What Is Valerian Root?
Medically reviewed by Emily Dashiell, ND
Valerian root is a part of the valerian plant. Valerian (Valeriana officinalis) is an herb native to Europe and Asia that now grows in many other areas of the world, including the U.S. Parts of the valerian plant, including its roots, have medicinal properties and so are used as a supplement.
Valerian root in particular contains compounds that have a calming effect on the body, which is why the herb has been used for thousands of years as a natural remedy for common conditions like insomnia and anxiety.
Research suggests that valerian root may offer other health benefits as well, from reducing headache symptoms to soothing menstrual pain. But as with any supplement, knowing the potential side effects of valerian root—and how to use it safely—is key.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. The effects of supplements vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Please speak with your healthcare provider or pharmacist before starting any supplements.
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Benefits of Valerian Root
Scientists aren’t exactly sure how valerian root works in the body. It’s thought that compounds found in the herb, including valerenic acid, interact with the brain. The interaction increases certain chemicals like gamma-aminobutyric acid (GABA) that have a calming effect on the nervous system. The nervous system includes the brain, spinal cord, and nerves and acts as the messenger between the brain and body.
Here are some health benefits linked to valerian root supplements:
Could Improve Sleep
One of the most popular uses for valerian root is to promote better sleep. Research shows that valerian supplements could help people with sleep disorders like insomnia, a condition that makes it hard to fall or stay asleep or get good quality sleep.
A review of 60 studies found that valerian could be effective for treating sleep problems and may help reduce nighttime awakenings, improve sleep quality, and help people fall asleep faster.
However, the researchers noted only treatments containing 450-1,410 milligrams (mg) of whole valerian root and rhizome (the underground stem of the plant) per day for at least four weeks were helpful for sleep issues. Other valerian treatments weren’t as effective.
This means that taking a single dose of valerian or using products that contain valerian extract rather than whole valerian root and rhizome may not be helpful for treating sleep issues.
May Help Reduce Stress, Anxiety, and Depression
Because of its calming properties, people may take valerian root supplements to reduce stress and anxiety.
One study found that supplementing with 300 mg of valerian root extract per day for four weeks led to significant reductions in anxiety-associated brain activities in people who were experiencing psychological stress.
Other study findings suggest that taking valerian root could help reduce anxiety symptoms associated with lack of sleep and certain medical conditions like kidney disease.
Even though valerian root seems to have anti-anxiety and anti-stress properties, there’s not enough evidence to recommend using valerian for treating anxiety disorders like generalized anxiety disorder.
A small 2021 study of 39 people showed that valerian root may be able to improve symptoms of depression, as well. Among people undergoing dialysis (a treatment needed when your kidneys don’t work properly), those who took a valerian root supplement each day for one month had significant reductions in depression compared to those who did not take the supplement.
May Soothe Menstrual Pain
If you experience pain leading up to or during your period, valerian root might help soothe your symptoms. This is because valerian root can suppress muscle spasms and relieve pain.
In one study, 100 female students with premenstrual syndrome (PMS)—a group of symptoms like fatigue and irritability that occur usually one to two weeks before menstruation—were split into two groups. The treatment group took two capsules containing valerian root daily during the last seven days of their menstrual cycle for three months. The other group received a placebo.
The treatment group reported less severe physical symptoms of PMS, like muscle pain and breast tenderness, compared to the control group. While these findings are promising, more research is needed to understand how valerian supplements affect period-related symptoms.
May Be Helpful for Tension-Type Headaches
Tension-type headaches are the most common kind of headache. They can develop when head and neck muscles contract in response to stress, anxiety, injuries, or depression.
Researchers think that because valerian has pain-relieving and anti-stress effects, the herb could be a worthwhile natural remedy for people who get tension-type headaches.
One 2020 study found that people with tension-type headaches who were treated with 530 mg of valerian root extract per day for one month experienced significant reductions in headache severity compared with those who were given a placebo treatment.
May Relieve Menopause Symptoms
Menopause is the point in time when your menstrual cycle has stopped; you haven't had a period in a year. Menopause can cause symptoms like hot flashes, sleep problems, anxiety, and depression.
Some research has shown that valerian can help relieve some menopause symptoms. There's been evidence from several small studies that taking a valerian supplement during menopause could decrease the severity of hot flashes, improve sleep disturbances, and lower the effects of anxiety or depression.
However, more research with better designed studies would be needed to say for sure what effect valerian root could actually have on menopause symptoms.
How To Use Valerian Root
Valerian root is available in a variety of forms, including capsules, tablets, tinctures (liquid extracts), and teas.
Valerian can be taken on its own but is often used in combination with other calming, sleep-promoting herbs like chamomile and passionflower in products like sleep gummies and sleepytime teas.
