Valerian Root Benefits for Stress, Health & Sleep Disorders

Valerian Root benefits derive from the natural sedative properties of the plant.

It has been found effective for improving sleep habit and reducing episodes of insomnia.

It is also used to control anxiety and prevent panic attacks. Many take Valerian pills to help them relax, improve mood and reduce stress after a long week.

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Between 300 — 900 mg per day

Rated Likely Safe

Valerian is an herb that has been used medicinally for over 2000 years. Its popularity is due to its effectiveness as a mild, natural sedative.

Despite the well-documented historical uses, research is still on-going into the medical properties of this plant. From the existing studies that can be found online, Valerian has been observed to regulate stress levels and improve sleeping patterns.

Stress is becoming an increasing serious health problem which can lead to many physical and mental complications. A major scientific study undertaken in 2010 in the United States shows that 62% of people experience difficulty with sleeping on a weekly basis.

Valerian Root may help those who experience difficulty falling asleep and staying asleep through the night. It can also reduce signs of anxiety by activating GABA receptors in the brain. GABA is the chief neurotransmitter that is responsible for preventing us from becoming anxious or feeling stressed.

When anxious thoughts become difficult to overcome, our neurons release GABA to control the level of stimulation in the brain. By serving as an “off-switch”, GABA helps us to calm down and deal with anxiousness.

Is Valerian Safer than Prescription Sedatives?

Many prescription sleep medications and anxiolytic (anti-anxiety) drugs work on GABA receptors. These drugs are often linked to high rates of side effects and withdrawal symptoms.

This is one of the main reasons why the Valerian herb has become so widely used for sleep disorders. Some doctors may also recommend Valerian Root, in conjunction with other medications for the treatment of depression.

Best Way to Take Valerian

When choosing a Valerian Root product, opt for a formulation that contains as much natural root extract of the herb as possible. The roots of this plant contain the highest percentage of active ingredients.

Formulations that primarily use the leaves, flowers and stems of this plant may require larger dosages to see the same benefits. Especially avoid products that contain the dried leaf or liquid form as these can become toxic if left for extremely long periods of time.

Valerian Dosage Guidelines

However, it is also possible to take a small dosage of Valerian Root to relieve nerves before stressful events like speaking in public or an exam. Its effectiveness in this area has not currently been scientifically validated and is under review.

You should not use Valerian root for the first time before an important event unless you know how this herb will affect you. Always start with the smallest effective dosage and only increase if you are not experiencing desired benefits.

The dosage of Valerian that you use can greatly determine its effectiveness as a natural sedative. Some online guides suggest that if you take between 500 and 700 mg of Valerian Root extract each night, you should only use this supplement for one month.

Or you can reduce the dosage to between 200 and 300 mg and take the supplement for a longer period of time, up to 60 days. Valerian root benefits may take up to one month to develop fully, according to study results.

Is Valerian Root Safe to Use?

Valerian Root is still being studied in clinical and research settings to determine the exact mechanisms of action and effects on the body. Medical use is limited at this point in time due to the lack of conclusive research data on the herb.

However, those studies that have been done on the consumption of Valerian Root so far have found that there are no serious side effects when using the herb.

Overdoses can occur if used in excess, but the dosage threshold is quite high. Typically, it has a mild effect on the body and it may take a week to notice it working.

As with any herb or supplement, always consult your doctor before you start taking it if you are taking other medications, pregnant or breast-feeding, or have another health condition that may interfere with safe use.

Content

Have you considered clinical trials for Insomnia?

We make it easy for you to participate in a clinical trial for Insomnia, and get access to the latest treatments not yet widely available — and be a part of finding a cure.

What is melatonin?

Melatonin is a natural hormone produced in your brain in response to darkness. It helps to regulate your circadian rhythm (internal alarm clock) and is partly responsible for helping you get to sleep.

Too much light at night can prevent your brain from producing enough melatonin. Taking a melatonin supplement can compensate for this and help remind your body when it is time to sleep. Although melatonin is natural, many supplements contain a higher dose than your body would normally produce.

