Valerian Root vs. Ashwagandha: Which Chill Pill (Plant Edition) Actually Works?
Let’s be honest—stress and anxiety are basically modern hobbies at this point. Instead of signing up for another prescription or meditating yourself into frustration, you might be eyeing herbal supplements that claim to help. Two heavy hitters in the natural calm-down department? Valerian root and Ashwagandha.
Both have been around forever—like “your great-great-great-grandma probably sipped this in tea” kind of forever.
- Valerian root is the sleepy-time one. Think of it like herbal melatonin’s chill cousin that helps you knock out without a hangover.
- Ashwagandha, on the other hand, is more of a “keep-your-life-together” herb. It’s an adaptogen, meaning it helps your body handle stress without making you feel like a zombie. Some people even notice better focus, energy, and less anxiety when they take it consistently.
So which one’s better? That depends—if you can’t sleep, valerian might be your move. If you’re stressed, frazzled, or running on fumes (hi, it’s me), ashwagandha’s your friend. Some people even use both, because life is hard and supplements are cheaper than therapy.
This post breaks down what they actually do, what science says, and how to pick the right one for your needs—without the boring medical jargon.
🔹 Medical Disclaimer: The information provided in this post is for educational purposes only and is not intended as medical advice. Always consult a healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition. Valerian root and ashwagandha may interact with certain medications, so professional guidance is recommended.
🔹 Affiliate Disclaimer: This post contains affiliate links, which means we may earn a small commission at no extra cost to you if you make a purchase through these links. Your support helps keep this content free—thank you! 😊
Valerian Root vs. Ashwagandha: Which One is Better for Stress and Anxiety?
Valerian Root for Anxiety, Stress, and Insomnia: Can This Ancient Herb Actually Help You Relax?
If you’ve ever gone to bed exhausted but your brain insists on running a highlight reel of your most awkward moments, you’re not alone. Many people turn to valerian root (Valeriana officinalis) as a natural option for stress, anxiety, and insomnia when they want something gentle that doesn’t come with a long list of side effects.
Valerian root has been used since Ancient Greece as a calming herb for “nervous disorders”, so basically, for people who couldn’t stop overthinking even before smartphones existed. Over the centuries, it became a go-to in traditional medicine for restlessness, stress, and sleepless nights.
Is Valerian Root Good for Stress and Anxiety?
It might be. Some studies suggest that valerian root may help with anxiety and stress by influencing GABA — a neurotransmitter that helps calm the nervous system. GABA is your brain’s “chill” chemical, and valerian root is thought to support that natural calming process.
People who use valerian root for anxiety often describe feeling less mentally tense and more able to unwind, without the heavy sedation that can come from certain prescription medications. Results vary widely , so it’s not guaranteed, and it may take consistent use to notice a difference.
Valerian Root for Insomnia and Restless Sleep
If your issue is sleep, valerian root for insomnia may help you fall asleep faster or improve overall sleep quality — especially when stress or an overactive mind are part of the problem. Some people find it helps them relax enough to drift off more easily.
It’s also common to see valerian combined with lemon balm, passionflower, or hops in herbal sleep blends. These ingredients are believed to complement each other and create a mild, relaxing effect — kind of like nature’s version of a bedtime routine.
Use, Safety, and What to Expect
Valerian root is generally considered safe for short-term use, but long-term effects haven’t been well studied. Some people notice benefits within a week or two, while others don’t feel much change at all. Mild side effects such as dizziness, headaches, or stomach upset can occur in some individuals.
If you’re pregnant, breastfeeding, or taking prescription medications — especially anything that affects your mood or nervous system — talk to your healthcare provider before adding valerian to your routine. Even natural supplements can interact with other treatments.
Bottom Line
If you’ve been wondering is valerian root good for stress and anxiety, the answer depends on your body. For some people, it’s a helpful tool for relaxation, better sleep, or calming a busy mind. For others, it doesn’t make much of a difference — and that’s okay too.
When it works, valerian root can feel like hitting a “soft reset” on your nervous system — no prescription required, just a little help from a very old plant.
Potential Benefits of Valerian Root
- May support more restful sleep and help regulate your sleep cycle
- Could reduce anxiety symptoms without next-day grogginess
- May help with mild, occasional stress or nervous tension
- Can complement mindfulness or relaxation routines
- Often used in combination with other calming herbs
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However, valerian root should only be used for short-term relief, as long-term use may lead to dependency. Additionally, some healthy adults may experience potential side effects, including dizziness, headaches, and more serious issues such as liver problems.
Ashwagandha for Stress and Anxiety
Ashwagandha (Withania somnifera) is a powerful adaptogenic herb that has been widely studied for its positive effect on stress and anxiety management.