The time at which you should take valerian depends on the symptoms or condition you’re hoping to improve. For example, valerian is usually taken as a single dose at bedtime to promote restful sleep, but it can be taken in multiple doses throughout the day to relieve stress and anxiety. If supplementing with valerian during the daytime, it’s usually recommended to take the supplement with meals.
Dosage
Dosing of valerian varies. Typically, the dose ranges from 300-600 mg at bedtime (if taking for sleep purposes) or broken up throughout the day.
One 2020 study found that a dosage between 450-1,410 mg per day for four to eight weeks was more effective for promoting sleep quality.
Most supplements sold online contain 500 mg of valerian root, though some contain much higher doses. If you’re not sure how much valerian you should be taking, ask your healthcare provider for advice.
Is Valerian Root Safe?
Valerian is relatively safe in the short term. It is unclear whether long-term use is safe.
Side effects are more common when using higher doses. For instance, at higher doses, valerian root is more likely to make you feel drowsy, which can impair your ability to perform tasks like driving and working.
There’s been at least two cases where people who consumed large doses of an herbal remedy that included valerian root later had seizures due to extremely low sodium levels in the blood. Researchers speculated whether valerian root could have played a role in the low sodium levels, but they could not say for sure.
Valerian has also been linked to rare cases of liver injury, but that was only when the supplement was taken in combination with other herbs, like skullcap and black cohosh.
It’s unknown if valerian is harmful to take if you are pregnant or breastfeeding.
Potential Drug Interactions
Because valerian has sedative properties, it shouldn’t be taken with medications used to treat anxiety, epilepsy, insomnia, and seizures. These medications would include:
Benzodiazepines: These are depressants that can produce sedation and are used to treat conditions like anxiety and seizure. Benzodiazepines include Ativan (lorazepam), Xanax (alprazolam), and Valium (diazepam).
Barbiturates: These are depressants that can help treat anxiety and reduce muscle spasms and seizures. Examples include Luminal (phenobarbital) and Diprivan (propofol).
Anticonvulsants: Medications like Phenytek (phenytoin) and Depakene (valproic acid) can help prevent seizures.
Sleep medications: Medications like Ambien (zolpidem) and Lunesta (eszopiclone) can help you fall or stay asleep.
If you’re currently taking one or more medications, it’s best to check with your healthcare provider before taking any herbal supplement, including valerian root.
And if you're already taking a supplement, you should also check about any potential risks for mixing supplements. For instance, supplements like melatonin, St. John’s wort, and kava can have a sedative effect similar to that of valerian. When taken together, the supplements may have a stronger or different effect than intended.
Because of its potential sleep-inducing properties, valerian should also not be taken with alcohol.
What to Look For
When shopping for a valerian supplement, it’s important to purchase products from reputable companies.
Although the U.S. Food and Drug Administration regulates dietary supplements, including herbs like valerian, the regulatory process is not as strict as it is for medications.
To ensure you’re buying the safest, most effective valerian supplement, it’s best to research companies before you start shopping. When possible, choose valerian supplements from companies that use third-party labs—such as Underwriters Laboratories, United States Pharmacopeia, and NSF International—to test their products for quality and purity.
Also, keep in mind that valerian supplements come in different forms. If you can’t tolerate swallowing pills, a tea or tincture might be a better choice.
Can You Take Too Much Valerian Root?
Even though valerian is relatively safe, it’s possible to take too much.
Case studies on people who ingested extremely high levels of valerian—though alongside other supplements—have reported dangerous side effects like seizures and low levels of sodium in the blood.
It’s important to always follow dosing instructions on supplement labels. Although there’s currently no set guideline for an upper limit on valerian, some experts recommend avoiding doses greater than 1,060 mg per day. You should always check with your healthcare provider about what dose would be most appropriate for you.
Side Effects of Valerian Root
Few adverse events have been reported with valerian use. Any side effects that have been reported are generally mild. The most commonly reported side effects in research studies include:
Keep in mind that higher doses of valerian are more associated with side effects like drowsiness. This is why nighttime doses of valerian used to promote restful sleep are generally higher while daytime regimens are split into multiple, small doses.
A Quick Review
Valerian root is a popular herbal remedy used to help with common conditions like insomnia and anxiety. It comes from the valerian plant and is used as a supplement in different forms, including as a capsule and liquid extract. Research shows that valerian root may help promote restful sleep; reduce stress and anxiety; and improve symptoms related to tension-type headaches, premenstrual syndrome, and menopause. Valerian root is generally safe, though it could cause side effects like drowsiness and interact with commonly prescribed medications. If you’re interested in taking valerian, it’s always best to check with your healthcare provider first. They can help you decide if valerian is the right choice for you and how much you should take.
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