Valerian: the root explained factually

Hardly any herb is as unmistakable as this one: open a tin of dried valerian root and the earthy, pungent smell fills the room at once. Valerian (Valeriana officinalis) is a native perennial of which only the root is used - as a tea, tincture, dry extract, capsule or coated tablet, often combined with herbs such as hops or lemon balm. This guide takes a thorough look at the root: botany, active compounds, forms, quality - and honestly sets out what we may say and what we may not.

The key points at a glance

• Valerian is a perennial plant; it is the root that is used, not the herb.
• The root contains essential oils, valerenic acid and further plant compounds.
• Available as a tea, tincture, dry extract, capsule and coated tablet.
• Traditionally often combined with hops, lemon balm or passionflower.
• In the EU, no health claims are currently authorised for valerian.

Where valerian comes from and why the root matters

Valerian belongs to the honeysuckle family and is native to Europe and parts of Asia. The plant grows up to two metres tall and bears delicate pink-white flower umbels in summer - a pretty sight, but entirely secondary for its use. What counts is what lies beneath the soil: the rootstock with its roots. It is harvested in autumn, cleaned and gently dried. And it is only during this drying that the typical, intense valerian smell develops, which one either loves or avoids. Valerian is cultivated in Germany, Eastern Europe and the Netherlands, among other places.

In the European herbal tradition, valerian is a true classic: it was already used as a cultivated plant in antiquity and grown in herb gardens. The name "Valeriana" is thought to derive from the Latin "valere" (to be strong, to be healthy). A charming footnote from nature: the smell of the dried root attracts cats magically, much like catnip. All of this describes the traditional and botanical context - it is expressly not a health-related claim.

What the valerian root contains

The valerian root is a complex natural product with a whole bundle of plant compounds. Its characteristic constituents include:

• Essential oils: responsible for the typical smell.
• Valerenic acid and sesquiterpenes: plant-typical compounds that are often used to standardise extracts.
• Iridoids (valepotriates): sensitive compounds whose content varies depending on processing.
• Amino acids and further accompanying substances.

Because the natural composition fluctuates - soil, climate and harvest time all play a part - many manufacturers standardise their extracts to a marker substance, usually valerenic acid. What standardisation means and why it is what makes preparations comparable in the first place is explained in our guide Bioavailability made simple.

Which form fits? Tea, tincture, capsule or coated tablet

Valerian is available in several forms that differ markedly in handling, taste and ease of dosing:

A practical tip for preparing tea: since high temperatures can affect the sensitive compounds, the cut root is traditionally poured over with hot, not boiling water and left to steep, covered, for a few minutes. Which dosage form generally suits your everyday life is clarified in Capsule, tablet, powder or drops?

Rarely alone: the classic combination partners

In the herbal tradition, valerian rarely appears solo - it is readily used together with other plants. Its classic partners include:

• Hops: the dried cones are a frequent companion in combination preparations.
• Lemon balm: an aromatic kitchen and tea herb with a long tradition.
• Passionflower: a climbing plant whose above-ground parts are traditionally used.
• Lavender: well known from aroma and herbal lore - more on this in Valerian or lavender?

Such combinations are part of traditional herbal recipes and do not constitute any promise of effect. They do, however, explain why valerian has company in many finished preparations.

What research investigates

Valerian is among the longest and most intensively studied European medicinal plants - the pharmacognostic literature on the root is extensive. Research deals, among other things, with the exact composition of its constituents, with the question of how stable the sensitive valepotriates remain during drying and storage, and with methods of standardising extracts to marker substances such as valerenic acid so that products become comparable. The role of the essential oil is also the subject of phytochemical analyses.

Honestly speaking: as rich in tradition as valerian is, the legal situation is equally clear - in the EU, no health-related claims are currently authorised for it. We therefore deliberately describe it through what is established and verifiable: botany, active compounds, forms and quality. We make no claims about any effect on sleep, nervousness or well-being.

Recognising valerian quality

Good valerian quality shows in concrete, verifiable features - not in grand promises:

• Species designation: unambiguously Valeriana officinalis.
• Standardisation: a statement of the marker substance (e.g. valerenic acid) for the extract.
• Drug-to-extract ratio (DER): shows how much starting material went into a given quantity of extract - important for a fair product comparison.
• Origin & laboratory testing: traceable origin and analyses for purity and contaminants - see Lab-tested: what does it mean?

With tinctures, the alcohol content is also relevant, for instance for an alcohol-free lifestyle. With combination preparations, all further herbs should be clearly listed. A further look is worthwhile in Food supplements: reading the label correctly.

Preparing valerian tea yourself: a short guide

Anyone wishing to take the traditional route can prepare valerian tea with a few simple steps - and can get quite a lot right or wrong in the process. Here is how to play it safe:

1. Amount: Follow the packaging instructions; about one teaspoon of cut root per cup is usual.
2. Water temperature: Not bubbling boiling - hot, slightly cooled water protects the sensitive compounds.
3. Cover: Cover the cup or pot while steeping so that the volatile essential oils do not escape.
4. Steeping time: Leave to steep for a few minutes, then strain off the root pieces.

The taste is an acquired, earthy one - some soften it with a combination partner such as lemon balm or a dash of honey. Anyone who avoids tea altogether reaches for the taste-neutral capsule. For the question of whether such use is better suited as a course or on an ongoing basis, A course or ongoing use? is worth reading.

Valerian in everyday life

In practice, valerian is mostly used in the evening, as part of a mindful evening routine. Anyone interested in this topic will find general, factual information in Sleeping better naturally. The comparison Melatonin vs. valerian sets two well-known approaches side by side, and if you are considering whether course-based or ongoing use makes more sense, A course or ongoing use? will help further. These articles describe forms and background - they are expressly not promises of effect.

Honestly assessed: what is established and what is not

Established is the botanical and traditional side: valerian is a native perennial, the root is used, it contains characteristic plant compounds, and it has a centuries-long history of use in Europe. Not assertable is any specific health effect - there are no authorised claims for this in the EU. Anyone wishing to use valerian should see it as part of a mindful everyday routine. With persistent sleep problems, please have the cause clarified by a doctor, likewise when taking medication at the same time or during pregnancy and breastfeeding.

Matching products from Scheunengut

In our category Valerian you will find products made from the classic root. In the section Mind - Sleep & inner calm you will find further traditional herbs, and the typical combination partners can be found under Passionflower and Lemon balm. Look for a clear species designation, standardisation and lab-tested quality in order to consciously choose the product that suits you.

Frequently asked questions (FAQ)

Which part of the valerian plant is used?

Only the root, or rootstock. The above-ground plant with its pink-white flowers plays no role in its use. The roots are harvested in autumn, cleaned and gently dried - and it is only then that the typical, intense valerian smell arises.

Why does valerian smell so strong?

The characteristic, earthy-pungent smell comes from the essential oils of the root, which develop above all during drying. The smell is entirely natural and a hallmark of genuine valerian root. Anyone wishing to avoid it reaches for taste-neutral dry-extract capsules.

What does a standardised valerian extract mean?

Because the natural composition of the root fluctuates, manufacturers set extracts to a fixed content of a marker substance - usually valerenic acid. This makes different products comparable. Together with the drug-to-extract ratio (DER), you can thus better gauge how concentrated a preparation is.

What is valerian traditionally combined with?

Classic herbal partners are hops, lemon balm, passionflower and lavender. These combinations are found in many finished preparations and stem from traditional herbal recipes. They are part of the tradition and do not constitute any promise of effect.