Valerian: Potential Benefits, Side Effects, and More

Valerian: Potential Benefits, Side Effects, and More

Valerian: Potential Benefits, Side Effects, and More
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Updated on October 11, 2025
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Valerian root has been used in traditional systems of medicine for thousands of years as a sleep aid and is often touted for its anti-anxiety effects and ability to ease menopause symptoms. Studies have concluded that for most healthy people, valerian is safe when taken short term, but there is some risk for pregnant women and children.

Despite the buzz around this supplement, the science on its effectiveness isn’t conclusive. Much of the research on valerian’s effects has used small study sizes, and there isn’t enough long-term study data.


Potential Health Benefits of Valerian

The main benefit of valerian is its usefulness as a sleep aid, but the herb is associated with other potential benefits, too.

“Valerian seems to work by increasing GABA [neurotransmitter] activity in the brain, which is linked to a calming effect,” says Amy Chow, RD, the founder of BC Dietitians, a database of nutrition experts in Langley, British Columbia.

Many potential benefits are derived from a handful of studies or those with small sample sizes, so they’re not conclusive.

It May Improve Sleep

Most people take valerian to sleep better. One small study involving 72 adults with mild insomnia found that 200 milligrams (mg) of valerian extract taken an hour before bedtime for eight weeks led to significant improvements in the time it took participants to fall asleep, their overall sleep time, and the percentage of time spent sleeping while lying in bed. The researchers also noted that those who used valerian had less anxiety and daytime sleepiness and reported feeling more refreshed.

“Although there is subjective support for the [possible] sleep-improving properties of valerian, such findings have been unable to be reproduced quantitatively or objectively,” says Staci Gulbin, RDN, the founder of Lighttrack Nutrition in Denver and a former researcher at the U.S. Department of Agriculture (USDA).

In fact, one review of eight systematic reviews found that valerian didn’t help insomnia in any significant way.

 But a significant amount of valerian research is conducted on animals.

“More randomized, controlled human studies are needed to confirm any sleep benefits of valerian,” Gulbin says.

It May Alleviate Hot Flashes and PMS

Valerian may ease side effects of hormonal issues in women, including hot flashes, a common symptom of menopause. In one small study of 60 postmenopausal women ages 45 to 55, one group took a 530 mg capsule of valerian twice a day for two months, and the other took a placebo. The valerian group saw a significant reduction in the severity of their hot flashes.

Valerian root extract may also help treat symptoms of premenstrual syndrome (PMS). In one small study in Iran of 100 women ages 20 to 30, researchers found that emotional, behavioral, and physical symptoms improved after participants took 530 mg of valerian twice a day for the last seven days of their menstrual cycle, older research found.

 Though, research on valerian’s potential benefits for women experiencing PMS or menopause is limited. “Larger human studies could provide more evidence of valerian’s potential health benefits,” Gulbin adds.

It May Ease Anxiety and Depression

One study involving patients with advanced kidney failure on hemodialysis found that taking valerian root an hour before sleep for one month led to lowered symptoms of anxiety and depression, as well as improving sleep quality.

“The limitations are that it is a small sample size in a very specific population,” says Laura Craig, MD, a Chicago-based board-certified psychiatrist and the founder of Betula Mental Health. The researchers also evaluated symptoms associated with anxiety and depression versus directly studying people with anxiety or depressive disorders, she adds.

In her practice, Dr. Craig recommends valerian mainly for sleep issues, though says it may help mild anxiety as well. “But there is minimal evidence to support its use in depression,” she notes.

Potential Risks and Side Effects of Valerian

Research is limited and not conclusive, but some studies suggest that valerian is safe for most healthy people, with few serious side effects reported. But there are some risks and possible side effects to be aware of.

Risks

Certain groups of people shouldn’t take valerian, including women who are pregnant or breastfeeding and children younger than 3.

Because valerian can increase sleepiness, you shouldn’t take it in combination with alcohol or other sedative drugs, such as barbiturates and benzodiazepines, or dietary supplements such as St. John’s wort, kava, and melatonin.

“You should talk with your doctor before starting any new supplement to make sure it won’t interact with any prescribed medicines you may be taking,” Gulbin says. “And as an important note, prescription medications should never be replaced by dietary supplements.”

Side Effects

Valerian side effects are rare, but may include:
Because valerian is sometimes taken as a sleep aid, drowsiness may be considered a desired outcome rather than a side effect. This means you shouldn’t drive or be in a position where you need to be alert after you take it.

