Valerian Root for Smoking Cessation
A comprehensive evidence-based review of Valerian Root for managing sleep disturbances and anxiety during the smoking cessation process.
Quick Navigation
Valerian Root Overview
Valerian root (Valeriana officinalis) is a perennial flowering plant native to Europe and parts of Asia. For centuries, it has been used as a natural remedy for insomnia, anxiety, and nervous restlessness. The medicinal part of the plant is the root, which contains various compounds believed to have sedative and anxiolytic (anti-anxiety) effects.
In the context of smoking cessation, valerian root has gained attention for its potential to help manage two common withdrawal symptoms that often lead to relapse: sleep disturbances and anxiety. While not directly addressing nicotine cravings, its calming properties may help create a more comfortable withdrawal experience, particularly during the critical first weeks of quitting.
This review examines the scientific evidence behind valerian root's potential benefits for those quitting smoking, proper dosing guidelines, safety considerations, and how it compares to other approaches for managing withdrawal-related sleep and anxiety issues.
Pros
- May improve sleep quality disrupted by nicotine withdrawal
- Potential to reduce anxiety and nervousness during cessation
- Generally well-tolerated with minimal side effects
- Non-habit forming alternative to sleep medications
- Long history of traditional use for relaxation
- Available in multiple forms (capsules, tea, tincture)
Cons
- Limited specific research on smoking cessation applications
- May cause drowsiness, not suitable for daytime use
- Some users report vivid dreams or nightmares
- Characteristic unpleasant odor may be off-putting
- Can interact with certain medications and alcohol
- Not recommended for long-term use without supervision
What is Valerian Root?
Valerian root (Valeriana officinalis) is a perennial flowering plant that has been used medicinally since ancient Greek and Roman times. The plant grows up to 5 feet tall with pink or white flowers, but it's the root and rhizome that contain the active compounds used for therapeutic purposes.
The root contains several biologically active compounds, including:
- Valerenic acid and derivatives: Believed to be primarily responsible for valerian's sedative effects
- Valepotriates: Compounds with potential anxiolytic (anti-anxiety) properties
- Sesquiterpenes: Contribute to valerian's characteristic strong odor
- GABA (gamma-aminobutyric acid): An inhibitory neurotransmitter that may contribute to calming effects
- Flavonoids and antioxidants: Compounds with various health benefits
Historically, valerian root has been used to treat:
- Insomnia and sleep disorders
- Anxiety and nervous tension
- Restlessness and irritability
- Headaches, particularly tension headaches
- Digestive issues related to nervousness
In modern herbal medicine, valerian root is primarily used as a mild sedative and sleep aid. It's available in various forms, including capsules, tablets, tinctures, teas, and extracts. The root has a distinctive strong odor that many find unpleasant, which is why encapsulated forms are often preferred.
Before considering valerian root for smoking cessation:
- Consult with a healthcare provider, especially if you have existing health conditions or take medications
- Understand that it primarily addresses sleep and anxiety symptoms, not nicotine cravings
- Be aware that its sedative effects make it unsuitable for daytime use if you need to drive or operate machinery
- Look for standardized extracts from reputable manufacturers
How Valerian Root Works
Valerian root may support smoking cessation through several mechanisms related to its calming and sleep-promoting properties. While not directly addressing nicotine dependence, it may help manage withdrawal symptoms that often trigger relapse:
GABA Enhancement
Valerian appears to interact with the GABA (gamma-aminobutyric acid) system in the brain:
- Valerenic acid may inhibit the breakdown of GABA, leading to higher levels in the brain
- GABA is the main inhibitory neurotransmitter in the central nervous system, producing a calming effect
- This mechanism is similar to (though weaker than) benzodiazepine medications but without the same risk of dependence
During nicotine withdrawal, many people experience heightened anxiety and tension. By enhancing GABA activity, valerian may help counteract this excitatory state.
