Modern science is just catching up to what folk and traditional healers have known since Homeric times.
While lab-developed pharmaceuticals can help manage anxiety, you might also want to check your local botanical garden.
Native to parts of Europe and Asia, valerian root has a long-established history as a sedative, with records of its use dating back at least to ancient Greece and Rome.
Today, those seeking alternatives to standard antidepressants are reaching for the herbal supplement to try to treat conditions like social anxiety and insomnia — and sometimes even ailments like arthritis, digestive issues and headaches.
The valerian plant grows like a flowering bush and can reach heights up to 6 feet. Supplements are often made from the plant’s dried roots that have been crushed into capsules or loose powders or turned into teas.
While the effects of valerian root on the brain and nervous system are not entirely understood, some studies suggest that it impacts our gamma-aminobutyric acid (GABA) receptors, one of our natural nerve-regulating amino acids.
GABA can also help manage some premenstrual syndrome symptoms, according to the Jefferson Health clinic in Greater Philadelphia.
Researchers have highlighted valerian’s tranquilizing properties, which are milder than those of most prescription sleep medications, in limited studies.
Yet the US Food and Drug Administration hasn’t approved the supplement, and it’s unclear exactly how effective it might be at calming a highly dysregulated nervous system.
That could be due to the inconsistent dosing and quality of supplements that have been used in studies, researchers have said.
It’s also not known if valerian root is safe to take long-term, as most studies have ended after about six weeks of use.
But as rates of anxiety, stress, sleep imbalance and mental health disorders continue to climb, demand for remedies of all kinds (regardless of their clinical efficacy) will trend in the same direction, from CBD products to AI therapists.
Doctors recommend that anyone already on an antidepressant regimen talk with their medical provider before adding valerian root to their protocol because negative interactions may occur.
According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness nationwide, afflicting almost 20% of adults. That number climbs to over 30% for those between 13 and 18.
As of 2024, 12% of Americans had been diagnosed with chronic insomnia, according to the American Academy of Sleep Medicine.
At the same time, the valerian root powder market is expected to reach over $1 billion in value by 2034, reflecting the public’s growing interest in natural alternatives to synthetic drugs.
