symptoms. In addition to valerian root, some people find success with other supplements such as magnesium and chamomile. 

Eating certain foods can also benefit an individual who is experiencing anxiety. As an article from Harvard Health Publishing explains, 95% of serotonin receptors are in the gut, which may be why diet can play such a significant role in mental health. It also reports that a diet that includes lots of fruits, vegetables, and whole grains and is low in simple carbohydrates can be beneficial and that skipping meals isn’t recommended because it can increase jittery feelings. Furthermore, it recommends incorporating foods rich in zinc (spinach, nuts), omega-3 fatty acids (salmon), probiotics (fermented foods like kimchi and pickles), and B vitamins (avocado, almonds) into your diet, as they all may help decrease symptoms as well.

Seeking professional support 

Again, supplements like valerian root aren’t intended to be a substitute for the support of a qualified mental health professional. If you’re experiencing symptoms of anxiety, it’s generally recommended that you meet with a healthcare provider for evaluation. A therapist, for instance, can determine whether your symptoms may constitute an anxiety disorder and suggest treatment accordingly. They can provide you with healthy coping mechanisms for your symptoms and a safe space to express and process your emotions as you work toward improving your mental health.

Many people face barriers to seeking the mental health care they may need, such as a lack of providers nearby or high visit costs. In cases like these, online therapy can represent a viable alternative. It allows you to connect with a provider who matches your needs and preferences from the comfort of home, and usually for a cost that’s lower than that of traditional, in-person visits. If you’re interested in trying online therapy, you might consider a platform like BetterHelp. This way, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing, and for a cost that’s comparable to most insurance co-pays. Research suggests that online therapy may be associated with a “significant decrease” in symptoms of anxiety, so you can typically choose whichever format works best for you.