Valerian
Valerian is a flowering plant native to Europe and Asia and now widely grown in North America. It sends up stems about 60 cm (2 feet) high, with clusters of tiny white flowers. While it can be attractive to look at, valerian features a pungent, musky odour that some find offensive. It is primarily grown for its root, which has a long history of medicinal use in many cultures, primarily to treat anxiety and sleep disorders. Valerian root has been used since ancient times—both Hippocrates and Galen mentioned it in their writings. It’s not surprising that it’s still popular today: With stress affecting most of us, and with more than $21 billion spent annually on anti-anxiety benzodiazepine drugs, valerian is a natural alternative worthy of review.
Health Benefits
Valerian is primarily used as a relaxant and for managing anxiety. If you have problems sleeping because your mind is racing, valerian may be your saviour. Research shows it improves both quality and duration of sleep. However, it won’t help much for the one-off disturbances you might endure when suffering from jet lag. Valerian works best if you have a more chronic sleep issue and you use it for 6 to 8 weeks to develop a good sleep schedule. The best time to dose up is about 2 hours before bedtime; this should help you fall asleep about 15 to 20 minutes faster.
If you have decided or been advised to stop taking a benzodiazepine drug (such as temazepam), valerian may help. In some studies, tapering benzodiazepine over 2 weeks and using valerian extract improved sleep quality. There is also new research suggesting that valerian can improve sleep in children with intellectual challenges who naturally have a higher incidence of sleep-related issues.
Best of all, valerian is much safer than pharmaceutical drugs. The German Commission E (a regulatory body for natural remedies) has approved the use of valerian as a mild sedative, and both the American Pharmaceutical Association and the Natural Health Products Directorate in Canada have given valerian a high rating for safety and efficacy.
DIFFICULTY
Easy
HARDINESS
Perennial in zones 4 and above
TIME TO PLANT
Spring or early fall
TIME TO HARVEST
Fall or early spring
LOCATION
Full sun
SOIL TYPE
Rich, well-drained
Growing
Valerian (sometimes called garden heliotrope) is an attractive perennial. Unfortunately, while its flowers emit the sweet fragrance of vanilla, the plant itself stinks to high heaven! The smell is adored by cats, and if you have a feline friend you will find it rolling and lying in your valerian. The blossoms of valerian are borne on tall stems and make an excellent cut flower (but note that cats love the smell of valerian and may knock over your vase). The plant itself is large and should be located to the rear of garden beds.
Common Varieties: There are many species of Valeriana, but only V. officinalis is used for medicinal purposes.
PLANT
Valerian can be propagated by seed or division. Divide the plant in spring or fall by lifting it out with a garden fork and removing sections using a sharp spade. Plant the divisions in fertile, well-drained soil in full sun.
You can also sow valerian seeds directly in the garden in spring: Press the seed into the soil but do not cover, as seeds require light to germinate. Plant 3 to 6 seeds per location, spacing locations 30 to 60 cm (1 to 2 feet) apart. Germination occurs within 7 to 14 days.
Valerian doesn’t just attract cats; earthworms love it, too! This is primarily because of the phosphorous produced by its roots. That’s good news, because earthworms are great for the garden.
GROW
Valerian needs very little maintenance beyond ensuring fertile, weed-free soil. The plant does enjoy nitrogen and will benefit if you amend the surrounding soil using coffee grounds or occasionally applying a high-nitrogen fertilizer like 30-12-12.
If you’re growing valerian to harvest the roots for medicine, I recommend cutting the flower stalks as soon as they appear to improve the health and size of the roots. If you’re growing it as an ornamental, just enjoy the white, fragrant flowers on spiky stalks.
Valerian is largely disease- and insect-resistant, though it may suffer from powdery mildew. This can be reduced if you increase air circulation in your garden by removing some existing plants.
Water deeply and infrequently, backing off during lengthy periods of rain and increasing during droughts.