Unlike valerian root, which primarily supports sleep, ashwagandha works by helping the body adapt to stress and regulate cortisol levels, the body’s primary stress hormone.
High cortisol levels are linked to chronic stress, anxiety disorders, fatigue, and mood imbalances. By lowering cortisol, ashwagandha extracts help promote emotional balance, relaxation, and mental clarity. This makes it a valuable tool for individuals struggling with high anxiety levels, cognitive function decline, and burnout.
Research from the National Library of Medicine supports the use of ashwagandha for reducing stress and anxiety symptoms. Studies show that it can improve focus, enhance cognitive function, and boost overall mental resilience. Small clinical trials suggest that ashwagandha supplements may help regulate the entire sleeping cycle, reducing nighttime restlessness without causing drowsiness during the day.
Beyond stress relief, ashwagandha has other potential benefits. It is often used to manage menopause symptoms, chronic fatigue, and mood disorders. Some research also highlights its medicinal properties for supporting hormonal balance, physical endurance, and immune system function.
Unlike some herbal supplements, ashwagandha is safe for long-term use. It is available in capsules, powders, and liquid extracts and can be taken daily for sustained stress relief and cognitive support. Some individuals prefer mixing ashwagandha powder with warm milk or herbal teas, creating a natural way to promote calmness and relaxation.
While ashwagandha offers a complete solution for stress and mental health support, some individuals may experience mild side effects, including digestive discomfort or drowsiness in high doses. Those with autoimmune conditions, thyroid disorders, or kidney disease should consult a healthcare provider before using ashwagandha, as its active ingredients may influence hormonal regulation.
With its long history in traditional medicine, ashwagandha remains one of the most effective herbal supplements for anxiety relief, cognitive enhancement, and stress resilience. Its adaptogenic properties make it an excellent choice for those looking for a natural remedy to improve mental well-being and overall vitality.
Benefits of Ashwagandha:
- Balances cortisol levels to support mental health
- Boosts cognitive function and reduces brain fog
- Enhances energy levels while promoting relaxation
- Supports long-term resilience to chronic stress
- Used for anxiety disorders and chronic fatigue
Ashwagandha is a natural way to combat jet lag, support the pineal gland, and regulate the entire sleeping cycle without causing excessive drowsiness.
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Ashwagandha on Thorne?
Thorne’s Stress Balance: A High-Quality Option for Stress Support
If you’ve searched Thorne’s website, you’ll notice they don’t offer a standalone ashwagandha supplement — but they do have a well-formulated option called Stress Balance.
This blend includes 300 mg of KSM-66® Ashwagandha, one of the most clinically studied and highly concentrated full-spectrum extracts available. It’s combined with other adaptogenic botanicals, plus B vitamins, vitamin C, and zinc! These supplements were chosen to support healthy adrenal function and help the body respond to stress more effectively.
Thorne’s Stress Balance is designed to promote resilience during everyday stress and fatigue. It’s made by a brand known for third-party testing, clean ingredients, and rigorous quality standards.
As a thank you, Get 10% off Stress Balance here.
Science & Research: What Does the Evidence Say?
In one study by the NCBI, they showed that valerian root is effective for improving sleep quality, helping users fall asleep faster and stay asleep longer. However, its benefits for anxiety disorders are less clear, as it primarily promotes relaxation rather than directly reducing anxiety symptoms during the day.
Ashwagandha extracts, on the other hand, provide a complete solution for stress management. Studies show that ashwagandha lowers cortisol levels, enhances mental resilience, and improves focus. Preclinical studies suggest that its active ingredients support mood regulation, making it a powerful tool for managing chronic stress and anxiety.
When comparing side effects, some people tolerate valerian root better for short-term use, while others prefer ashwagandha’s long-term benefits. Some even combine ashwagandha in the morning for focus and stress relief with valerian root at night for restful sleep, creating a balanced approach to anxiety and sleep management.
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Final Thoughts: Which One Should You Choose?
- If you struggle with sleep disorders, valerian root is best for short-term use to improve restful sleep and support circadian rhythm regulation.
- If you need long-term stress relief, ashwagandha is ideal for mental health support, cognitive function, and energy balance.
- For a balanced approach, some people take ashwagandha in the morning for stress and valerian root at night for sleep, creating a holistic wellness plan.
Before adding any herbal supplements to your routine, consult with your healthcare provider to determine the best approach for your needs. Herbal medicines are powerful, and using them correctly can lead to a wealth of knowledge on personal health and wellness.
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💪 Stay stress-free and focused with Ashwagandha! The perfect adaptogen for all-day balance. 🌞💛 Grab yours today!
Would you consider trying valerian root or ashwagandha for anxiety levels and stress management? Let us know your experience in the comments!
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