Valeriana officinalis (Valerian)
Valeriana officinalis (Valerian)
Contents
Introduction & History
Valerian is the herb that puts you to sleep — and it has been doing so since ancient Greece, where Hippocrates described its use as a sedative. This tall, stately perennial produces clusters of sweetly fragrant pink-white flowers above ferny foliage, while its roots contain the valerenic acid that has made it one of the world's most popular natural sleep aids for over 2,000 years.
History & Origin
Native to Europe and western Asia. Used medicinally since ancient Greece — Hippocrates, Dioscorides, and Galen all recommended it. The name possibly derives from Latin 'valere' (to be strong/well). In medieval Europe, it was used as a sedative, antispasmodic, and against plague. It was listed in the US Pharmacopeia from 1820 to 1942. Remains one of the most widely sold herbal supplements worldwide.
Botanical Description
Tall, upright herbaceous perennial growing 90–150 cm. Leaves are pinnately divided with 7–10 pairs of toothed leaflets — ferny and elegant. Dense, flat-topped clusters (corymbs) of tiny, sweetly fragrant, pale pink to white flowers appear in midsummer. The root system is a dense mat of fibrous roots and short rhizomes with a distinctive, pungent odour (often compared to dirty socks) when dried. Cats are attracted to the root scent.
Stem: Semi-woody to woody at base • Height: 120 cm at maturity • Spread: 60 cm • Foliage: green • Flowers: white-pink (summer)
Planting & Cultivation
Sow seed in spring on the soil surface (needs light, 14–28 days germination). Or plant nursery divisions in spring or autumn, spacing 45–60 cm apart. Full sun to partial shade, moist fertile soil. Position where the tall stems won't shade shorter herbs. The plant is substantial — give it room. Can also be direct-sown in autumn for spring germination.
| Sun exposure | Full Sun Partial Shade |
| Soil pH | 5.5-7.0 |
| Spacing | 60 cm |
| Seed depth | 3–6 mm (surface-sow if light-dependent germinator) |
| Water needs | Moderate |
| Soil type | Well-drained, humus-rich loam; add perlite or grit for drainage |
Cultivation Details
Moist, fertile soil in sun to partial shade. Water regularly — valerian is moisture-loving. Feed with compost annually. The tall stems may need staking in exposed positions. Cut back flower stems after blooming to prevent self-seeding (it can become weedy). Divide every 3 years to maintain vigour and harvest roots.
Climate & Hardiness
Very hardy — to −30°C (USDA zones 3–9). Native to cool, moist European climates. Handles cold winters and moderate summers. Less happy in hot, dry conditions — provide afternoon shade in zones 8+. The cool, moist climates of northern Europe and the Pacific Northwest are ideal.
USDA zones: 4-8
Minimum temperature: -25°C
Seasonal Care
Spring: vigorous new growth. Summer: tall flower stems; sweetly scented blooms attract pollinators. Autumn: harvest roots from 2+ year plants; cut back. Winter: fully dormant.
Propagation
By division in spring or autumn — the easiest method and the one that provides root harvest simultaneously. By seed (slow germination, 14–28 days, needs light). Self-sows if flowers are left. Root runners produce new plants at the clump edges. Very easy to propagate by any vegetative method.
| Method | Success rate | Time | Notes |
|---|---|---|---|
| Stem cuttings | 70–90% | 2—4 weeks | Softwood in spring, semi-ripe in summer; 8–12 cm |
| Division | 95%+ | Immediate | Split established clumps in spring or autumn |
| Seed | 50–80% | 14–28 days | Some require cold stratification; germination variable |
| Layering | 80–90% | 6–12 weeks | Pin low branch to soil; sever when rooted |
🌍 Distribution Map
Native origin: Europe, Asia
Diseases & Pests
Generally healthy. Aphids on young growth. Powdery mildew in dry conditions. Cats may dig up plants to access the roots — the valerenic acid attracts felines similarly (but less intensely) to catnip. Protect young plants if cats are a problem. No serious disease issues.
Culinary Uses
Not a culinary herb — the root's flavour and smell are unpleasant (musty, earthy, 'sweaty feet'). Used exclusively in medicinal preparations. The flowers, however, were historically used to flavour soups and stews in some European traditions, and they have a sweet, pleasant scent.
Medicinal & Aromatherapy
One of the most evidence-based herbal sleep aids. Contains valerenic acid, isovaleric acid, and iridoids that interact with GABA receptors, promoting relaxation and sleep. Multiple clinical studies support its use for mild insomnia and anxiety. Available as capsules, tinctures, and tea. Takes 2–4 weeks of regular use to reach full effect. Safe for adults; consult a healthcare provider before combining with other sedatives.
