What part of valerian do you use?

December 21, 2025 •

3 min read

Valerian root has been used medicinally since the times of early Greece and Rome, prized for its calming properties. So, what part of valerian do you use to access these therapeutic effects for sleep support and anxiety relief?

Quick Summary

The roots and rhizomes of the valerian plant are the primary parts used for medicinal purposes. They are processed into various forms, including capsules, teas, and tinctures, to promote relaxation.

Key Points

Core Usage: The roots and rhizomes are the only parts of the valerian plant used for medicinal purposes.
Primary Benefits: Valerian is primarily used as a sleep aid and for reducing symptoms of mild anxiety and nervousness.
Forms of Preparation: The dried roots and rhizomes are made into capsules, teas, tinctures, and liquid extracts.
Active Compounds: The calming effects are attributed to compounds like valerenic acid found in the underground parts of the plant.
Safety First: Valerian can cause drowsiness and interact with other medications; it is not recommended for pregnant or breastfeeding women or young children.

The Valerian Plant: An Overview

Valerian, scientifically known as Valeriana officinalis, is a perennial plant native to Europe and Asia that has become naturalized in North America. The plant is well-known for its distinctive, earthy odor, which intensifies significantly upon drying. While the plant produces delicate pink or white flowers and has feathery leaves, these parts are not the source of its sought-after medicinal qualities. For therapeutic applications, the entire underground structure is harvested, processed, and utilized.

Root, Rhizomes, and Stolons: The Medicinal Goldmine

When considering what part of valerian do you use, the answer is predominantly the underground organs, which include the roots, rhizomes, and stolons. The rhizome is the central underground stem from which smaller roots and horizontal stems (stolons) grow. This dense network is where the plant stores its potent, active compounds, which are believed to be responsible for its sedative and anxiolytic effects.

The Science Behind the Sedation

The exact mechanism by which valerian promotes relaxation is still under investigation, but researchers hypothesize that it works by increasing levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain. GABA helps to regulate nerve impulses in the brain and nervous system, leading to a calming effect. The key active compounds, such as valerenic acid and its derivatives, are concentrated in the root and rhizome. The content of these compounds can vary widely depending on factors like harvest time, drying methods, and storage.

Methods of Preparation

After harvesting, the roots and rhizomes are cleaned and dried to prepare them for consumption. There are several popular methods for consuming valerian.

Capsules and Tablets: The dried root is often ground into a fine powder and encapsulated or pressed into tablets for easy dosing. This method is convenient and ensures a standardized dosage.
Teas: One of the most traditional methods, valerian tea is prepared by steeping dried root in hot water. Due to the pungent flavor, it is often blended with other herbs like chamomile or lemon balm to improve palatability.
Tinctures and Extracts: These liquid preparations are made by soaking the dried root in an alcohol or water solution. Tinctures offer a concentrated form that is absorbed quickly by the body.

Choosing the Right Valerian Preparation: A Comparison


Preparation	Pros	Cons	Absorption Rate	Best For
Capsules	Standardized dose, easy to take, no unpleasant taste.	Can take longer to take effect than tinctures.	Slower (30-60 minutes).	Consistent, long-term use for sleep support.
Tea	Traditional method, can be relaxing part of a bedtime routine.	Strong, earthy odor and taste that many dislike.	Slower (30-60 minutes).	Mild sleeplessness or anxiety, when taste is not an issue.
Tinctures	Faster absorption, potent concentration, easy to adjust dose.	Alcohol base may be undesirable, strong taste.	Faster (15-30 minutes).	Acute anxiety or faster onset of sleep aid effects.

Important Safety Considerations

While generally considered safe for short-term use, it is crucial to consult a healthcare provider before starting any new herbal supplement. Valerian can interact with other sedatives, alcohol, and certain medications, potentially causing excessive drowsiness. People who are pregnant or breastfeeding, as well as children under three, should avoid valerian due to insufficient safety data. Common side effects are typically mild and can include headaches, dizziness, or stomach upset. It is important to note that dietary supplements like valerian are not regulated by the Food and Drug Administration (FDA) in the same way as medications, so product quality can vary significantly. For comprehensive information on herbal supplements, the National Center for Complementary and Integrative Health (NCCIH) is a reliable source: National Center for Complementary and Integrative Health (NCCIH).

Conclusion: The Root of Relaxation

In summary, the root and rhizome are the key parts of the valerian plant used for its medicinal properties. Rich in compounds that interact with brain chemistry, these underground organs are prepared in various forms, including capsules, teas, and tinctures, to aid with sleep and mild anxiety. The method of preparation can influence the onset and intensity of its effects, so selecting the right form depends on individual preferences and needs. Always prioritize safety by consulting a healthcare professional, especially when combining it with other medications or supplements. By understanding the specific part of the valerian plant that offers therapeutic benefits and how it can be prepared, users can make an informed choice in their wellness journey.

Frequently Asked Questions

No, the leaves and flowers of the valerian plant are not typically used for medicinal purposes. The active compounds are concentrated in the underground root and rhizome system.

Yes, the dried valerian root has a distinct and pungent, earthy odor that many people find unpleasant. This is a normal characteristic of the medicinal part of the plant.

To make valerian tea, you should steep 1-2 teaspoons of dried valerian root in a cup of boiling water for 10-15 minutes. Strain the mixture before drinking.

The effectiveness can vary depending on the product's concentration and an individual's biology. However, capsules often provide a more standardized dose, while teas offer a gentler, more traditional approach. Clinical studies most often focus on the capsule or tablet forms.

Yes, common side effects can include headache, dizziness, upset stomach, and vivid dreams. It can also cause next-day drowsiness, so avoid driving or operating heavy machinery after consumption.

Most research focuses on short-term use, typically up to 28 days. The safety of long-term use is not well-established, and some sources suggest gradual reduction after prolonged use to avoid potential withdrawal symptoms.

It is crucial to consult your doctor before combining valerian with other medications, especially sedatives, sleep aids, or alcohol, as it can cause additive sedative effects.