Catnip, also known as catmint, catwort, catnep, or its botanical name, Nepeta cataria, is a strong-smelling herb, but when dried, it’s very faint. The perennial plant has dark green, oval, tooth-shaped leaves and white flowering tops. It’s native to Central Europe and belongs to the Lamiaceae (mint) family (1).

Catnip is gathered in the summer and fall when the plant has flowered. If you plan to forage for catnip, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth and only harvest what you need.

Contrary to its name, catnip isn’t just for cats! You know the funny things cats do when given catnip? Well, that psychoactive reaction is a sensitivity to catnip, and approximately 50 to 70 percent of cats are genetically predisposed to experience a psychoactive response to catnip (2). According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, catnip’s key constituents are iridoids, tannins, and volatile oil (alpha- and beta-nepetalactone, citronellol, and geraniol).

Research-Backed Health Benefits of Catnip

Typically speaking, humans experience the opposite effect with catnip, but it is possible to have a similar response as cats. Although not a psychoactive response, some humans experience hyperactivity as a result of catnip. Aside from possible hyperactivity, the other medicinal purposes of catnip are not based on genetics for humans and can help with many ailments, such as:

Antimicrobial Properties

An antimicrobial property occurs when a substance, or in this case, an herb, can kill or suppress the spread of microorganisms such as bacteria, viruses, protozoans, and fungi (3). Studies confirm that catnip contains phytochemicals, metabolites, flavonoids, and phenols that have exhibited high antioxidant and antimicrobial activity (4). One study demonstrated the antifungal properties of catnip, with a concentration of less than 1 μL/mL (1 microliter/milliliter) of its essential oil, entirely inhibiting the growth of oral pathogens, including Candida species (5). An article showcased catnip oil’s antibacterial activity against 5 Gram-­ positive and 9 Gram-­ negative bacteria (6).

Anti-Inflammatory & Pain-Relieving Properties

Catnip has robust anti-inflammatory properties that can decrease internal and external inflammation and pain. Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (7). In animal studies, catnip essential oils demonstrated antinociceptive (pain-blocking) effects and anti-inflammatory effects on tail pain and paw edema in rats (8).

Additionally, catnip has antispasmodic properties, meaning it can calm indigestion and cramps. It also acts as a carminative, meaning it can relieve gas and help ease constipation and bloating. Even the mainstream sources acknowledge catnip’s ability to calm inflammation in the digestive system and help manage pain related to menstrual cramps and gastrointestinal pain (9).

May Promote Respiratory Health

Chronic lower respiratory diseases, such as asthma and COPD, are the sixth leading cause of death in the United States (10). These respiratory diseases often require controlling inflammation for proper respiratory health management (11,12). Thankfully, catnip has antispasmodic properties that help manage cold and asthmatic symptoms. Studies have found that catnip has antispasmodic and bronchodilatory properties to soothe these symptoms (13). Catnip’s antispasmodic benefits increase when combined with similar herbs, like licorice root or mullein (14). Catnip is also a diaphoretic herb, which means it can help the body sweat out a fever by inducing perspiration and assisting the body in riding infections more quickly (15).

May Relieve Stress & Anxiety

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity and how someone focuses on negative thoughts or events (16). If this is not taken care of, long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (17). Of course, stress leads to anxiety, but catnip may help.

Catnip has calming and sedative-like effects that promote relaxation while supporting overall mental health, including easing stress and anxiety (18). These benefits come from catnip’s nepetalactone content, which is similar to the valepotriates found in valerian root and encourages relaxation while easing restlessness, nervousness, and anxiety (19,20). In animal studies, catnip demonstrated anxiolytic effects elevated plus-maze (EPM) model of mice anxiety (21). Some herbalists even use catnip to help calm children with hyperactivity (22).

May Promote Sleep & Relieve Insomnia

It’s said that 70 million adults in the United States experience sleep disorder symptoms; more than half of them experience insomnia, with another 10 to 15 percent being chronic (23). Catnip’s most common human use is to promote sleep. Catnip’s sedative-like effect influences health professionals to recommend the plant to those struggling with nervous exhaustion or insomnia (24). Even mainstream sources, like Healthline, acknowledge using catnip as a sleep aid (25). Combining other soothing herbs, like chamomile, passionflower, lemon balm, or skullcap, with catnip can boost its sedative-like benefits (26).

