From the statistics we’re bombarded with, you’d be forgiven for thinking that the insomnia ‘epidemic’ and skyrocketing stress levels are modern-day phenomena.
But an extract of valerian flower has been used as far back as Greek and Roman times to tackle upsets of the nervous system that lead to sleeplessness, stress and anxiety. Extracted from the pungent-smelling root of the flowering valerian plant, where the active ingredient is most concentrated, the benefits of a daily dose are said by advocates to range from improving insomnia and fatigue to reducing anxiety.
What is valerian?
“Valerian is a plant used in traditional medicine and is most commonly used to promote sleep, relaxation and reduce anxiety,” confirms Kelly Mulhall, Nutritionist, Gut Health Expert & Founder of The Natural Balance. “It acts as an anti-inflammatory and antioxidant for very specific pathways in the brain. This helps to provide a neuroprotective effect, essentially helping to calm the mind, which in turn can promote sleep and relaxation. As with all herbal supplements, the effects are not always instant. However, valerian can be quite powerful for some people who may find themselves feeling quite calm within 20 minutes.”
How do valerian supplements work?
It's still not quite fully understood why this herb can be a potent relaxer but there is research to show that valerian root may contain low levels of gamma-aminobutyric acid, or GABA. It is known that GABA, one of the main neurotransmitters of the human body, works to calm the nervous system, improving relaxation and sleep and restoring a sense of calm.
Who should take valerian supplements?
“As with all supplementation, speak to a healthcare professional beforehand as there are a few contraindications when taking valerian and other medications together,” advises Mulhall.
When should you take valerian supplements?
She continues, “If you are trying it, before bedtime works best and look for supplements providing 300-600mg daily. Nervous flyers can also use before and during a flight”.
Are there any side effects of valerian supplements?
According to the nutritionist, “Valerian is only to be used short term, as long-term supplementation can cause liver toxicity, so I would recommend it just for periods of acute stress or sleeplessness.”
We tested valerian supplements to find the best. Here is what we thought.
DoSe by VH Sleep Tight Plus
For a hefty 400mg of valerian root extract teamed with a brilliant, balanced selection of herbs, fruit extracts and minerals, two capsules of the DoSe by VH Sleep Tight Plus an hour before bedtime is designed to induce better and deeper sleep. The supplements have blended calming valerian with magnesium to help quell fatigue, hops which are known to have a sedative effect, the adaptogenic herb ashwagandha for its muscle-easing properties and tart cherries, rich in our own naturally occurring sleep hormone, melatonin.
Meanwhile, the amino acid theanine, found primarily in green and black tea has been added as it is thought to stimulate the production of alpha waves, boosting a deep sense of relaxation. Recommended to be taken for two to four weeks to feel the full benefits, these capsules are ideal for lulling stressed minds into a restful sleep without making you feel drowsy in the morning.
Buy now £26.00, Victoria Health
Fushi Wellbeing Organic Valerian Capsules
As a company rooted in the principles of Ayurveda - the ancient Indian system of holistic medicine - Fushi utilises the freshest, purest herbs to retain their ‘life-force energy’ and ensure they are at their most potent. For the brand’s valerian-packed capsules, this means using only 100 per cent, freshly-ground valerian root as the sole ingredient.
Each serving of two capsules provides over 900mg of the sleep-supporting herb, which has been biodynamically grown before being hand-ground in small batches and encapsulated in its London workshop within three days, keeping the benefits at a maximum. Vegan and organic, this is a fantastic choice if you’re searching for a pure hit of the calming, muscle-easing herb.
Buy now £14.00, Naturisimo
Artah Sleep Tonic
Valerian can have a strong, pungent taste but this liquid is formulated to be diluted into water or herbal tea as well as taken neat, meaning the versatile 3ml dose slips down smoothly. Taken 30 minutes before bed to allow time to quickly and easily absorbed, the valerian extract in this nutritionist-formulated tonic is blended with passiflora and Californian poppy, two other botanicals with solid research that prove their capabilities when it comes to soothing mind and body.
They have each been chosen for their non-habit-forming properties too. The mental switch-off gained from just a few drops of this nightly tonic means that sleep should be more settled and less disrupted, allowing for a fresher, rested start to the following day.
Buy now £32.00, Amazon
Viridian Organic Valerian
A single daily capsule will provide 400mg of pure, dried valerian root, with the calming herbal extract being the sole ingredient in each serving. This makes it ideal not just for those seeking a little aid when they want to sleep better, but alternatively for people who need help to take a moment to relax if stress and anxiety become an issue during the day.