Adenosine Receptor Binding
Research suggests valerian compounds may bind to adenosine receptors:
- Adenosine is involved in promoting sleep and suppressing arousal
- By binding to these receptors, valerian may help regulate sleep-wake cycles
- This may be particularly beneficial for addressing the insomnia that commonly occurs during smoking cessation
Sleep disturbances are among the most common and troublesome withdrawal symptoms, often lasting for weeks. Valerian's effects on adenosine receptors may help normalize sleep patterns during this critical period.
Serotonin Modulation
Some research indicates valerian may affect serotonin signaling:
- Valerian extracts may bind to serotonin (5-HT5a) receptors
- Serotonin is involved in mood regulation, anxiety, and sleep cycles
- This interaction may contribute to valerian's anxiolytic and mood-stabilizing effects
Mood disturbances, including irritability and depression, are common during nicotine withdrawal. Valerian's effects on serotonin pathways may help stabilize mood during the cessation process.
Muscle Relaxation
Valerian has mild muscle relaxant properties:
- May help reduce physical tension that accompanies anxiety
- Can alleviate muscle aches and restlessness during withdrawal
- Contributes to overall relaxation, making it easier to fall asleep
Physical tension and restlessness are common during nicotine withdrawal. Valerian's muscle-relaxing effects may help reduce these uncomfortable physical symptoms.
While these mechanisms suggest potential benefits for managing withdrawal symptoms during smoking cessation, it's important to note that valerian root is not as thoroughly studied for this specific purpose as established cessation aids. Its effects are likely most beneficial for addressing the secondary symptoms of withdrawal—particularly sleep disturbances and anxiety—rather than directly reducing nicotine cravings.
Effectiveness for Smoking Cessation
When evaluating valerian root for smoking cessation, it's essential to consider both the direct evidence for its effectiveness in this specific application and how it compares to other methods for managing withdrawal symptoms.
Research Evidence
The research on valerian root specifically for smoking cessation is limited:
- Limited direct studies: Few clinical trials have specifically examined valerian for smoking cessation
- Indirect evidence: Most support comes from studies on valerian's effects on sleep and anxiety—symptoms relevant to smoking cessation
- Sleep improvement: Several clinical trials have shown valerian can improve sleep quality and reduce the time to fall asleep
- Anxiety reduction: Some studies suggest valerian may have modest anxiolytic effects comparable to low doses of benzodiazepines
Key Study Highlights
- A 2020 systematic review found that valerian significantly improved sleep quality compared to placebo in multiple studies
- A 2017 clinical trial showed valerian extract reduced anxiety symptoms in patients with generalized anxiety disorder
- A 2015 study demonstrated valerian improved sleep without the morning drowsiness associated with conventional sleep medications
Relevance to Smoking Cessation
While not directly studied for smoking cessation, valerian's effects address key withdrawal symptoms:
- Sleep disturbances: 70-80% of smokers report sleep problems during withdrawal, which can persist for weeks
- Anxiety: Heightened anxiety affects up to 60% of individuals during the first week of quitting
- Irritability and tension: Common withdrawal symptoms that may be reduced by valerian's calming effects
- Relapse triggers: Poor sleep and anxiety are significant predictors of smoking relapse
Comparison to Other Methods
| Method | Effectiveness for Sleep | Effectiveness for Anxiety | Side Effects |
|---|---|---|---|
| Valerian Root | Moderate | Mild to Moderate | Minimal, non-habit forming |
| Prescription Sleep Aids | High | Variable | Significant, potential for dependence |
| Benzodiazepines | High | High | Significant, high potential for dependence |
| Melatonin | Moderate (for sleep onset) | Minimal | Minimal |
Best Use Cases
Based on current evidence, valerian root may be most effective when:
- Used specifically to address sleep disturbances during smoking cessation
- Employed as a milder alternative to prescription sleep medications
- Combined with daytime anxiety management techniques
- Used as part of a comprehensive cessation plan that includes evidence-based methods
- Preferred by individuals seeking natural approaches with minimal side effects
Important Consideration
While valerian shows promise for managing sleep and anxiety during smoking cessation, it does not directly address nicotine dependence. For most smokers, combining valerian with evidence-based approaches like nicotine replacement therapy or prescription medications will likely yield better results than using valerian alone.