What is valerian root?

Valerian is a plant native to Europe and Asia that has long been used to treat:

Because of its long history, it is often promoted as a treatment for insomnia and sleep disturbances, as well as for mental health issues, premenstrual syndrome, menopause symptoms, and headaches.

The part of the valerian plant used medicinally is the root and rhizomes (underground stems).

Dosage and side effects

There is no official recommended dosage of melatonin for adults, but a range of 0.5–5 mg¹ appears to be safe. There is still a lot of research to be done into whether taking melatonin works for insomnia, although it does seem to help with shift work sleep disorder (SWSD) and delayed sleep-wake phase disorder (DSWPD). Older adults should start with the lowest dose of melatonin possible, but children can handle the same dosage range as adults.

It’s wise to use the lowest dosage that seems to help. Side effects from melatonin include:

• Morning and daytime drowsiness

You should not take melatonin if you are pregnant or breastfeeding, and melatonin should not be given to older adults with dementia. You should also talk to your doctor if you are taking:

If you have depression or epilepsy, you should talk to your doctor.

Always choose a high-quality supplement. As supplements are not as heavily regulated as prescription or over-the-counter medication, they are more likely to have an incorrect dosage or be contaminated with other substances. For example, some melatonin supplements have been found to be contaminated by serotonin, which can have unwanted side effects even in small doses.

Check the ingredients on supplements so you are familiar with everything that it contains.

Dosage and side effects

The effective dose of valerian root extract for sleep ranges is 300–600mg,² based on reviewed studies. If using dried root, an equivalent dose is 2–3 g, which should be soaked in one cup of hot water for 10 to 15 minutes. Higher doses are not more effective but rather cause more side effects.

Side effects include:

• Morning drowsiness at higher doses

• Potential dependency leading to withdrawal symptoms (typically at higher doses)

Valerian should not be mixed with other central nervous depressants as they can make it more potent. If you are having surgery, tell your anesthesiologist you are using valerian so they can adjust medication dosages as necessary.

Valerian can also increase the potency of:

• Other sleep aids

Never mix valerian root and alcohol. Mixing valerian root with other sleep aids can make you extremely drowsy. This applies to other herbs with a sedating effect, such as catnip, chamomile, and lemon balm. Valerian may also potentially interact with antihistamines and statins.

Valerian root is not recommended while pregnant or breastfeeding due to a lack of research on its effects. Do not give valerian to a child without first talking to your doctor.

Does melatonin work to treat insomnia?

Melatonin has been shown to be effective in some people for treating short-term sleep disturbances, especially those caused by jet lag. It appears that it can help your brain «reset» to the new schedule.

However, there is no good evidence that it works to treat chronic insomnia. Also, it appears not to be helpful at all to some people. Likely, melatonin is only helpful for certain specific causes of insomnia.

Taking melatonin is not a substitute for talking to your doctor about treatment for your insomnia, and cognitive behavior therapy (CBT) remains the front-line treatment. If melatonin does not work for you, stop taking it. Tell your doctor that you tried melatonin, and it did not work.

Does valerian root work to treat insomnia?

The evidence supporting the use of valerian root is stronger. Specifically, valerian root appears to decrease sleep latency – it helps you get to sleep faster and improves sleep quality. It works best in people who are poor sleepers and habitually have lengthy sleep latency, especially women and older men.

In people who do not have sleep issues, valerian appears not to work better than a placebo (and may, in fact, be working as a placebo). The evidence is inconclusive, but it certainly seems that some people find it helpful.

Be aware that valerian root can worsen insomnia in some individuals. If this is the case for you, stop taking valerian immediately.

Valerian appears to be safe for short-term use, but very high doses can result in physical dependency similar to that of prescription sleep aids. In fact, valerian has some of the same side effects as common prescription sleep medication, including vivid dreams, and thus may work in a similar way.

Which supplement should you choose?