The valerian used is both a traceable ingredient and certified organic by the Soil Association, formulated into this supplement by expert nutritionists without using any artificial fillers, sweeteners or GMOs. It’s vegan too, with even the capsules made from plant cellulose.
Buy now £16.05, Victoria Health
Kalms Day Valerian Root Extract
Specifically formulated for use during the day, two of these tiny tablets can be taken three times daily with a little water after you’ve eaten. The aim is to help provide temporary relief during times when there are extra stresses and strains in everyday life, when symptoms such as mild anxiety and irritability can benefit from some assistance to be eased.
With each tablet containing a low dose of 26mg of dried valerian root extract – the equivalent of around 130mg of the natural root - it allows the active herb to be slowly released over time while you’re awake rather than in one big dose, ensuring you get the calming benefits without the more heavy-hitting, sleep-supporting effects of formulas created for night-time use.
Buy now £7.35, Boots
A.Vogel Dormeasan Sleep Valerian-Hops Oral Drops
The blend of freshly picked valerian and hop extracts gives this herbal tincture a slightly woody and bitter taste – think a milder version of liquorice. The liquid formula makes it versatile enough to use either day or night.
To combat mild anxiety during the daytime, add ten to 20 drops into a glass of water or fruit juice, once or twice a day. To help with short-term problems sleeping, mix 30 drops into a little water around half an hour before bedtime to calm the mind and help you drop off more easily. If it’s interrupted sleep that’s the issue, try ten drops during the day then reach for 30 drops if you do wake up during the night. Regardless of how you use it, there’s no groggy ‘morning after’ feeling the next day.
Buy now £11.99, Amazon
Vitabiotics Sleepnite Valerian
Coated in a weightless film to ensure they are super easy to swallow, each of these tablets is packed with the dried equivalent of 1050-1750mg of valerian root extract, making them a potent option either for times when sleep is disturbed or for periods when you’re feeling mildly stressed and anxious.
This highly concentrated amount of the active valerian herbal ingredient means only one or two tablets are needed to ease symptoms and shoppers have given them plenty of five-star reviews online. Remember though that, particularly at this strength, they are formulated only as a temporary remedy rather than a long-term solution.
Buy now £9.99, Holland & Barrett
Healthspan Valerian SleepAid
Registered with the UK’s government’s Medicines & Healthcare products Regulatory Agency as a Traditional Herbal Remedy ensuring its approved safety, SleepAid is a great option for anyone nervous about trying a herbal supplement. It is created for nightly sleep support in the form of two tablets, taken with a little water half an hour before bedtime, with each containing an effective 300mg of valerian root extract.
Rather than a fast fix, Healthspan recommends using it each night for six to eight weeks to feel the full effects, when benefits include easing restless and broken sleep patterns caused by stress and anxiety.
Buy now £16.99, Healthspan
Holland & Barrett Valerian Plus
Blended with passion flower herb extract for its calming benefits, this additional ingredient works as a perfect complement to the sleep-boosting properties of valerian root extract. Both are found in active amounts in these tablets from Holland & Barrett that are aimed at easing you into a better and more lasting slumber, taking one or two around 30 minutes before you hope to nod off.
If you’re feeling particularly anxious and concerned that this might hinder a good night’s sleep, an extra tablet can also be taken earlier in the evening without worrying about a groggy hangover the next morning.
Buy now £10.99, Holland & Barrett
Boots Sleepeaze Herbal Tablets
Take two tablets one hour before bed and let the synergistic blend of valerian root extract, extract of passion flower and extract of hop strobile work its sleep-encouraging magic. While the valerian can help speed up the time it takes you to fall asleep, the added hops are said to have a sedative effect, while the passion flower has a further calming benefit for frayed nerves and anxiety.
By supporting the body when it’s stressed, the trio of herbal and natural extracts in the Boots Sleepeaze Herbal Tablets can help ease it into sleep while also quieting a busy mind.
Buy now £5.50, Boots
Verdict
Packed with a carefully curated selection of natural extracts and nutrients, DoSe by VH Sleep Tight Plus is a wonderfully balanced and expertly blended mix of nature’s most celebrated and trusted sleep and relaxation ingredients.
The 400mg of valerian root extract might be potent enough on its own to help you drift off, but with smart additions like ashwagandha to relax muscles and sedative hops, this herbal blend approaches sleep disturbances from myriad body and mind angles, making it a must-try for sufferers.