Side Effects & Safety
Valerian root is generally well-tolerated by most people when used appropriately. However, like any supplement, it can cause side effects in some individuals and may interact with certain medications.
Common Side Effects
Most people tolerate valerian well, but some may experience:
- Morning drowsiness: Particularly at higher doses or when taken too close to waking time
- Headache: Typically mild and transient
- Digestive symptoms: Mild stomach upset, nausea, or diarrhea
- Vivid dreams: Some users report unusual or vivid dreams
- Excitability: Paradoxically, some individuals experience increased restlessness
These side effects are generally mild and often resolve as the body adjusts to the supplement. Starting with a lower dose can help minimize side effects.
Medication Interactions
Valerian may interact with certain medications:
- Sedatives and sleep medications: May enhance sedative effects, potentially causing excessive drowsiness
- Alcohol: Can increase drowsiness and impairment when combined
- Antidepressants: Possible interactions with certain types, particularly those affecting GABA
- Anticonvulsants: Theoretical interaction due to effects on GABA
- Anesthesia: May prolong the effects of anesthesia
Important Safety Warning
Always consult with a healthcare provider before using valerian root, especially if you:
- Take prescription medications
- Have liver disease (some research suggests valerian is metabolized in the liver)
- Are pregnant or breastfeeding (safety not established)
- Have a scheduled surgery (discontinue at least two weeks before)
- Drive or operate heavy machinery (due to potential drowsiness)
- Have a history of substance abuse
Long-term Safety
Research on the long-term safety of valerian root is limited:
- Most clinical studies have used valerian for periods of 4-8 weeks
- Long-term effects beyond this timeframe are not well-established
- Some experts recommend cycling valerian use (e.g., 3 weeks on, 1 week off)
- No evidence of dependence or withdrawal effects when discontinued
- Rare reports of liver toxicity, but causality not established
Safety Comparison
| Method | Safety Profile | Common Side Effects | Dependence Risk |
|---|---|---|---|
| Valerian Root | Generally good | Morning drowsiness, headache | Very low |
| Benzodiazepines | Moderate | Drowsiness, cognitive impairment | High |
| Z-drugs (Ambien, etc.) | Moderate | Amnesia, sleep behaviors | Moderate to high |
| Alcohol | Poor | Disrupted sleep architecture | High |
Quality Considerations
When selecting a valerian root supplement:
- Look for standardized extracts (typically standardized to valerenic acid content)
- Choose products from reputable manufacturers with third-party testing
- Check for unnecessary fillers, additives, or allergens
- Verify the species is specifically Valeriana officinalis
- Consider enteric-coated capsules to minimize the strong odor
Pros & Cons of Valerian Root
Pros
- May improve sleep quality disrupted by nicotine withdrawal
- Potential to reduce anxiety and nervousness during cessation
- Generally well-tolerated with minimal side effects
- Non-habit forming alternative to sleep medications
- Long history of traditional use for relaxation
- Available in multiple forms (capsules, tea, tincture)
Cons
- Limited specific research on smoking cessation applications
- May cause drowsiness, not suitable for daytime use
- Some users report vivid dreams or nightmares
- Characteristic unpleasant odor may be off-putting
- Can interact with certain medications and alcohol
- Not recommended for long-term use without supervision
Valerian root offers several advantages as a complementary approach to smoking cessation, particularly its ability to help manage sleep disturbances and anxiety during withdrawal. Its excellent safety profile and non-habit-forming nature make it an attractive alternative to prescription sleep medications. However, its limitations include the lack of direct evidence for smoking cessation, potential for morning drowsiness, and its characteristic unpleasant odor. It's best viewed as a supportive element in a comprehensive quit plan rather than a primary cessation aid.
How to Use Valerian Root
If you're considering using valerian root to support your smoking cessation efforts, here's guidance on proper usage, dosage, and timing.