Both melatonin and valerian root are available over the counter, so you can technically start taking them without a go-ahead from your doctor. However, if you have chronic insomnia, it is wise to talk to your doctor rather than trying to self-medicate. The best treatment for chronic insomnia is therapy, and it is not something you can treat on your own.

Melatonin is worth trying if you have jet lag or are working shifts and trying to get yourself to sleep on an «off» schedule, but it does not work for everyone, and there are no good studies on its long-term safety.

Valerian appears to reduce sleep latency and is a potential choice if you lie awake for a while before finally getting to sleep. Again, there is no conclusive evidence that it helps, although it has been used for a long time. Be aware that high doses of valerian can cause dependency and morning drowsiness.

Never exceed the recommended dosage. Never mix valerian with prescription sleep medication, as this can cause extreme drowsiness and make you unsafe to drive or work.

Neither supplement is a substitute for a proper evaluation of your insomnia, although doctors may recommend melatonin or valerian root in certain circumstances. However, neither have major safety concerns for healthy adults who are not on a lot of medication, so they can be a useful option for short-term issues.

Can you take both melatonin and valerian root?

If you are having sleep issues, you may be tempted to combine melatonin and valerian root. Some commercial supplements contain both, sometimes with other herbs, such as lavender and chamomile.

Using both supplements together can increase side effects, including drowsiness, dizziness, and difficulty concentrating. This could make it unsafe for you to drive or operate machinery.

It’s typically not recommended to take both supplements at the same time. It’s wise to be careful with sleep aid supplements that contain multiple calming herbs as this can also result in next-day drowsiness and increased side effects.

Check the ingredients on sleep aids to make sure you are not mixing too many calming substances. Monitor yourself for the effects, and avoid using supplements that make it hard for you to get up the next morning.

The lowdown

Both melatonin and valerian root appear to have some benefits in treating acute insomnia. Neither is a substitute for medical treatment, and there is little research on the effects of long-term use.

Melatonin can be helpful for jet lag, helping your brain adjust to the new time zone. Valerian root has been shown to help reduce sleep latency and get you to sleep faster. Both are safe as long as you keep the dosage relatively low but should be avoided when pregnant or breastfeeding.

If you do use a sleep supplement, choose a high-quality one from a reputable brand. As supplements are not as tightly regulated as drugs, they are more likely to be labeled inaccurately or contaminated. Avoid taking valerian and melatonin at the same time, as this is likely to result in increased side effects. Remember that «natural» is not the same thing as «safe.»

Sleep aid supplements can sometimes be helpful for short periods, but you should talk to your doctor if your insomnia continues.

Valerian root (Valeriana officinalis) is an herb from regions of Europe and Asia with medicinal use dating back to ancient Greece and Rome. It is believed to have many benefits, including as a treatment for both insomnia and anxiety. However, the research is lacking.

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 will discuss 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.

However, even if supplements are third-party tested, that doesn’t mean they are necessarily safe for all or effective in general. Therefore, it is important to talk to your healthcare provider about any supplements you plan to take and check in about potential interactions with other supplements or medications.

Supplement Facts

• Active ingredient(s): Valerenic acids
• Alternate name(s): Setwall, Valerianae radix, Baldrianwurzel, phu
• Legal status: Legal in the United States and available over the counter
• Suggested dose: No approved dosage guidelines
• Safety considerations: Side effects such as headache, upset stomach, excitability, and heart disturbances, among others

Uses of Valerian Root

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.

At least some preliminary evidence suggests valerian root may help with:

• Insomnia
• Anxiety
• Hot flashes associated with menopause

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

Valerian root 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 in the Journal of Evidence-Based Integrative Medicine concluded that 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 that it may directly interact with serotonin (another key neurotransmitter involved in sleep).

Valerian root 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.
• 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 root for insomnia have been small. Larger human trials may be necessary to prove its role in sleep conditions further.

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.

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.

More recent research appears to have similar findings. A 2021 study on people receiving kidney dialysis recorded significant reductions in illness-related anxiety and depression.

