Valerian Root & Passionflower

What is it?

Valerian root (Valeriana officinalis) and passionflower (Passiflora incarnata) are herbal remedies known for their calming and sedative properties. When combined, they are often used to promote relaxation, improve sleep quality, and reduce anxiety.

How does it work for medicinal purposes?

Valerian root and passionflower work synergistically to enhance their calming effects. Valerian root increases levels of gamma-aminobutyric acid (GABA) in the brain, which helps to calm the nervous system. Passionflower also boosts GABA levels and inhibits the breakdown of this neurotransmitter, further promoting relaxation and reducing anxiety.

What are the active ingredients that are important for its medicinal properties?

The primary active ingredients in this combination include:

• Valerenic Acid (from valerian root): Modulates GABA receptors to produce a calming effect.
• Iridoids (from valerian root): Contribute to the sedative and antispasmodic properties.
• Flavonoids (from passionflower): Such as apigenin and vitexin, which enhance GABA activity and reduce anxiety.
• Harmala Alkaloids (from passionflower): Act on the central nervous system to produce calming effects.

What forms does it come in?

• Capsules
• Tablets
• Tinctures
• Liquid extracts
• Teas

What if I have an imbalance or deficiency?

Valerian root and passionflower are used to address symptoms of anxiety, insomnia, and nervous tension. They are not correcting a specific deficiency but help to balance neurotransmitter levels and promote relaxation.

When was it first used for medicinal purposes?

Valerian root has been used since ancient Greek and Roman times as a remedy for insomnia and anxiety. Passionflower was first used by Native Americans and was later adopted by European settlers in the 16th century for its calming effects.

What does Valerian Root & Passionflower help with?

Valerian root and passionflower are two calming herbs. Valerian has been used in Europe since ancient Greece and Rome. Passionflower comes from North and South America, and European herbalists took it up in the 1500s.

• Trouble falling asleep
  Good evidence — human trials of valerian, plus studies of valerian-passionflower products. This is the most studied use for both herbs. In trials, people fell asleep faster and woke less during the night. Studies of combination products found better overall sleep quality than either herb alone.
  Evidence grade B · Traditional tier T2
• Anxiety and nervous tension
  Good evidence — clinical trials of passionflower, including one against a prescription drug. In one study, passionflower worked about as well as a low-dose prescription anti-anxiety drug for generalized anxiety. Valerian added a mild calming, slightly sedative quality. Most people in these studies did not report feeling foggy.
  Evidence grade B · Traditional tier T2
• Nerves before surgery or dental work
  Good evidence — trials of passionflower in surgical and dental settings. Passionflower has been tested as a calming agent before procedures. Patients reported less anxiety beforehand. Their alertness and coordination were not impaired in these trials.
  Evidence grade B · Traditional tier T2
• Poor sleep during menopause
  Good evidence — several trials of valerian in menopausal women. Several trials looked at valerian in menopausal women with sleep problems. Women reported better sleep quality. Some studies also reported milder hot flashes, and lab work points to mild estrogen-like activity in valerian.
  Evidence grade B · Traditional tier T2
• Light, broken sleep and waking at night
  Early evidence — smaller human studies of deep sleep and fragmented sleep. Valerian has been studied for deep sleep and restless, broken sleep. People often reported waking up more refreshed after a few weeks of use. Some did not notice falling asleep any faster.
  Evidence grade C · Traditional tier T2
• Restlessness linked to ADHD, in children and adults
  Early evidence — a small number of early trials of valerian and passionflower. Only a few studies have looked at these herbs for hyperactivity and restlessness. Some trials showed meaningful drops in hyperactivity scores and better sleep. Safety looked good, but this research is still early.
  Evidence grade C · Traditional tier T2
• Restless legs and tight muscles at night
  Long traditional use · not yet tested in trials — scattered user reports and a lab-level idea; no trial on file. Some people with restless legs say they feel less discomfort at night with valerian. The library holds no human trial for this use. A lab-level idea is that GABA signaling helps muscles relax.
  Evidence grade D · Traditional tier T2
• Everyday stress and feeling overwhelmed
  Long traditional use · not yet tested in trials — lab work on the GABA system and user reports only. In lab studies, both herbs acted on the brain's GABA system, which helps quiet nerve signals. The library holds no human trial of these herbs for general stress. Many users say they feel calmer within a few hours, which is not the same as trial evidence.
  Evidence grade insufficient · Traditional tier T2
• Low mood that comes with anxiety
  Long traditional use · not yet tested in trials — lab work on plant compounds; no human mood trial on file. Passionflower contains harman alkaloids. In lab work, these showed weak MAOI-like activity, and valerian acted on serotonin receptors. No human trial on file tested these herbs for low mood.
  Evidence grade insufficient · Traditional tier T2

What Valerian Root & Passionflower has not been shown to do

• The library holds no human trial supporting these herbs on their own for depression; the material is clear that this is not a standalone depression treatment.
• The estrogen-like activity of valerian comes from lab work only, and no trial on file shows it changes hormone levels in women.
• The ADHD research is early and small, so these herbs have not been shown to work in place of standard care.

How to read this:

A grade describes the evidence, not how well something will work for you. A means many human trials agree. B means at least one good human trial. C means small or early human studies. D means weak or mixed human evidence. Insufficient means no human study on file. This page sums up research. It is not medical advice, and it is not a promise of results.

Which conditions and symptoms does it help prevent?

Valerian root and passionflower combined are primarily used for symptomatic relief rather than prevention. However, regular use can help manage chronic conditions and prevent the worsening of symptoms related to anxiety, stress, and insomnia.

Which foods are rich in it?

Valerian root and passionflower are not found in foods. They are consumed as herbal supplements in the forms listed above.

What are possible side effects?

Valerian root and passionflower are generally well-tolerated, but possible side effects include:

• Common (10-30%)
• Drowsiness
• Dizziness
• Less Common (1-10%)
• Gastrointestinal issues (e.g., nausea, stomach cramps)
• Headache
• Rare (<1%)
• Allergic reactions (e.g., rash, itching)
• Vivid dreams or nightmares

What’s the recommended daily dose?

The recommended daily dose varies based on the form and specific product. Generally: Valerian Root: 300-600 mg of valerian root extract.

Passionflower: 200-400 mg of passionflower extract. It is important to follow the dosage instructions provided on the product label or by a healthcare provider.

How many days does it take to work?

Some benefits, such as improved relaxation and reduced anxiety, may be noticeable within an hour of taking the supplement. Long-term benefits for sleep and chronic anxiety may take several days to a few weeks of regular use to become apparent.

What time of day is best to take it?

It is best to take valerian root and passionflower in the evening or before bedtime to promote relaxation and improve sleep quality.

Is it best to take it with or without food?

Valerian root and passionflower can be taken with or without food. However, taking them with a light snack may help minimize any potential gastrointestinal discomfort.