HARVEST
Using a spade or garden fork, dig up roots in spring or fall when soil is moist. (Moist soil makes it easier to remove plants.) Remove the foliage and wash the roots.
STORE
Use valerian root fresh or dried. To dry, hang individual roots in a warm, dry place out of direct light, or arrange in a single layer on a baking sheet and bake in a preheated 120°C (250°F) oven until the roots are brittle. Store in an airtight container out of direct light. The dried root will keep indefinitely.
Chopped and dried valerian root.
Put It to Work
Sleepless? Let valerian root help!
While we tend to treat sleep as a luxury, plenty of research has revealed the negative health effects when we don’t get enough of it. It’s not necessarily the number of hours you sleep, but the quality of that sleep that counts. The real trick is to avoid waking up while you’re in the deep stages of the sleep cycle, or the next day you won’t feel rested. Controlled studies have shown valerian can help you enjoy deeper sleep, so you’ll wake more refreshed.
The best way to use valerian is in tincture form. It is easy to prepare and convenient to have next to your bed.
Roughly chop ½ cup (4 ounces) of dried valerian root. Using a clean coffee or spice grinder, grind the root to a powder. Place in a large resealable glass jar (like a Mason jar). Pour vodka (at least 80 proof) into the jar until it covers the root by 6 mm (¼ inch). Place wax paper over the mouth of the jar and then screw the lid on tightly to seal it. Set aside for 12 hours. If the root powder has absorbed the alcohol, add enough vodka to re-establish the 6 mm (¼ inch) coverage. Set aside in a cool, dark place for at least 1 month, shaking the jar once daily.
After a month, cover the mouth of the jar with a coffee filter or cheesecloth and strain the liquid into a bowl. As much as you can, squeeze out all the liquid from the root powder without breaking the filter (discard solids). Transfer the tincture to sterile glass containers, ideally equipped with droppers.
Take several drops in warm water 3 times daily or before bed, and again at night if you wake up. The tincture will keep for up to 3 years in a cool, dark place.
Anxious? Valerian is the new Valium!
Getting through a busy day can be anxiety-provoking for many people. Most of the anti-anxiety drugs on the market are too strong for mild symptoms, and they may also be addictive. Here is how to make your own natural, milder, non-addictive treatment that you can keep in your purse or pocket.
3 ounces dried valerian root
3 cups boiling water
1 cup gum Arabic, crushed
2 cups icing sugar
In a clean coffee or spice grinder, grind the dried valerian root to a powder. In a heatproof bowl, combine the valerian root powder with 2 cups of boiling water. Stir well and steep for 30 minutes.
In a saucepan over low heat, combine 1 cup of boiling water with the crushed gum Arabic; mix until it has a goopy consistency.
Strain the valerian solution through a fine-mesh strainer lined with cheesecloth into the gum Arabic. Stir in the icing sugar. Simmer over low heat, stirring frequently, for about 30 minutes. The preparation is done when it pulls away from the side of the pan and forms a thick ball in the centre.
Pour the mixture evenly onto a baking sheet lined with wax paper (optional). Let it set for about 15 minutes. When fully hardened, break it into bite-size pieces. Dust with icing sugar to prevent the pieces from sticking together (it will also help absorb any residual moisture). Store the lozenges in an airtight container.
Suck on one lozenge every 3 to 4 hours as needed for anxiety.
Fast Forward
Fast forward to the health food store to purchase St. Francis valerian tincture or equivalent. Follow the instructions on the label.
Cautions
Valerian may cause a slight “hangover” with symptoms of dizziness, foggy head, or headache. At regular doses it isn’t considered a sedative and has little effect on reaction time, concentration, or coordination. Some studies report valerian may slow the processing of complex thoughts for a few hours after use.
Do not mix with alcohol, alprazolam (Xanax), benzodiazapines, or central nervous system suppressant medication.
Do not take if you are pregnant or nursing.