Forms & Preparations
Valerian root is available in several forms:
Capsules/Tablets
Most common and convenient form. Often standardized to valerenic acid content.
Pros: Precise dosing, minimal taste/odor
Cons: Some may contain fillers or additives
Liquid Extract/Tincture
Concentrated liquid form, typically taken with a dropper.
Pros: Fast absorption, flexible dosing
Cons: Strong taste/odor, often contains alcohol
Tea
Dried valerian root can be brewed as tea.
Pros: Ritual can replace evening smoking habit
Cons: Strong odor, less potent, inconsistent dosing
Essential Oil
Concentrated oil for aromatherapy use (not for internal consumption).
Pros: Can be used for aromatherapy
Cons: Limited evidence for effectiveness
Recommended Dosage
Clinical studies on valerian root have used various dosages, but the most common recommendations are:
- For sleep: 300-600mg of valerian extract, taken 30-60 minutes before bedtime
- For anxiety: 120-200mg, 3 times daily
- Tea preparation: 2-3g of dried root steeped in hot water for 10-15 minutes
- Tincture: 1-3ml (20-30 drops), up to three times daily
Note: Individual responses vary. Start with the lower end of the dosage range and adjust based on your response.
Timing & Administration
- For sleep issues: Take 30-60 minutes before bedtime
- For daytime anxiety: Lower doses can be taken during the day, but monitor for drowsiness
- With food: Taking with a small snack may reduce digestive discomfort
- Consistency: Effects may build over time, so consistent use is recommended
- Avoid alcohol: Do not combine with alcoholic beverages
Specific Use for Smoking Cessation
When using valerian root specifically to support smoking cessation:
- Start before quitting: Begin taking valerian 3-7 days before your quit date to establish effectiveness
- Focus on evening use: Primarily use it to address sleep disturbances, which often worsen in the first week of quitting
- Monitor daytime drowsiness: If using during the day for anxiety, start with low doses and adjust as needed
- Duration: Sleep disturbances from nicotine withdrawal can last 2-4 weeks; continue as needed during this period
- Combine with other approaches: Use alongside evidence-based cessation methods like nicotine replacement therapy
Important Usage Tips
- Do not drive or operate heavy machinery until you know how valerian affects you
- Discontinue use at least two weeks before scheduled surgery
- If side effects occur, reduce dosage or discontinue use
- Store supplements in a cool, dry place away from direct sunlight
- Always inform healthcare providers about all supplements you're taking
User Experiences & Testimonials
While individual experiences with valerian root can vary significantly, examining real user testimonials provides valuable insights into its effectiveness for smoking cessation support. We've gathered experiences from various sources, including smoking cessation forums, supplement review sites, and direct user feedback.
Michael J.
"The insomnia after quitting was unbearable until I tried valerian root. It didn't completely solve the problem, but I went from 2-3 hours of sleep to 5-6 hours, which made a huge difference in my ability to resist cravings during the day. The tea has a strong smell, but I got used to it, and the evening ritual actually helped replace my after-dinner cigarette."
Sarah L.
"I tried quitting three times before and always failed because anxiety would get overwhelming. This time I used valerian root capsules (300mg) in the evening and a smaller dose (150mg) in the afternoon when cravings peaked. It took the edge off without making me feel drugged like some prescription meds did. I'm now 8 months smoke-free!"
David T.
"Valerian helped with sleep, but I found it made me too groggy in the morning if I took the full recommended dose. I cut back to half and that worked better. It's not a miracle cure for quitting, but it definitely helped manage the sleep disruption, which was one of my biggest challenges. I'm combining it with nicotine patches and finding this combination effective."
Jennifer R.
"I wanted to avoid prescription sleep aids during my quit attempt, so I tried valerian. It helped slightly with falling asleep but didn't keep me asleep through the night. The biggest drawback was the strong odor—my husband complained about it! I eventually switched to melatonin which worked better for me personally, though I know others who've had success with valerian."