Another study 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 root may improve anxiety symptoms.

In the meantime, it is important to remember 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 minimize hot flashes from menopause. However, the exact mechanism of action is unknown since valerian root does not appear to influence hormone levels directly.

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

Historically, valerian root has been used for additional uses. These uses include:

• Nervousness
• Trembling
• Headaches
• Heart palpitations
• Stomach spasms
• Epileptic seizures
• Attention deficit hyperactivity disorder (ADHD)

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

What Are the Side Effects of Valerian Root?

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

Common 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

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

Severe Side Effects

There have been little to no reports of severe side effects for valerian root. For the most part, if they do occur, valerian root side effects are mild.

Yet, research on the herb is still emerging, meaning severe side effects may be possible.

In rare instances, valerian root has been associated with liver damage, but mostly when combined with other herbal remedies. Experts don’t yet know whether valerian root itself caused the damage or if it is due to contaminants in valerian products.

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 root.

Due to a lack of safety research, it is advised that people who are pregnant or nursing avoid using valerian root. Some of the chemicals in valerian root are suspected of harming the fetus or breastfed newborns.

Additionally, it is unknown whether valerian root is safe for use in children, especially those under the age of 3.

Due to the potential risk of liver damage, people with liver disease or who drink high amounts of alcohol may need to avoid using valerian root.

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

How Much Valerian Root 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 root 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.

It should be noted that many studies done on valerian root have used different forms of the supplement as well as different doses. To find the right dose for you, talk with your healthcare provider.

What Happens If I Take Too Much Valerian Root?

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

Whether valerian root is toxic has yet to be proven. Yet, taking more valerian root 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.

Valerian root 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)
• and other central nervous system depressants, such as , morphine, and propofol
• Saint-John’s-wort
• Kava
• Melatonin

Other interactions may exist. However, according to a 2014 review, there is little to no evidence of clinically relevant interactions with valerian root.

Regardless, it is essential that you 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 root supplements in a cool, dry place and keep them out of direct sunlight.

Be sure to discard any leftover valerian root supplements once they have reached their expiration date.

Many other supplements available today may work similarly to valerian root.

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 is recommended at a time.

Frequently Asked Questions

• Is valerian root safe during pregnancy?

  Not enough is known regarding valerian root’s safety during pregnancy. There is not enough evidence to support its use.

  For this reason, it is recommended that people who are pregnant avoid using valerian root.

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

• Does valerian root increase serotonin?

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

• Is it OK to take valerian root every day?

  Valerian root is considered safe if used for 28 days or less. This is because only short-term studies of up to 28 days have been performed on valerian root. Therefore, it is unknown whether valerian root is safe to use every day and for the long term.

Sources of Valerian Root & 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 Root

Valerian root 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.

If tea is not your preference, there are other forms of valerian root.

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.

Because herbal remedies like valerian root are largely unregulated in the United States, steps should be taken to find products that are safe and reliable.

One way to do this is by checking the label to see if the supplement has been certified by an independent agency like USP, ConsumerLab, or NSF International.

These certifying bodies ensure that the supplements voluntarily submitted for testing contain the active and inactive ingredients listed on the product label and are free of contaminants. But keep in mind that certification doesn’t guarantee safety or effectiveness.

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 root, and certain people should avoid it. Be safe and talk to your healthcare provider before starting a new supplement.

Valerian Root uses vary greatly from curing cuts, scars and superficial wounds to the body, as well as being a mild and naturally occurring sedative.

Valerian root supplements are taken to reduce stress and aid sleeping problems, such as insomnia.

The herb can also be taken to reduce pain symptoms, improve mood, support better behavioral control for individuals with ADHD and it may be effective for epilepsy in body humans and domestic pets.

The use of Valerian Root as a herbal tonic is typically combined with other herbal extracts such as lemon balm, hops and skullcap.

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Between 300 — 900 mg per day

Rated Likely Safe

What is the Valerian Plant?

