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One of nature's best herbal sedatives.

Common variety, naturalized in some areas. Root used for anxiety, insomnia, and pain relief. Also known as garden heliotrope, cat's valerian, setwell, and St. George's herb.

GROWING INFORMATION

DAYS TO GERMINATION:

7-21 days.

SOWING:

Transplant (recommended): Sow seeds 3/8" deep into soil mix, moisten, and keep temperatures at 65-68°F (18-20°C) until germination. Once germinated, valerian can be grown at normal greenhouse temperatures until large enough to transplant at 5-6" tall. Transplant outside in the early spring when the ground can be worked.

Direct seed: Direct seed in the spring or fall, sowing about 1 seed per inch at a depth of 3/8- 1/2". Thin to 12-18" apart, in rows 3' apart.

LIGHT PREFERENCE:

Sun/Part Shade.

SOIL REQUIREMENTS:

Valerian grows in a wide range of soils, but prefers a moist, but well-drained loam.

PLANT HEIGHT:

48-78".

PLANT SPACING:

12-18".

HARDINESS ZONES:

Zones 3-9.

HARVEST:

Roots are dug in the fall of the second year, after the vegetative growth begins to yellow and die back to the ground. Roots can also be dug in the spring before the plant bolts and flowers. Wash roots and dry in a warm area, 100°F/38°C.

Valerian Benefits for Anxiety and Insomnia

Valerian is most well-known for its sedating and relaxing properties. It has long been used for people with anxiety, nervousness, restlessness, and insomnia.

Researchers have studied valerian’s sedative qualities extensively. It has repeatedly shown to be effective, even when compared to pharmaceutical drugs.

In one study, researchers concluded that valerian was just as effective as oxazepam (a benzodiazepine) when taken over a 6-week period.

One study compared the use of a three-herb formula containing valerian, passionflower and hops, to the sedative zolpidem. The researchers concluded that the herbal formula “is a safe and effective short-term alternative to zolpidem for primary insomnia.

Another interesting study reported that people taking valerian “reported significantly better subjective sleep quality than [those taking a placebo], after benzodiazepine withdrawal.”

Several studies have shown valerian’s ability to promote sleep in menopausal women.5,6 It has also been shown to be effective for helping nervous and agitated children, as well as children who have difficulty with sleep.

Three studies have been done to evaluate how valerian might influence reaction time, alertness, concentration, psychomotor effects, and next-day sedation. All studies showed that there was no negative impact.

Valerian Benefits for Muscle Tension and Pain

Valerian’s relaxing effects result in decreased muscle tension and diminished pain relating to that tension. Consider using valerian for muscle cramps, menstrual cramps, restless legs, and neck and shoulder tension. (Tangential aside: Also consider magnesium deficiency as a root cause of these issues.)

One study set out to evaluate valerian’s effectiveness for people diagnosed with restless leg syndrome (RLS). The study concluded that “the use of 800 mg of valerian for 8 weeks improves symptoms of RLS and decreases daytime sleepiness.”

Valerian has clinically been shown to decrease pain associated with menstrual cramps. In a double-blind, randomized, placebo-controlled trial, 100 female students were randomly assigned to receive either valerian or a placebo. Those taking the valerian reported that their pain was significantly reduced in comparison to those taking the placebo. The researchers concluded, “Valerian seems to be an effective treatment for dysmenorrhea, probably because of its antispasmodic effects.”

Valerian Benefits for Spasmodic Coughing

Valerian powerfully calms repetitive spasmodic coughing. I use it frequently for those end-of-illness dry coughs that tickle the throat as soon as you lay down, and then result in lung-wrenching spasmodic coughs. It not only calms that coughing reflex, it can also promote sleep.

Valerian Benefits for Supporting Cognitive Function

Eclectic herbalists in the early 1900s wrote that valerian was ideal when circulation to the nervous centers and brain were feeble. Researchers recently did a clinical trial that supports those observations. They “hypothesized that valerian root might prevent cognitive dysfunction in coronary artery bypass graft surgery patients through stimulating serotonin receptors and anti-inflammatory activity.”

To evaluate its effectiveness, researchers recruited 61 patients who would be undergoing coronary artery bypass graft (CABG) surgery. These patients were randomly divided into two groups who received either one 530mg valerian capsule or one placebo capsule every 12 hours for 8 weeks. Both groups of patients were evaluated for their cognitive function before the surgery and at 10-day and 2-month follow-ups. The researchers concluded that “the cognitive state of patients in the valerian group was better than that in the placebo group after CABG; therefore, it seems that the use of V. officinalis root extract may prevent early postoperative cognitive dysfunction after on-pump CABG surgery.”

Valerian Benefits for Digestion

While most famously used for anxiety, restlessness, muscle pain, and insomnia, valerian can also correct stagnant digestion. Herbalist Michael Moore says that “Valerian stimulates digestive functions.”

Dr. Harvey Wickes, an Eclectic herbalist from the early 20th century says, “Owing to its volatile oil it is a good carminative in flatulence, with nervous unrest, and relieves the disagreeable sense of fullness felt after a meal by causing a rifting of gas.”

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