Valerian Root

Overview

Valerian root (Valeriana officinalis) is a time-tested herbal remedy known for its ability to promote relaxation, improve sleep quality, and reduce stress. Native to Europe and parts of Asia, valerian root has been used for centuries in traditional medicine as a natural sedative and anxiolytic. Modern research confirms its effectiveness in calming the nervous system, making it a popular choice for those seeking natural solutions for stress and sleep disturbances.

Other Common Names

Valeriana officinalis, Garden Valerian, All-Heal, Setwall

Top Benefits

• Promotes relaxation and calmness
• Improves sleep quality and duration
• Reduces stress and anxiety
• Supports nervous system health

What Is Valerian Root?

Valerian root is derived from the perennial plant Valeriana officinalis, which has been cultivated for its medicinal properties for over 2,000 years. Its characteristic earthy aroma is due to its unique composition of volatile oils and bioactive compounds, including valerenic acid, iridoids, and flavonoids.

Valerian root works by modulating neurotransmitter activity in the brain which helps regulate the body’s stress response and promotes a sense of calm. Often referred to as “nature’s tranquilizer,” valerian root is commonly used to address sleep disorders, nervous tension, and mild anxiety.

In addition to its calming effects, valerian root supports overall nervous system health and resilience, making it a valuable tool for individuals managing high-stress lifestyles.

Marco’s Grounds™ Valerian Root Sourcing

At Marco’s Grounds™, we source Valerian Root from regions renowned for their fertile soils and ideal growing conditions, ensuring the highest quality and potency. Our Valerian Root is primarily harvested from a family-owned farm in Belgium, Europe, where the plant thrives in the temperate climate, benefiting from the region’s perfect balance of warmth and rainfall.

This careful cultivation ensures that each batch of Valerian Root retains its natural strength, promoting relaxation and overall well-being with every dose.

Valerian Root Dosing Principles and Rationale

Valerian root is typically consumed as a tea, tincture, or extract. Clinical studies suggest effective doses range from 300–600 mg of standardized extract per day for sleep and stress support. Marco’s Grounds™ adheres to hormetic dosing principles (see Marco’s Grounds Dosing Philosophy), ensuring an optimal dose that maximizes benefits while minimizing any potential side effects.

For best results, valerian root supplements should be taken 30–60 minutes before bedtime to promote relaxation and improve sleep onset.

Valerian Root Key Mechanisms

Relaxation and Stress Reduction

• Modulates GABAergic activity by inhibiting GABA breakdown, promoting relaxation and reducing overactive neural signaling [1].
• Increases levels of GABA in the brain, supporting mental and physical calm [2].

Sleep Quality Improvement

• Shortens sleep latency (time taken to fall asleep) and improves overall sleep quality [3].
• Reduces nighttime awakenings and enhances restorative sleep phases [4].

Anxiety Management

• Lowers stress-induced cortisol levels, promoting a balanced mood [5].
• Acts as a mild anxiolytic by reducing the intensity of symptoms related to mild anxiety disorders [6].

Antioxidant and Neuroprotective Properties

• Contains bioactive compounds that neutralize free radicals and reduce oxidative stress, protecting brain cells [7].

Synergies with other Marco’s Grounds™ Ingredients

• Pairs well with chamomile and lemon balm for enhanced relaxation.
• Combines effectively with GABA and magnesium for improved sleep quality and stress relief.

References

1. Yuan, C. S., Mehendale, S., Xiao, Y., Aung, H. H., & Xie, J. T. (2004). The GABAergic effects of valerian extract. Journal of Ethnopharmacology, 93(2-3), 377–380.
2. Müller, C. E., Schumacher, B., & Pergola, C. (2002). Pharmacological mechanisms underlying the sedative effects of valerian. Planta Medica, 68(8), 759-764.
3. Fernandez-San-Martin, M. I., Masa-Font, R., Palacios-Soler, L., Sancho-Gomez, P., Calbo-Caldentey, C., & Flores-Mateo, G. (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505-511.
4. Taibi, D. M., Landis, C. A., Petry, H., & Vitiello, M. V. (2007). A systematic review of valerian as a sleep aid: safe but not clinically effective. Sleep Medicine Reviews, 11(3), 209-230.
5. Bhattacharyya, D., Kumar, S. S., & Pandey, R. S. (2011). Valerian root extract improves anxiety-like behaviors and stress responses in animal models. Journal of Ayurveda and Integrative Medicine, 2(2), 77–83.
6. Andreatini, R., Sartori, V. A., & Seabra, M. L. V. (2002). Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled trial. Phytotherapy Research, 16(7), 650–654.
7. Naziroğlu, M., & Karaoğlu, A. (2008). Protective effects of valerian root extracts on oxidative stress in neurons. Neurochemical Research, 33(7), 1231–1240.