Ancient herb known as Natures Valium touted to improve sleep and anxiety.

Valerian, an herbal supplement long used for sleep and relaxation, has been called “nature’s Valium,” but experts are divided on whether it really compares to the prescription sedative.

The herb, sold as a dietary supplement in the U.S., is a common ingredient in products marketed as “mild sedatives” and sleeping pills, according to the National Institutes of Health.

Valium, the brand name for diazepam, is used to treat anxiety, seizures, and muscle spasms by calming the nervous system, notes the Cleveland Clinic.

Valerian supplements are derived from the roots of Valeriana officinalis, a flowering plant native to Europe and Asia that has also naturalized in northeastern America, according to the American Botanical Council (ABC).

The plant has a “long history of medicinal use,” according to ABC, with the primary goal of reducing anxiety and stress, as well as improving sleep quality. Historically it has also been used for migraines, fatigue and stomach cramps.

Dried valerian roots can be prepared as tea or tinctures, while other plant materials and extracts have been distributed in the form of capsules or tablets, according to the NIH.

The agency noted, however, that there is a “relatively small amount of research” investigating the herb’s impact on various conditions.

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However, Stefan Gafner, Ph.D., scientific director of the American Botanical Council in Texas, confirmed that some clinical trials have explored the effects of valerian root.

A 2020 medical review published in the Journal of Evidence-Based Integrative Medicine found that both root powder and root extracts show a “clear” benefit in treating anxiety, Gafner told News Digital.

The researchers concluded that valerian could be a “safe and effective herb for promoting sleep and preventing associated disorders.”

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While valerian may have some benefits, Gafner said he doesn’t think it “makes sense” to compare it to diazepam (Valium).

“I can understand that both are used to relieve anxiety, but valerian is a much gentler ingredient and is actually used for mild cases of anxiety and sleep problems,” he told News Digital.

Unlike valerian, diazepam carries a risk of dependence and is generally prescribed short-term, the expert said, and the spectrum of possible adverse effects is “very different.”

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Gafner said he “absolutely” recommends using valerian root to relieve anxiety and stress and improve sleep.

“I have used it myself and believe it is an ingredient with well-documented benefits, especially for people with trouble falling asleep,” he said. “It is well tolerated and very safe… although some sources warn [against] drive a car or use heavy machinery when using valerian.

Dr. Joseph Mercola, a board-certified family medicine osteopath and author of the new book “Weight Loss Cure,” said comparisons of valerian to Valium may “overstate what the science really shows.”

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“Valerian root contains compounds that appear to enhance calming chemicals in the brain, particularly the neurotransmitter GABA, which helps calm nervous activity and supports relaxation,” the Florida-based expert told News Digital.

“Some studies report modest improvements in sleep quality or shorter time to fall asleep, while others find no significant differences compared to placebo.”

Side effects can include headaches, dizziness, digestive upset or lightheadedness the next day, Mercola noted, adding that he wouldn’t recommend it as a primary strategy for anxiety, stress or sleep.

“Because long-term safety studies remain limited and the quality of supplements varies widely, valerian should be approached with caution rather than viewed as a universal sleep solution,” he advised.

“Valerian should be approached with caution rather than viewed as a universal sleep solution.”

“I encourage people to first focus on strategies that correct the underlying factors of sleep deprivation,” Mercola advised. “When you fix those bases, you often find that you no longer need any herbal sedatives.”

“Bright sunlight during the day helps regulate the circadian rhythm and signals the brain to produce melatonin later in the evening,” she said. “At the same time, complete darkness. [at night] “supports hormonal signals that allow for deep, restful sleep.”

Certain nutrients can also promote relaxation and quality of sleep, including magnesium, which helps regulate the nervous system, according to the doctor.

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GABA can help calm nervous activity, reduce stress markers and improve perceived quality of sleep, Mercola said, while glycine (taken about 3 grams an hour before bedtime) can promote relaxation, promote the drop in body temperature during the night and improve sleep onset and overall quality.

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“When you combine exposure to sunlight, magnesium, GABA and glycine, you support the biological systems that control sleep instead of relying on a sedative herb with conflicting evidence,” the doctor concluded.

News Digital contacted the manufacturers of valerian root for comment.