During the summer months, the Valerian plant has pink or white flowers, sprouting from the top of the stem.

It is very commonly found in Europe and some parts of western Asia. In recent times, it has been introduced to parts of North America, but it is not originally native to there.

Valerian Roots uses have varied over the centuries. Historically, it has been used as a perfume across Europe. Its multiple health benefits were not discovered in Europe until the 19th century.

Since then, a variety of uses and benefits have been discovered. Valerian Roots uses are most popular for aliments relating to stress and disrupted sleep patterns. It is a naturally occurring sedative and can have positive effects on the body and mind.

An Alternative to Benzodiadepines?

However, Benzo drugs can have a significant impact on the body, if taken with other drugs, in large quantities or if they are used in a prolonged or abusive manner. These drugs often cause withdrawal when their use is terminated. Valerian Root has a similar sedative effect on the body, but less risk of side effects and almost no reported incidents of withdrawal.

For people with mild sleep and stress problems, a small quantity of Valerian Root used in conjunction with a herbal tea has be shown to be effective in relaxing the body and ensure a good nights sleep. Valerian extract is most effective when taken for at least a duration of one month, according to research trials. A small amount of the herb can also be taken in tincture form to relieve tension and calm nerves before high-stress activities.

How does Valerian Root Work in the Brain?

There is no clear agreement in the research community about how Valerian works. While a lot of research has been undertaken, there are still questions regarding the exact mechanisms of Valerian in the body and further studies are required.

What scientists are currently trying to ascertain, is the complex relationship that exists between Valerian Root and the GABAergic system.

GABA receptors are an essential part of our nervous system, serving an inhibitory function to prevent us from becoming over-excited. GABA activity is higher in the evening as our bodies are preparing for sleep.

GABA receptors can control our anxiety level, regulating the amount of stimulation we experience at any given point. Many Benzodiazepine drugs work by activating GABA receptors. The use of Valerian also activates these receptors to a lesser degree.

Valerian root capsules are GABA agonists, stimulating the GABAergic system. This results in an inhibitory response within the Central Nervous System and relief of anxiety. Taking GABA agonists also causes sedation and a lowering of our alertness levels so that we can relax and fall asleep more readily.

Summary

There are few side effects linked to the use of Valerian pills, oil or liquid drops. It is best to test the product with a small dosage before using the full amount recommended by the manufacturer.

Skip to content

Table of Contents

Sleep loss is
a worldwide problem

. Health experts suspect that insufficient sleep prompts or exacerbates many serious health issues, which is why getting optimal sleep should be a top priority.

If you are one of the many people who doesn’t sleep enough or has trouble sleeping, you might wonder if natural sleep aids can help you. We explore valerian root, a popular natural sleep aid, covering its impact on the body, potential side effects, and recommended dosage.

The is an herb native to Asia and Europe, but it can also be found in North America. The root of the plant is used for different purposes and has a distinct scent that many people find unpleasant.

Valerian root’s medical usage dates back to ancient Greece and Rome. Early on, people treated migraine, tiredness, stomach cramps, and insomnia with valerian. Currently, people primarily take valerian to help address insomnia, anxiety, premenstrual syndrome (PMS), menopause, depression, and headaches.

When used as a , valerian root is generally dried, then made into a tea, tincture, capsule, or tablet. These forms of valerian root are available without a prescription in pharmacies, grocery stores, and online. Valerian root supplements are very popular natural sleep aids, and they are commonly used in such as France, Germany, and Sweden. In a survey conducted in the U.S.,
more people reported taking valerian root

for sleep compared to melatonin.

Finding Reputable Sleep Supplements

• , also called valepotriates
• Essential oils, including and valeric acid
• Lignans
• Flavonoids
• GABA (at low levels)

Effects on the Body

More research is needed, but valerian root may impact the body in a variety of ways. For example, the iridoids found in valerian root may act as anti-inflammatories and inhibit the expression of specific genes. Studies of mice suggest that valerian root can ease pain in the body through flavonoids, which inhibit the creation of nitric oxide.

