Is Valerian Safe and Effective as a Sleep Aid?

Valerian (Valeriana officinalis) is an herb from regions of Europe and Asia used medicinally as a sleep aid and remedy for other ailments. Its use dates back to ancient Greece and Rome. Valerian is believed to have many benefits, including as a treatment for both insomnia and anxiety.

Valerian root contains valerenic acid, an active ingredient with sedative effects. Specifically, valerenic acid is thought to act on brain receptors for the chemical (neurotransmitter) gamma-aminobutyric acid (GABA). GABA calms and slows the brain.

This article discusses what the research shows about valerian root’s uses, as well as potential side effects, dosage information, and what to look for when buying valerian root.

Uses of Valerian

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. 

Complementary and alternative medicine (CAM) practitioners believe valerian root may benefit those with certain health conditions. Some of these uses have garnered attention from researchers.

Some preliminary evidence suggests valerian root may help with:

The evidence supporting these claims is generally mixed, but some promising research has come to light.

Insomnia

Valerian is probably best known as a remedy for insomnia. Although valerian root is one of the most studied plants for sleep, evidence is mixed over whether it can promote sleep or improve sleep quality.

A 2020 study concluded valerian may be a safe and effective herb to promote sleep and prevent associated disorders. However, ingredients and quality control processes are not always consistent and reliable.

A 2021 review of studies on herbal sleep aids looked at their effect on GABA. The review said valerian root had the most evidence of altering GABA activity, and it may directly interact with serotonin (another key neurotransmitter involved in sleep).

A 2024 study provided valerian extract or placebo to 80 adult participants with mild insomnia for eight weeks. Study results showed improvements in overall sleep quality, sleep latency (time to fall asleep), and total sleep time.

Valerian has also been shown to provide sleep benefits for people with certain health issues:

• Sleep quality during kidney dialysis: A 2021 study found valerian root significantly improved sleep in people undergoing dialysis. Another study found valerian root was as effective as the medication gabapentin for improving sleep quality in people undergoing dialysis.
• Sleep quality after heart surgery: A 2021 study reported valerian root may be a safe option for improving sleep after coronary artery bypass graft surgery.
• Postoperative sleep: A 2022 study reported promising evidence of improving sleep problems after surgery in women, adults 65 years and older, and people with long hospital stays.

Although these results appear promising, many of the human trials performed on valerian for insomnia have been small. Larger human trials may be necessary to further prove its role related to sleep conditions.

Anxiety

Some tout valerian root as a safe and natural alternative to prescription anxiety drugs that target GABA receptors. However, there is only weak evidence on this matter.

Valerian has been shown to help symptoms of anxiety arising from various causes:

• A 2015 review contended that of 12 traditional herbs used to treat anxiety (including hops, gotu kola, and ginkgo biloba), valerian root was the “most promising candidate” for treating anxiety associated with bipolar disorder.
• A 2021 study on people receiving kidney dialysis recorded significant reductions in illness-related anxiety and depression.
• A study from 2020 suggested that valerian root can significantly improve anxiety and other disorders that may result from insomnia.

Stronger research is still needed to fully understand how exactly valerian may improve anxiety symptoms.

Keep in mind that no supplement or herbal remedy should replace standard medical care. Always consult a healthcare provider for medical guidance for any health condition.

Hot Flashes

Valerian root may help with hot flashes from menopause in more ways than one. Valerian may be able to reduce the strength of hot flashes and the number of hot flashes you have.

A 2013 study involving 68 menopausal women reported valerian root capsules (225-milligram doses, three times a day for eight weeks) reduced the severity and frequency of hot flashes compared to a placebo.

Several later studies had similar results, according to a review published in 2021. The authors concluded that the evidence was promising but noted more high-quality studies using consistent participants and methods were needed.

Other Uses

Historically, valerian root has been used for additional uses including:

However, there is little scientific evidence to support these uses.

Some research suggests valerian root may increase the activity of serotonin—a brain chemical that plays an important role in mood and sleep. However, more research is needed before this relationship can be determined.

What Are the Side Effects of Valerian?

Whenever you start a new supplement, be aware of any possible side effects. Although valerian is thought to be mostly safe, side effects are possible when using it. These side effects may be mild or severe.

Mild Side Effects

Most clinical studies have shown that the herb is well-tolerated and safe for short-term use. Side effects of valerian root, if any, tend to be mild and may include:

• Headache
• Dizziness
• Itchy skin
• Gastrointestinal (GI) discomfort
• Vivid dreams
• Excitability
• Uneasiness
• Morning drowsiness
• Dry mouth

Interestingly, insomnia, one of the most popular reasons people use valerian root, has been reported as a result of using it.

In some cases, people who have been using valerian for a long time may experience withdrawal symptoms if they stop taking it.

Severe Side Effects

There have been little to no reports of severe side effects for valerian. For the most part, if they do occur, valerian side effects are mild. However, some people may experience heart disturbances or mental dullness.

In rare instances, valerian root has been associated with liver damage. Avoid taking valerian if you have liver disease.

In general, side effects are more likely to occur when too much valerian root is taken. For this reason, valerian root should only be used as directed.

