Blog

Jul 01, 2025

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. Valerian is believed to have many benefits, including as a

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

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.

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Verywell / Getty Images

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.

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:

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.

Research suggests both valerian and melatonin are safe for most people for short-term use, but information on the long-term safety of both supplements is lacking.

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:

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.

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.

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.

Verywell / Anastasia Tretiak

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.

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:

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.

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.

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.

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.

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

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.

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.

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:

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.

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.

Many other supplements available today may work similarly to valerian.

Supplements that are similar to valerian root include:

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

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.

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 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.

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.

National Center for Complementary and Integrative Health. Valerian.

National Institutes of Health. Office of Dietary Supplements. Valerian.

Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L. Plant extracts for sleep disturbances: a systematic review. Evid Based Complement Alternat Med. 2020;2020:3792390. doi:10.1155/2020/3792390

Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi:10.1177/2515690X20967323

Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P. Herbal remedies and their possible effect on the GABAergic system and sleep. Nutrients. 2021;13(2):530. doi:10.3390/nu13020530

Chandra Shekhar H, Joshua L, Thomas JV. Standardized extract of Valeriana officinalis improves overall sleep quality in human subjects with sleep complaints: a randomized, double-blind, placebo-controlled, clinical study. Adv Ther. 2024 Jan;41(1):246-261. doi:10.1007/s12325-023-02708-6

Tammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial. Oman Med J. 2021;36(2):e255. doi:10.5001/omj.2021.56

Hajizadeh I, Jamshidi M, Kazemi M, et al. Comparison the effect of valerian and gabapentin on RLS and sleep quality in hemodialysis patients: a randomized clinical trial. Ther Apher Dial. 2023 Aug;27(4):621-628. doi:10.1111/1744-9987.13987

Zare Elmi HK, Gholami M, Saki M, Ebrahimzadeh F. Efficacy of valerian extract on sleep quality after coronary artery bypass graft surgery: A triple-blind randomized controlled trial. Chin J Integr Med. 2021;27(1):7-15. doi:10.1007/s11655-020-2727-1

Winter AS, Haverkamp C, Gratzke C, Huber R, Lederer AK. Valerian and postoperative sleep: a retrospective cohort analysis of gynecological, urologic and general surgical patients. Sleep. 2022;zsac122. doi:10.1093/sleep/zsac122

National Center for Complementary and Integrative Health. Melatonin: what you need to know.

Savage K, Firth J, Stough C, Sarris J. GABA-modulating phytomedicines for anxiety: a systematic review of preclinical and clinical evidence. Phytother Res. 2018;32(1):3-18. doi:10.1002/ptr.5940

Baek JH, Nierenberg AA, Kinrys G. Clinical applications of herbal medicines for anxiety and insomnia; targeting patients with bipolar disorder. Aust N Z J Psychiatry. 2014;48(8):705-715. doi:10.1177/0004867414539198

Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders-a systematic review and meta-analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi:10.1177/2515690X20967323

Jenabi E, Shobeiri F, Hazavehei SMM, Roshanaei G. The effect of Valerian on the severity and frequency of hot flashes: a triple-blind randomized clinical trial. Women & Health. 2017;58(3):297-304. doi:10.1080/03630242.2017.1296058

Mirabi P, Mojab F. The effects of valerian root on hot flashes in menopausal women. Iran J Pharm Res. 2013;12(1):217-222.

Kenda M, Glavač NK, Nagy M, Sollner Dolenc M, on behalf of the OEMONOM. Herbal products used in menopause and for gynecological disorders. Molecules. 2021;26(24):7421. doi:10.3390/molecules26247421

Poison Control. Valerian benefits and risks.

National Institutes of Health, National Center for Biotechnology Information: Drugs and Lactation Database (LactMed). Valerian.

Valerian. In: LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. National Institute of Diabetes and Digestive and Kidney Diseases.

Kelber O, Nieber K, Kraft K. Valerian: no evidence for clinically relevant interactions. Evid Based Complement Alternat Med. 2014;2014:879396. doi:10.1155/2014/879396

Lillehei AS, Halcón LL, Savik K, Reis R. Effect of inhaled lavender and sleep hygiene on self-reported sleep issues: a randomized controlled trial. J Altern Complement Med. 2015;21(7):430-438. doi:10.1089/acm.2014.0327

Jackson PA, Forster J, Khan J, et al. Effects of saffron extract supplementation on mood, well-being, and response to a psychosocial stressor in healthy adults: a randomized, double-blind, parallel group, clinical trial. Front Nutr. 2021;7:606124. doi:10.3389/fnut.2020.606124

Mehrpooya M, Rabiee S, Larki-Harchegani A, et al. A comparative study on the effect of "black cohosh" and "evening primrose oil" on menopausal hot flashes. J Educ Health Promot. 2018;7:36. Published 2018 Mar 1. doi:10.4103/jehp.jehp_81_17

By Brittany Lubeck, MS, RDNLubeck is a registered dietitian and freelance nutrition writer with a master's degree in clinical nutrition.