Herb of the Month

Valerian (Valeriana officinalis)

Marianne Hughes, with illustration by Hazel Brady

In an American study, Bent et al (2006) found that insomnia affects approximately one-third of the adult population, contributing to increased rates of absenteeism, use of health care services, and social disability. Their research found insomnia is more common in people with chronic medical problems— in up to sixty-nine per cent of people using primary care services (ibid.). Given such figures, it is perhaps not surprising that so many pharmaceutical and herbal products target these populations. Insomnia creates misery and people want solutions.

An American fact sheet for health professionals (with over thirty-five scientific references) offers this account of the historical uses of our herb of the month, Valerian (Valeriana officinalis):

Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Its therapeutic uses were described by Hippocrates, and in the 2nd century, Galen prescribed valerian for insomnia. In the 16th century, it was used to treat nervousness, trembling, headaches, and heart palpitations. In the mid-19 th century, valerian was considered a stimulant that caused some of the same complaints it is thought to treat and was generally held in low esteem as a medicinal herb. During World War II, it was used in England to relieve the stress of air raids (Office of Dietary Supplements, National Institutes of Health, 2013).

The fact sheet concludes:

Evidence from clinical studies of the efficacy of valerian in treating sleep disorders such as insomnia is inconclusive.

Of course, the modus operandi of scientific studies demands analysis and the standardisation of measurements of components. Yet plants are complex. Like all living organisms (including humans) they respond to their environments, and are liable to change according to their growing conditions. Thus, the search for definitive 'evidence' in scientific studies may sometimes impose limitations on the knowledge that can be revealed about the use of herbs. In particular, the experimental process can disregard the social, emotional, and environmental circumstances in which a person might experience health difficulties such as insomnia. It can, therefore, be useful to consider direct experience and the holistic approach of medical herbalists alongside scientific studies.

Bartram (1998) outlines a range of reasons for insomnia. For each, he suggests a different mix of herbs, in differing proportions. For example, for 'insomnia from nervous excitability', he suggests Chamomile (Matricaria chamomilla), Vervain (Verbena officinalis), and Valerian. He pays additional attention to factors such as diet, breathing exercises, and the temperature of the bedroom. For Bartram, Valerian is:

as effective as benzodiazepines in relieving anxiety states...and can assist withdrawal from Valium, Librium, and benzodiazepine addiction.

Culpeper (1649) also recommends Valerian as 'excellent against nervous afflictions'. More recently, Herbert (2021) notes that Valerian is a sympatholytic herb— one which reduces sympathetic nervous system stimulation 'if taken by the right person in the right circumstances'. She adds, however, that Valerian does 'not suit everyone':

those who have a heated constitution are stimulated by it. People who do suit it are generally those who are more introverted and self-controlled, at least on the outside; they are more pale and cold than red and hot. They can often be very tense and may grind their teeth at night; they may have hypertension and sometimes heart problems because of their muscle tension.

She suggests that those who do not do well with Valerian root should consider a tea or tincture of the milder flowers and leaves.

So, does Valerian aid sleep and, if so, what is the mechanism? Ody (1993) lists the active constituents of Valerian as volatile oils— including isovalerianic acid and borneol — valepotriates, alkaloids and iridoids. She notes that Valerian is sometimes described as 'nature's tranquilizer', with a reputation for calming the nerves without the side effects of comparable pharmaceutical drugs.

This is likely due to the action of gamma aminobutyric acid (GABA), a naturally occurring amino acid that works as a neurotransmitter in the brain. GABA is considered an inhibitory neurotransmitter because it blocks certain brain signals and decreases activity in the nervous system. The valerianic acid content of Valerian inhibits an enzyme that destroys GABA, thus ensuring GABA is available. When GABA attaches to a GABA receptor protein in the brain, it produces a calming effect and induces relaxation and sedation.

But don't confuse this Valerian (Valeriana officinalis) with the garden plant often seen growing out of walls all around the UK. That is Red, or American Valerian (Centranthus ruber). It's a completely different plant, and won't help you capture that elusive sleep.

Illustration by Hazel Brady

References

Bartram, T. (1998) Bartram's Encyclopaedia of Herbal Medicine. Robinson: London

Bent, S. et al (2006) 'Valerian for Sleep: A Systematic Review and Meta-Analysis', in American Journal of Medicine 119(12): 1005- 1012

Culpeper, N. (1653) Culpeper's Complete Herbal: consisting of A comprehensive description of nearly all herbs with their medicinal properties and directions for compounding the medicines extracted from them. Foulsham and Co.: Slough

Herbert, C. (2021) Sleep: The Elixir of Life. How to Restore Sleep with Herbs and Natural Healing. Aeon: London

Office of Dietary Supplements, National Institutes of Health (2013) www.ods.od.nih.gov/factsheets/Valerian- HealthProfessional/ accessed 15.05.2022

Ody, P. (1993) The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs, Skyhorse: New York