Insecticidal Properties

An insecticidal property occurs when a substance, in this case, an herb, can kill, harm, repel, or mitigate one or more species of insects (27). N, N-Diethyl-meta-toluamide (DEET) is considered the gold standard in mosquito repellents and is the most commonly used active ingredient to deter mosquitos, biting flies, fleas, and ticks. Still, it’s also quite toxic, even carcinogenic (28). Thankfully, several studies demonstrate catnip is a viable alternative more effective than DEET when repelling bugs, especially mosquitoes (29,30). Another article explained catnip’s nepetalactone content is responsible for its insecticidal properties, decreasing the chances of fruit flies laying eggs and mosquitoes biting (31).

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer, but what if they didn’t have to (32)? Historically, catnip has been essential in anticancer therapy and has been recorded as far back as Traditional Chinese Medicine. Recent research supports catnip’s anticancer properties in humans. One study showcased the anticancer effect of flavonoids extracted from catnip on human lung cancer cell line concluding it might be a novel therapeutic agent for non-small cell lung cancer (33). Catnip’s anticancer properties are so strong that scientists have synthesized its iridoid synthase enzyme to make the cancer drug known as vinblastine (34).

Safety Information, Contraindications & Interactions

The mainstream narrative states catnip is possibly safe for most adults when taken orally. They mention cupful amounts of catnip tea have been consumed without serious side effects, but excessive doses and smoking the plant are possibly unsafe. Catnip is considered possibly unsafe for children when taken orally. There is an unsourced claim of one child experiencing stomach pain, irritability, and sluggishness after taking catnip leaves and tea. They also consider catnip unsafe during pregnancy due to unsourced claims that catnip can stimulate the uterus, which may cause miscarriage (35).

Richard Whelan, a trusted herbalist since 1989, has had a single documented adverse reaction with this herb, but none during pregnancy. He states catnip is a highly safe herb that may be freely taken by young or old and during pregnancy and breastfeeding with no concern for toxicity or overdosage. He also touches on the single instance of the child experiencing an adverse event to catnip tea, stating (36):

“There has been a single case in the medical literature of a toddler experiencing central nervous system depression after consuming a large amount of the tea (they don’t say how much) thus it may be cited as being unsafe for infants Osterhoudt KC, Lee SK, Callahan JM, Henretig FM. Catnip and the alteration of human consciousness. Vet Hum Toxicol 1997;39:373-5. but this must be weighed against many centuries of extensive use in children where no such concerns have been recorded.”

As for catnip oil, aside from the precaution to never use essential oils internally or undiluted, trusted aromatherapist Wendy Robbins recommends using extra caution as it may be a skin sensitizer. She notes catnip has a higher risk of causing irritation and sensitization, especially when used in the bath. Avoid using catnip in the bath, even if it is solubilized/diluted (37).

Although Wendy Robbins didn’t mention a diluted dermal maximum, Plant Therapy recommends a 0.5-2% dilution rate. Plant Therapy’s website lists catnip essential oil as safe for kids, dogs, and horses. However, the site also cautions that it is not suitable for cats, that it should be kept out of the reach of children, and that if you are pregnant or under a doctor’s care, consult your physician.

How to Use Catnip & Product Recommendations

When I make homemade herbal remedies, I try to buy herbs locally. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t had the opportunity to make herbal remedies with catnip, but I enjoy a few premade herbal products, including:

• Herb Pharm’s Catnip Liquid Extract provides calming support to the nervous system. Prepared from the fresh leaf and flowering top of certified organic Nepeta cataria plants and grown on their southern Oregon farms, this herbal tincture is potent and rapidly absorbed.
• Plant Therapy’s Catnip Essential Oil (available on Amazon) is great when stress is unrelenting, and you need some natural relief. Catnip can be your savior if you’re restless at night and can’t seem to quiet your mind to get a good night’s rest. It even helps ease muscle tension, calm headaches, and relieve gas pain.
• Plant Therapy’s Nature Shield Essential Oil Blend (available on Amazon), Natural Shield Pre-Diluted Essential Oil Roller (available on Amazon, and Nature Shield Spray (available on Amazon) were created to make it easy and convenient to keep you and your family safe from pests while enjoying the outdoors. This all-natural essential oil blend smells amazing and contains none of the chemicals often found in other products.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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