Effects on the Brain

When it comes to the brain, researchers have primarily studied how valerenic acid in valerian root affects GABA receptors, a type of neurotransmitter in the brain. The effect on GABA receptors is at least partially how valerian root supplements ease anxiety, though its impact could vary from person to person depending on their sex and age. Valerian root also likely impacts serotonin receptors, which are involved in mood and sleep.

Valerian root has also been found to reduce
brain activity in the motor cortex

in response to stimulation, as well as change how in different parts of the brain work together in response to stress and anxiety.

However, some studies found that valerian root had no effect or a statistically insignificant effect. To see improvement, people might have to take valerian root regularly, rather than once in a while or as needed.

One thing to keep in mind is that the American Academy of Sleep Medicine (AASM) advises against the use of natural sleep aids, including valerian root and melatonin, when
treating chronic insomnia

, due to the lack of evidence for their effectiveness and safety. Chronic insomnia is a sleep disorder in which a person has trouble falling or staying asleep three more nights per week for
at least three months

. During this time, they also experience daytime fatigue or difficulty concentrating.

Generally, taking valerian root supplements is thought to produce fewer side effects than taking sedative or hypnotic medications for sleep.

• Headache
• Upset stomach
• Feelings of uneasiness
• Heart rate changes
• Insomnia
• Drowsiness
• Dry mouth
• Vivid dreams

The effects valerian root has on a person may depend on the dosage taken.

Many studies have found valerian root to be a safe natural sleep aid. Researchers have found taking valerian root regularly for up to 28 days doesn’t cause problems for most adults.

People taking sedatives or other anti-anxiety or sleep medications should avoid valerian root. There’s a chance these drugs could interact or become too sedating when combined. Also, those who are pregnant or nursing and children under the age of 3 shouldn’t take valerian root because risks haven’t been studied in these groups yet.

Studies of the longer-term safety of valerian root supplementation haven’t been conducted. The American Academy of Sleep Medicine also recommends against using valerian root for chronic insomnia because they’ve determined there isn’t enough research demonstrating its safety or efficacy.

There is no official dosage recommended for people wanting to take valerian root. Most research studies of valerian root’s effect on sleep have people take 300 to 600 milligrams, once per day, on a regular basis.

When taking a supplement, it’s often best to start with a low dose, then gradually increase it over time, if needed. Talk to your doctor before starting valerian root to discuss dosage and if it’s the best sleep aid for you.

Since there are no official guidelines regarding natural sleep aids, consider speaking to your doctor before taking one. Whether you’re interested in valerian root, melatonin, ashwagandha, or cannabis, your doctor can advise on potential risks and side effects, as well as a recommended dosage.

If you experience more than the occasional trouble sleeping and think you might have a sleep disorder, make an appointment with your doctor instead of self-treating with natural sleep aids. A variety of sleep disorders disrupt sleep and cause daytime tiredness. Your doctor will ask questions and, if necessary, order tests to determine what is the root cause of your sleep issues so you can receive proper treatment.

• Clock-Watching Tends to Aggravate Insomnia and Increase Use of Sleep Aids
  
  May 16, 2023 – New research found that monitoring the time while trying to sleep can exacerbate insomnia and spur sleep aid use.







• Use of Sleeping Pills Is Associated With Shortened Life Expectancy
  
  April 10, 2023 – A study of community-dwelling adults in Taiwan linked sleeping pill use with shortened life expectancy and increased mortality risk.







• Study Shows 75% of Older Adults Using Sleep Medications Want to Reduce Use







• CBD Found to Extend Sleep but Impact Memory Consolidation

  Listed news articles do not represent the opinion of Sleep Foundation and are provided for informational purposes only.

Thanks for the feedback — we’re glad you found our work instructive!

Your privacy is important to us.

Thanks for the feedback — we’re glad you found our work instructive!

