Brewing tea with valerian is the oldest known way that humans have benefited from the relaxing properties of this root. In fact, there are records of valerian tea being prescribed for insomnia from before the year 100 in Greece, according to the National Institutes of Health (NIH). (1) Valerian tea may not be the most convenient form of this herbal remedy, since it requires a fairly long steeping time to achieve the strength needed to have its desired effect. But tea is a tried-and-true way of taking valerian, and you may also benefit from the relaxing properties of brewing and then sipping a hot beverage. So if you’re interested in taking valerian as an herbal tea, here’s what to look for in a brand or formulation of tea, and how to make it.
What to Look for in Valerian Tea
The first choice you’ll need to make is whether you want to brew an herbal blend that contains valerian or brew pure valerian root. One reason you may prefer a blend: Pure valerian root tea has an aroma and flavor that many people find unappealing. It’s been described as smelling like feet or dirty socks. Other herbs may help cover up this smell and flavor and also add possible benefits of their own. But the interaction of valerian with other herbs hasn’t been well studied, so taking valerian as part of an herbal blend could introduce unknown interactions or side effects. Still, many people find that an herbal blend works for them. Popular herbal tea blends that contain valerian include Nighty Night Valerian by Traditional Medicinals (available online and in some grocery stores) and Valerian Nights by DavidsTea (online). If you don’t want other ingredients in your tea or you want more control over the quality or quantity of valerian in the brew, you’ll want to seek out pure valerian root. Valerian root that’s been dried and chopped up for brewing is available both in portioned tea bags and as a loose ingredient that you measure yourself. If you buy loose valerian, you’ll need your own tea infuser, filter, or bags. Pure valerian in tea bags is available from Buddha Teas, while loose valerian is available from Frontier Co-Op. Both can be found in online stores and may also be found locally. Bulk valerian or tea bags may be available under other brand names. For any tea bags that contain valerian, pay attention to how much of the root is actually in each serving. This can vary wildly depending on the brand and herbal blend. And you may want a specific dose depending on why you’re sipping the tea.
How to Store Valerian Tea
It’s best to store any formulation of valerian tea in a tightly sealed container. This could mean putting a tight food clip on the plastic bag the tea comes in or transferring it to a separate airtight container. Store the sealed container of valerian tea in a cool, dry area. While some people report successfully storing loose valerian in the freezer to extend its freshness, opening and closing an airtight container at different temperatures can result in moisture getting in the container and reducing the herb’s freshness. Pay attention to the expiration date on the container the tea comes in. The passage of time can significantly reduce the flavor and potency of valerian tea, so don’t expect a 10-year-old supply to work as well as a fresh batch. Generally speaking, you can tell how fresh valerian tea is by how aromatic it is, both in its dry form and when it’s brewed.
Steps to Make Valerian Tea
One you’ve chosen a type of valerian tea that works for you, here’s how to brew the best possible cup. Step 1: Measure the desired portion of tea. If you’re using a preportioned tea bag, you’ll probably want to follow the instructions on the label and use one tea bag for each serving. But keep in mind that the amount of valerian in herbal blends varies. If you’re using loose valerian or a loose herbal blend, measure out the desired portion. You can follow the package instructions as a guide, but remember that, depending on your goal, the dose matters. An effective dose of valerian tea includes 2 to 3 grams of the dried root, according to a review of studies for treating insomnia published in American Family Physician. (2) Step 2: Boil water and pour it for the infusion. But don’t pour the water while it’s still boiling, since that level of heat may actually degrade the active components in valerian tea. Instead, wait a few seconds after the water stops boiling before pouring it. If you’re using an individual serving tea bag, pour the water into a mug containing the bag. If you’re using loose valerian tea, you can use your own infuser or tea bag in a mug, or use a special pot designed for brewing loose tea. Step 3: Let the tea steep. Cover the mug or pot and let the tea steep for the recommended amount of time per the package instructions, or according to your taste or preferences. An effective dose of valerian is steeped between 10 and 15 minutes. (2) Step 4: Drink the tea at the right time. For maximum potency, valerian tea should be freshly brewed right before you drink it. The longer it sits, already brewed, on the counter or in the fridge, the less effective it may be. For treating insomnia, valerian tea should be consumed 30 minutes to 2 hours before your bedtime. (2) The timing that works best for you within that range may depend on how your body metabolizes the active components in valerian tea. Try brewing and drinking valerian tea earlier or closer to your bedtime depending on whether you get drowsy too soon before your bedtime or struggle with insomnia once you get into bed.
