Table of ContentsView AllTable of ContentsUsesSide EffectsPrecautionsDosageToxicityInteractionsHow to StoreSimilar SupplementsSources & What to Look For
Table of ContentsView All
View All
Table of Contents
Uses
Side Effects
Precautions
Dosage
Toxicity
Interactions
How to Store
Similar Supplements
Sources & What to Look For
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 bothinsomniaandanxiety.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-aminobutyricacid(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. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Uses of Valerian
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 withserotonin(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.
Is valerian safer than melatonin?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.
Is valerian safer than melatonin?
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.
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:
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.
10 Simple Ways to Curb Hot Flashes
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.
Verywell / Anastasia Tretiak
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:
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 withliver damage. Avoid taking valerian if you haveliver 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.
Valerian During Pregnancy
Not enough is known regarding valerian root’s safety during pregnancy. People who arepregnantor 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 forinsomnia.
Dosage: How Much Valerian Should I Take?
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.
Supplement FactsActive ingredient(s):Valerenic acidsAlternate name(s):Setwall,Valerianae radix, Baldrianwurzel, phuLegal status:Legal in the United States and available over the counterSuggested dose:No approved dosage guidelinesSafety considerations:Side effects such as headache, upset stomach, vivid dreams, mental dullness, and heart disturbances, among others
Supplement Facts
Active ingredient(s):Valerenic acidsAlternate name(s):Setwall,Valerianae radix, Baldrianwurzel, phuLegal status:Legal in the United States and available over the counterSuggested dose:No approved dosage guidelinesSafety considerations:Side effects such as headache, upset stomach, vivid dreams, mental dullness, and heart disturbances, among others
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 tooverdoseon 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.
Verywell / Anastasia Tretiak
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.
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.
Sources of Valerian and What to Look For
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.
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.
24 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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