Container & Companion Growing
Container Growing
Challenging due to the plant's size (150 cm) and moisture needs. Possible in large containers (40+ litres) with rich, moisture-retentive compost. Water frequently. Better suited to garden planting where its moisture and size requirements are more easily met.
• Minimum pot size: 25–35 cm Ø, 10 L+
• Depth depends on root type
• Use free-draining potting compost with 20–30% perlite or grit
• Ensure drainage holes; stand on pot feet to prevent waterlogging
• Feed with dilute liquid fertiliser (half-strength) every 2–3 weeks in growing season
Companion Planting
Good companion in cottage garden borders — the tall, airy flower heads pair with delphiniums, phlox, and ornamental grasses. The flowers attract hoverflies, butterflies, and bees. In the medicinal herb garden, combine with chamomile, lemon balm, and other calming herbs. Position at the back of borders due to height.
| ✓ Good companions | Most vegetables, Fruit trees |
| ✗ Avoid planting with | Other vigorous herbs |
Common Mistakes to Avoid
Harvesting roots too young (wait 2+ years). Drying roots at too high a temperature (destroys valerenic acid). Not being prepared for the pungent root odour during drying. Expecting instant sleep effects (it takes 2–4 weeks of regular use). Planting too close to other herbs (it's a tall, spreading plant). Not protecting young plants from cats.
Harvesting & Preservation
Harvest roots in autumn from plants 2+ years old — dig up the entire root ball, wash thoroughly, and chop into 1 cm pieces. Dry at low temperature (below 40°C to preserve valerenic acid) in a well-ventilated spot. The drying roots have an intensely pungent smell (cats love it). Store dried root in sealed jars. For tincture, macerate fresh root in vodka for 4–6 weeks.
• Time of day: Early morning, after dew has evaporated but before intense midday heat volatilises essential oils
• Growth stage: Just before flowering, when essential oil concentration peaks. Once flowers open, the plant redirects energy from leaf production
• Season: Autumn (2Nd Year)
• Part harvested: Roots
• Harvest rule: Never remove more than ⅓ of the plant at once; this ensures continued vigorous regrowth
• Technique: Cut stems cleanly above a leaf node with sharp scissors or secateurs. Tearing damages tissue and invites disease
| Method | Process | Shelf life | Best for |
|---|---|---|---|
| Air drying | Tie bundles, hang upside down in warm, dark, airy space | 6–12 months | Most herbs |
| Oven / dehydrator | Spread on trays, 35–45°C until crisp | 6–12 months | Fleshy-leaved herbs |
| Freezing (whole) | Blanch 5s, ice bath, pat dry, freeze flat on tray | 6 months | Basil, chives, parsley |
| Freezing (oil cubes) | Chop fine, pack into ice cube tray, cover with olive oil | 6 months | Any culinary herb |
| Herb salt | Layer herb and coarse salt 1:4, dry and grind | 12+ months | Rosemary, thyme, sage |
| Infused vinegar | Pack jar, cover with warm vinegar, steep 2–4 weeks | 6 months | Tarragon, dill, basil |
| Infused oil | Fill jar with dried herb, cover with oil, steep 4–6 weeks | 3–6 months | Rosemary, thyme, chilli |
Frequently Asked Questions
Does valerian really help sleep?
Yes — multiple clinical studies support its use for mild insomnia. It works by interacting with GABA receptors in the brain, promoting relaxation. It's gentler than pharmaceutical sleep aids and non-addictive. Takes 2–4 weeks of regular use for full effect.
Why does the root smell so bad?
The pungent odour comes from isovaleric acid — the same compound found in sweaty feet and aged cheese. It's most apparent in dried root. Fresh root smells milder. Cats find the smell attractive (similar mechanism to catnip). The smell is unpleasant but the medicinal value is genuine.
Do cats really react to valerian?
Yes — about 50% of cats respond to valerian root similarly to catnip, rolling on it, rubbing against it, and becoming playful. The attractant is different from catnip's nepetalactone but the behavioural response is similar. Keep dried root away from cats unless you want them digging up your garden.
Seasonal Care Calendar
🌱 Spring (Mar–May)
Water: Regular
Feeding: Regular feeding
☀️ Summer (Jun–Aug)
Water: Regular
Feeding: Light feeding
🍂 Autumn (Sep–Nov)
Water: Moderate
Feeding: No feeding
❄️ Winter (Dec–Feb)
Water: Light
Feeding: No feeding
The world's most popular herbal sleep aid — 2,000+ years of documented use. Tall perennial (90–150 cm) with sweetly scented pink-white flowers. Hardy to −30°C (zones 3–9). Harvest pungent roots at 2+ years for sedative preparations. Evidence-based for mild insomnia. Cats love the root smell.
Quick Reference: Valeriana officinalis
Key Principles: Right location, well-drained soil, regular harvesting to promote growth, and appropriate winter protection for tender species.