Precautions

Some people may need to take extra precautions when using valerian.

Due to its potential sleep-inducing effect, valerian should not be taken along with alcohol or sedatives. And valerian may not be safe for use in children, especially those under the age of 3 years.

Talk with your healthcare provider about these or other health conditions before taking valerian.

Valerian During Pregnancy

Not enough is known regarding valerian root’s safety during pregnancy. People who are pregnant or nursing are advised to avoid using valerian root. Some of the chemicals in valerian root are suspected of harming the fetus or breastfed newborns.

If you are pregnant, ask your healthcare provider about alternative options for insomnia.

Dosage: How Much Valerian Should I Take?

Valerian root supplements do not have well-established dosages. This is due to a lack of high-quality human research.

Many valerian capsules and tablets are in doses ranging from 300 to 600 milligrams (mg).

In some studies, people have taken as much as 900 mg of valerian root extract without major side effects. Other studies have used smaller doses of about 400 to 600 mg of valerian root daily.

Valerian root is considered safe if used for 28 days or less. Except for one study using valerian extract for eight weeks, only short-term studies of up to 28 days have been performed on valerian root. The safety of long-term use of valerian is unknown.

Many valerian root studies have used different forms of the supplement and different doses. To find the right dose for you, talk with your healthcare provider.

What Happens if I Take Too Much Valerian?

Valerian is considered mostly safe, but adverse effects may be more likely if you take more than you should.

Whether valerian is toxic has yet to be proven. Yet, taking more valerian than recommended may increase the likelihood of side effects, which can be unpleasant.

In a few rare cases, valerian root has been implicated as toxic to the liver. However, researchers have not been able to pinpoint reported liver damage to any of the active ingredients in valerian root.

In one documented case, a person attempted to overdose on valerian root. However, despite taking a very large dose of valerian root, an overdose did not occur.

You may need to seek medical attention if you suspect you’ve taken too much valerian. Always be sure to follow supplement dosage and usage guidelines correctly.

Interactions

Valerian may interact with various medications, foods, and supplements.

Valerian root interactions are not well-documented, but the herb is believed to potentially interact with:

• Benzodiazepines, such as Xanax (alprazolam), Valium (diazepam), and Ativan (lorazepam)
• Barbiturates and other central nervous system depressants, such as phenobarbital, morphine, and propofol
• Saint-John’s wort
• Kava
• Melatonin

Other interactions may exist. However, the interactions with valerian root may not be clinically relevant.

Regardless, carefully read the ingredient list and nutrition facts panel of any supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications. 

How to Store Valerian Root

Supplements must be stored properly to maintain their shelf life.

Store valerian supplements in a cool, dry place and keep them out of direct sunlight. Typically, valerian does not need to be refrigerated, but follow the storage directions listed on the packaging.

Discard any leftover valerian supplements once they have reached their expiration date.

Similar Supplements

Many other supplements available today may work similarly to valerian.

Supplements that are similar to valerian root include:

• Lavender oil: Lavender oil has long been thought to promote better sleep, making it a possible option for those with insomnia. In a small study performed on college students, those who wore a lavender oil inhalation patch while sleeping for five nights reported better sleep quality than those who did not use lavender oil. Lavender oil is said to have sedative and even hypnotic properties.
• Saffron: Saffron extract has been studied as a potential treatment for anxiety. In one double-blind, randomized study, participants took either saffron extract or a placebo for eight weeks. At the end of the study, those who took the saffron extract had lower depression scores and improved social relationships.
• Black cohosh: A perennial plant, black cohosh may be useful for those with hot flashes, a common symptom of menopause. In one study on postmenopausal women with hot flashes, black cohosh was found to be more effective than primrose oil in improving hot flashes. Also, black cohosh was found to reduce the severity.

Ask your healthcare provider about taking more than one supplement for the same purpose at once. Typically, just one at a time is recommended.

Sources of Valerian and What to Look For

A food-first approach is always recommended when it comes to getting the nutrients your body needs to stay healthy. However, sometimes dietary supplements, like valerian root, may be recommended to you by your healthcare provider.

Food Sources of Valerian

Valerian is not naturally found in foods. Although, dried valerian root can be made into a tea.

To make valerian tea, combine 2 to 3 grams of dried valerian root (roughly 1 to 2 teaspoons) with a cup of hot water. Steep for 10 to 15 minutes.

Valerian Root Supplements

Valerian root is available as a capsule, tablet, powder, gummy, or extract. Valerian tinctures and extracts can vary in concentration. Generally, you should never exceed the recommended dosage on the product label.

Valerian root essential oil is mainly used for aromatherapy and is not intended for internal use. Even food-grade essential oils used for flavoring should never be taken by mouth for medicinal purposes.

Summary

Valerian root is an herbal remedy that has shown some promise in certain studies as a remedy for insomnia, anxiety, hot flashes associated with menopause, and other health conditions. However, the evidence is mixed. It’s believed to affect the activity of the neurotransmitters GABA and serotonin, which are involved in sleep and mood.

It is generally considered a safe supplement, but side effects are possible when taking valerian, and certain people should avoid it. Be safe and talk to your healthcare provider before starting a new supplement.