Common Themes in User Feedback
Effectiveness for Sleep
Most users report moderate to significant improvement in sleep quality, particularly in falling asleep faster. However, some note it's less effective for maintaining sleep throughout the night.
Anxiety Reduction
Many users report a noticeable reduction in the anxiety associated with nicotine withdrawal, though typically describe the effect as "taking the edge off" rather than complete relief.
Dosage Sensitivity
A common theme is the need to adjust dosage to find the right balance between effectiveness and avoiding morning grogginess. Many users report better results with slightly lower than recommended doses.
Complementary Approach
Most successful users emphasize that valerian works best as part of a comprehensive quit strategy, often alongside nicotine replacement therapy or other cessation methods.
Odor Complaints
The most consistent negative feedback relates to valerian's strong, unpleasant odor, particularly with tea and tincture forms. Many users recommend capsules to minimize this issue.
Research Context
While these user experiences provide valuable real-world insights, it's important to note that they represent anecdotal evidence rather than controlled clinical research. Individual responses to valerian root can vary significantly based on factors including body chemistry, severity of nicotine dependence, and concurrent use of other cessation methods.
Frequently Asked Questions
How long does it take for valerian root to work for smoking cessation support?
For sleep benefits, many users report effects within 1-2 hours of taking valerian root. However, its full anxiety-reducing effects may take 2-3 weeks of consistent use to reach maximum effectiveness. When using valerian root specifically for smoking cessation support, it's advisable to begin taking it several days before your quit date to allow the effects to stabilize.
Can valerian root be used alongside nicotine replacement therapy?
Yes, valerian root can generally be used safely alongside nicotine replacement therapies such as patches, gum, or lozenges. In fact, many users report this combination to be particularly effective, with the NRT addressing the physical nicotine dependence while valerian helps manage the psychological symptoms like anxiety and sleep disturbances. However, always consult with a healthcare provider before combining treatments.
Is valerian root habit-forming or addictive?
Unlike many prescription sleep and anxiety medications, valerian root is not considered habit-forming or addictive. Research has not shown evidence of dependence, tolerance (needing more for the same effect), or withdrawal symptoms when discontinued. This makes it an attractive option for those concerned about replacing one dependency with another during the smoking cessation process.
Can I drive or operate machinery while taking valerian root?
Caution is advised when driving or operating heavy machinery after taking valerian root, especially when first starting use or when taking higher doses. Studies have shown that while valerian typically causes less impairment than prescription sedatives, it can still affect reaction time and alertness in some individuals. It's best to take valerian in the evening and assess how it affects you before engaging in activities requiring full alertness.
How does valerian root compare to melatonin for sleep during smoking cessation?
Both supplements can help with sleep issues during smoking cessation, but they work differently. Melatonin primarily helps regulate sleep-wake cycles and may be more effective for those whose quitting has disrupted their circadian rhythm. Valerian root acts more as a mild sedative and anxiolytic, potentially addressing both sleep and anxiety symptoms. Some people find one works better than the other, while others use them in combination (though this should be done under healthcare guidance).
How can I minimize the strong odor of valerian root?
The characteristic unpleasant odor of valerian root is due to its volatile oils and valeric acid. To minimize this issue:
- Choose enteric-coated capsules, which don't release their contents until they reach the intestines
- Store supplements in airtight containers away from living spaces
- If using tea form, brew it in a covered container and add honey, lemon, or mint to mask the flavor
- Consider freeze-dried preparations, which typically have less odor
- Take capsules with food to reduce the chance of experiencing the taste or odor
Conclusion and Recommendations
Valerian root presents a promising complementary approach for individuals seeking natural support during the challenging process of smoking cessation. While not a direct replacement for evidence-based cessation methods, its potential benefits for sleep quality and anxiety reduction address two significant challenges that often lead to relapse.