Jay Summer,

Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master’s degrees in writing and public policy.

Medically Reviewed By

Dr. Abhinav Singh,

Sleep Medicine Physician

Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders.

1. Chattu, V. K., Manzar, M. D., Kumary, S., Burman, D., Spence, D. W., & Pandi-Perumal, S. R. (2018). The global problem of insufficient sleep and its serious public health implications. Healthcare, 7(1), 1.

   
   https://pubmed.ncbi.nlm.nih.gov/30577441/
   

2. National Center for Complementary and Integrative Health. (2020, October). Valerian., Retrieved November 27, 2021, from

   
   https://www.nccih.nih.gov/health/valerian
   

3. National Institutes of Health Office of Dietary Supplements. (2013, March 15). Valerian., Retrieved November 27, 2021, from

   
   https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
   

4. Zare, A., Khaksar, Z., Sobhani, Z., & Amini, M. (2018). Analgesic effect of valerian root and turnip extracts. World Journal of Plastic Surgery, 7(3), 345–350.

   
   https://pubmed.ncbi.nlm.nih.gov/30560075/
   

5. American Academy of Sleep Medicine. (2007, July 1). Journal SLEEP: Many insomniacs turn to valerian and melatonin to help them sleep., Retrieved November 27, 2021, from

   Journal SLEEP: Many Insomniacs Turn to Valerian and Melatonin to Help Them Sleep

   
   

6. Shinjyo, N., Waddell, G., & Green, J. (2020). Valerian root in treating sleep problems and associated disorders—A systematic review and meta-analysis. Journal of Evidence-Based Integrative Medicine, 25, Article 2515690X20967323.

   
   https://pubmed.ncbi.nlm.nih.gov/33086877/
   

7. Wang, C., Gong, X., Bo, A., Zhang, L., Zhang, M., Zang, E., Zhang, C., & Li, M. (2020). Iridoids: Research advances in their phytochemistry, biological activities, and pharmacokinetics. Molecules (Basel, Switzerland), 25(2), 287.

   
   https://pubmed.ncbi.nlm.nih.gov/31936853/
   

8. Becker, A., Felgentreff, F., Schröder, H., Meier, B., & Brattström, A. (2014). The anxiolytic effects of a Valerian extract is based on valerenic acid. BMC Complementary and Alternative Medicine, 14, 267.

   
   https://pubmed.ncbi.nlm.nih.gov/25066015/
   

9. Mineo, L., Concerto, C., Patel, D., Mayorga, T., Paula, M., Chusid, E., Aguglia, E., & Battaglia, F. (2017). Valeriana officianis root extract modulates cortical excitatory circuits in humans. Neuropsychobiology, 75(1), 46–51.

   
   https://pubmed.ncbi.nlm.nih.gov/29035887/
   

10. Roh, D., Jung, J. H., Yoon, K. H., Lee, C. H., Kang, L. Y., Lee, S. K., Shin, K., & Kim, D. H. (2019). Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial. Phytotherapy Research: PTR, 33(4), 939–948.

    
    https://pubmed.ncbi.nlm.nih.gov/30632220/
    

11. Sateia, M. J., Buysse, D. J., Krystal, A. D., Neubauer, D. N., & Heald, J. L. (2017). Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: An American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine, 13(2), 307–349.

    
    https://pubmed.ncbi.nlm.nih.gov/27998379/
    

12. American Academy of Sleep Medicine. (2014). International Classification of Sleep Disorders — Third Edition (ICSD-3) (Online).

    Home

    
    

Learn More About Sleep Aids

Orexins

By
Rob Newsom
April 29, 2022

Other Articles of Interest

Sleep Hygiene

Bedroom Environment

Sleep Solutions

Best Mattresses

How Sleep Works

We Are Here To Help You Sleep.

Tell us about your sleep by taking this brief quiz.

Based on your answers, we will calculate your free
Sleep Foundation Score
^™
and create a personalized sleep profile that includes sleep-improving products and education curated just
for you.