When it comes to natural remedies for stress, sleep, and overall well-being, two herbs stand out: valerian root and ashwagandha. Both have been used for centuries in traditional medicine, but they’re not identical and have different uses.
So, which one is right for you? The valerian root vs. ashwagandha discussion requires a little more detail than saying one is better than the other. They’re different, but they’re also complementary. Let’s break it down.
What Is Valerian Root?
Valerian root (Valeriana officinalis) is best known for its calming effects. Traditionally used as a sleep aid, valerian root is often found in teas, tinctures, and capsules.
Valerian is native to both Europe and Asia, and it has been used for thousands of years (all the way back to ancient Greece and Rome). Both men and women have traditionally used it and those uses go far beyond being a sleep aid. It may also help with anxiety, depression, headaches, and even PMS and menopause symptoms (which is why it’s historically been used by both men and women).
It works by increasing gamma-aminobutyric acid (GABA) levels in the brain, promoting relaxation, and reducing anxiety.
Benefits of Valerian Root
- Promotes restful sleep – May help reduce the time it takes to fall asleep and improves sleep quality.
- Eases anxiety and stress – May have a mild sedative effect, making it useful for calming nerves.
- Supports relaxation without dependency – Unlike some pharmaceutical sleep aids, valerian root is not habit-forming.
Side Effects of Valerian Root
Everything has side effects. Too much of a good thing is still too much. So, what should you know about valerian root and its side effects? They’re usually mild and pretty rare. Some of what you might experience if you take too much include the following:
- Headache
- Upset stomach
- Uneasiness
- Drowsiness
- Vivid dreams
- Dry mouth
Now let’s move on to the other component in our discussion of valerian root vs. ashwagandha.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a powerful adaptogen, meaning it helps the body adapt to stress. Commonly used in Ayurvedic medicine, it balances cortisol levels and enhances overall resilience to physical and mental stress.
Ashwagandha is native to a large swathe of the world (subtropical Asia, Africa, and Europe). It’s a small, evergreen shrub, and it’s been cultivated for thousands of years. You might be more familiar with it as “winter cherry” depending on where you’re from, but it all comes down to the same thing.
In addition to its role in helping combat stress and anxiety, ashwagandha is also traditionally used as a sleep aid.
Benefits of Ashwagandha
- Reduces stress and anxiety – May lower cortisol levels, helping to regulate the body’s stress response.
- Boosts energy and endurance – May enhance stamina and supports adrenal function. Note that it doesn’t work like caffeine. Instead, it helps improve energy levels and stabilize them.
- Supports brain function – May improve memory, focus, and cognitive function.
- Promotes hormonal balance – May support testosterone levels and overall male health.
Side Effects of Ashwagandha
Like valerian root (and pretty much everything else) taking too much ashwagandha can cause some side effects. Thankfully, they’re rare and mild. Some of the more common ones include the following:
- Upset stomach
- Headache
- Drowsiness
- Loose stools
How to Choose: Valerian Root or Ashwagandha?
Not sure which one to take? In the discussion of valerian root vs. ashwagandha, there’s no clear winner because each is slightly different. Here’s a quick breakdown to help you make an informed decision about your health:
- If you’re struggling with sleep issues, valerian root is likely your best bet.
- If you need stress relief and energy balance, ashwagandha might be the better choice.
- If you experience occasional anxiety and need quick relaxation, valerian root works well.
- If you want long-term stress management and overall well-being, ashwagandha is a strong contender.
How to Take Valerian Root and Ashwagandha
Supplements come in all shapes and forms, and valerian and ashwagandha are no exceptions. You’ll find quite a few different options out there, from capsules to teas. Each option offers something different.
For instance, capsules are convenient and easy to take. However, teas are better options if you want faster uptake of active ingredients, as well as a more relaxing and meditative delivery mechanism. There’s nothing quite like sipping a cup of hot tea to either start your day or wind it down.
That said, it’s important that you take time to source high-quality supplements. Because these are natural supplements, the FDA doesn’t regulate them. That means manufacturers aren’t held to any standard.
Unethical companies may include very little valerian root or ashwagandha in the formulation of their products. Some may include none. Others may include potentially dangerous substances. Yet other companies buy impure or contaminated ingredients.
So, how do you ensure that you’re buying from a company on the up and up? Look for quality guarantees like:
- Certified 100% organic
- Ethically sourced ingredients
- Free from dyes and adhesives
And if you’re worried about microplastics in your tea, choose a company that uses 100% biodegradable tea bags.
Can You Take Them Together?
Yes, valerian root and ashwagandha can be taken together, but it’s important to go slowly and watch how your body responds. Valerian is best used at night for relaxation, while ashwagandha can be taken in the morning or afternoon to help you deal with stress throughout the day.
The Bottom Line
Both valerian root and ashwagandha offer some pretty unique benefits. Whether you’re looking to unwind after a long day or build long-term stress resilience, there’s an herbal solution for you. Looking for a natural way to support your health? Check out our carefully crafted Vitality Blend, which supports energy and overall well-being with powerful herbal ingredients.
Take charge of your health with the right herbal support—your body will thank you!