Summary of Key Findings
- Effectiveness: Moderate evidence supports valerian's benefits for sleep and anxiety, though direct research on smoking cessation is limited
- Safety profile: Generally well-tolerated with minimal side effects and low risk of dependence
- User experiences: Mixed but generally positive reports, particularly when used as part of a comprehensive quit strategy
- Practical considerations: Various forms available, with capsules offering the best balance of convenience and minimizing the characteristic odor
Who May Benefit Most
Valerian root may be particularly beneficial for:
- Individuals experiencing significant sleep disturbances during nicotine withdrawal
- Those with heightened anxiety as a withdrawal symptom
- People seeking alternatives to prescription sleep or anxiety medications
- Individuals who have experienced relapse due to sleep issues or anxiety in previous quit attempts
- Those using nicotine replacement therapy but needing additional support for psychological symptoms
Recommended Products
Nature's Way Valerian Root
Standardized extract, 530mg per capsule
$15-20 for 100 capsules
Good option for those new to valerian root
Gaia Herbs Valerian Root
Liquid phyto-capsules, 550mg per serving
$25-30 for 60 capsules
Premium option with higher potency
Traditional Medicinals Organic Valerian Tea
16 tea bags, organic certified
$5-7 per box
Good for those who prefer tea format
Final Recommendations
- Consult a healthcare provider before beginning valerian root, especially if you take medications or have existing health conditions
- Start with a standard dose of 300-600mg of valerian extract 30-60 minutes before bedtime
- Begin use 3-7 days before your quit date to establish effectiveness and adjust dosage if needed
- Use as part of a comprehensive quit plan that may include evidence-based methods like nicotine replacement therapy, counseling, or prescription medications
- Monitor your response and adjust dosage as needed to balance benefits with any morning drowsiness
- Consider cycling use (e.g., 3 weeks on, 1 week off) if using for extended periods
While valerian root is not a magic solution for smoking cessation, it represents a potentially valuable tool in the challenging journey toward becoming smoke-free. By addressing sleep and anxiety symptoms—two significant triggers for relapse—valerian root may help increase the chances of a successful quit attempt when used as part of a comprehensive approach.
Remember that quitting smoking is one of the most important health decisions you can make, and finding the right combination of tools and supports for your individual needs is key to success. Whether valerian root becomes part of your quit plan or not, persistence and a multi-faceted approach remain the most reliable path to long-term freedom from tobacco.
References
1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012.
2. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010;11(6):505-511.
3. Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982;17(1):65-71.
4. Cropley M, Cave Z, Ellis J, Middleton RW. Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions. Phytother Res. 2002;16(1):23-27.
5. Andreatini R, Sartori VA, Seabra ML, Leite JR. Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study. Phytother Res. 2002;16(7):650-654.
6. Poyares DR, Guilleminault C, Ohayon MM, Tufik S. Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal? Prog Neuropsychopharmacol Biol Psychiatry. 2002;26(3):539-545.
7. Jacobs BP, Bent S, Tice JA, Blackwell T, Cummings SR. An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. Medicine (Baltimore). 2005;84(4):197-207.
8. Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Med Rev. 2007;11(3):209-230.
9. Müller SF, Klement S. A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine. 2006;13(6):383-387.
10. Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots I. Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry. 2000;33(2):47-53.
11. Trauner G, Khom S, Baburin I, Benedek B, Hering S, Kopp B. Modulation of GABAA receptors by valerian extracts is related to the content of valerenic acid. Planta Med. 2008;74(1):19-24.
12. Houghton PJ. The scientific basis for the reputed activity of Valerian. J Pharm Pharmacol. 1999;51(5):505-512.
13. Bos R, Woerdenbag HJ, Hendriks H, Zwaving JH, De Smet PA, Tittel G, Wikström HV, Scheffer JJ. Analytical aspects of phytotherapeutic valerian preparations. Phytochem Anal. 1996;7(3):143-151.
14. Hallström C, Fulder S, Carruthers M. Effect of valerian on the sleep of insomniacs. Psychopharmacology (Berl). 1982;78(3):226-229.
15. Guadlitz L, Kohnen R, Linde K, Schmitt J. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465-1471.