 It’s also possible you’ll experience drowsiness the next day.
Some people might have what’s known as a paradoxical reaction to valerian, meaning it may make them agitated and restless instead of relaxed. This could be the result of incorrect dosing.

If you stop taking valerian abruptly, withdrawal symptoms may include anxiety, irritability, insomnia, and (rarely) hallucinations.

 Craig says she has not had anyone experience withdrawal from stopping valerian, but it is something to watch out for — and speak to your doctor about if you’re already taking the supplement but plan to stop.

How to Select and Store Valerian

In the United States, valerian is available as a dietary supplement in different forms, including powder, capsule, tincture, gummy, liquid extract, and tea.

Selection

To choose a quality supplement, check the label for USP, NSF, or ConsumerLabs Approved. This means the product has undergone third-party testing for quality and purity.

“Be aware of any outrageous claims a product may make, since this could indicate that it may be unsafe or untrustworthy,” Gulbin says. “And claims of being organic or natural do not make a supplement product safe.”

Speaking from their clinical experiences, Chow says extracts are generally more reliable and standardized than teas or raw powders, and Craig prefers tinctures because they make it easier to determine the right dose for you.

“I typically advise people to start with a few drops (such as ½ dropper) and work their way up from there,” she says. “Start small — you may be surprised how strong it is.” Check the recommended dosages on specific products to determine the right amount for you.

Tinctures and liquid preparations of herbs are generally more quickly absorbed into the body than capsules of powder, Gulbin adds.

Storage

Valerian should be stored in a dark area in a light-resistant container as it can be sensitive to light.

Dosage of Valerian

There’s no agreed-upon dosage for valerian, so it’s important to talk to your doctor about if it’s right for you, and how much to take.

 Typically, doses range from 350 to 1,000 mg per day.

“Most studies use valerian extract in the range of 300 to 600 mg,” Chow says. “It can take a few days to a few weeks of consistent use to see effects.”

Finally, if you go the tincture route, the typical dose found in most supplements on health food store shelves is 0.5 to 1.5 milliliters (mL) daily, Gulbin says.

The Takeaway

  • Valerian root, often found in supplement form, is best known as a dietary sleep aid, but some research suggests it may also ease anxiety and help with PMS and menopausal symptoms — yet research on its possible health benefits is inconclusive.
  • Valerian is generally safe for short-term use, but it may cause side effects such as headaches, stomach upset, and drowsiness, and it has the potential to interact with sedative medications. Pregnant and breastfeeding people and children under the age of 3 should not take valerian.
  • The FDA does not regulate supplements and there’s no consensus on dosage for valerian. Be sure to speak with your doctor before you try valerian to see if it’s right for you, and how much to take.
  • To find products that have been tested for purity and quality, look for third-party logos on the label, and be sure to store it in a dark container out of the reach of children and pets.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Valerian. National Center for Complementary and Integrative Health. May 2025.
  2. Valerian. National Institutes of Health. March 15, 2013.
  3. Shekhar HC et al. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Advances in Therapy. January 2024.
  4. Valente V et al. Does Valerian Work for Insomnia? An Umbrella Review of the Evidence. European Neuropsychopharmacology. May 2024.
  5. Jenabi E et al. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial. Women and Health. March 2018.
  6. Moghadam ZB et al. The Effect of Valerian Root Extract on the Severity of Premenstrual Syndrome Symptoms. Journal of Traditional and Complementary Medicine. January 19, 2016.
  7. Tammadon MR et al. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-Blind, Crossover Clinical Trial. Oman Medical Journal. March 31, 2021.
  8. Valerian Oral Dosage Forms. Cleveland Clinic.
  9. Illamola SM et al. Use of Herbal Medicine by Pregnant Women: What Physicians Need to Know. Frontiers in Pharmacology. January 9, 2020.
  10. Valerian. Kaiser Permanente. July 31, 2024.
  11. Shinjyo N et al. Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis. Journal of Evidence-Based Integrative Medicine. October 21, 2020.
  12. Valerian. University of Rochester Medical Center.
  13. Valerian: A Safe and Effective Herbal Sleep Aid? Mayo Clinic. February 15, 2018.
  14. Burke H et al. Delirium After Withdrawal From Valerian Root: A Case Report. Psychosomatics. November-December 2020.
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Kayli Anderson, RDN

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Member of American College of Lifestyle Medicine

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She’s the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine’s (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women’s health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women’s health, Improving Women's Health Across the Lifespan.

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you’ll find her out on a trail or in her garden.

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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