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Valerian Root

Valeriana officinalis
Evidence Level
Limited
2 Clinical Trials
4 Documented Benefits
2/5 Evidence Score

Valerian root is a traditional calming herb used for occasional sleeplessness and relaxation. It is thought to work by supporting the activity of GABA, the brain's main calming neurotransmitter, which is the basis for its long history as a natural sleep aid, often combined with hops or lemon balm. Valerian is usually taken as a 300 to 600 mg extract 30 to 60 minutes before bed, and it tends to work best after about two weeks of consistent nightly use rather than on the first night. It can cause grogginess or vivid dreams in some people and may add to the effects of sedatives and alcohol, so it should not be combined with them.

Studied Dose 300–600 mg extract 30–60 minutes before bedtime
Active Compound Valerenic acid and isovaleric acid — standardized extract (0.3–0.8% valerenic acid)

Benefits

Sleep onset (inconsistent evidence)

Evidence that valerian shortens the time to fall asleep is mixed. Some trials and older meta-analyses report a modest benefit, but the most rigorous randomized trials, including one in older women with insomnia, found no measurable effect on sleep latency or sleep quality by polysomnography or actigraphy. Any benefit appears small and inconsistent, and valerian can itself cause morning grogginess in some people.

Supported by Trial 1

Calming effect (preliminary anxiety evidence)

Valerenic acid acts on GABA-A receptors, part of the same calming system targeted by anti-anxiety drugs, which is the proposed basis for a relaxing effect. A meta-analysis pooling eight anxiety studies suggested valerian may reduce anxiety, but those trials were few, of low and variable quality, and often used combination products, so the anxiety evidence is preliminary. No cited trial compared valerian directly against a benzodiazepine.

Supported by Trial 1

Stress relief

Valerian is traditionally taken for relaxation, and its GABA-related mechanism is the proposed basis for a calming effect. There are no cited human trials measuring cortisol, heart rate variability, or a stress-buffering outcome for valerian, so this use rests on tradition and mechanism rather than on measured stress endpoints.

Supported by Trial 1

Menopausal symptom support

Two small randomized trials in menopausal women in Iran reported that valerian reduced the frequency and severity of hot flashes compared with placebo. The evidence is limited to these small single-country trials, so the effect on menopausal symptoms should be considered preliminary.

Supported by Trial 2, Trial 1

Mechanism of action

1

GABA-A receptor modulation

Valerenic acid binds GABA-A receptor beta subunits as a positive allosteric modulator — similar mechanism to benzodiazepines but with lower affinity and without dependency risk.

2

GABA transaminase inhibition

Valerian extract inhibits GABA-T, the enzyme responsible for breaking down GABA in the synaptic cleft, increasing GABA availability and duration of action in the CNS.

3

Adenosine receptor interaction

Some valerian constituents (hesperidin, linarin) act on adenosine A1 receptors, which mediate sleep pressure and sedation as part of the natural sleep-wake regulatory system.

Clinical trials

1
Valerian for Sleep Quality: Systematic Review and Meta-Analysis
PubMed

Pooled analysis of 16 clinical trials examining valerian root extract for subjective sleep quality improvement.

1,093 patients across 16 clinical trials.

The pooled dichotomous outcome favored valerian for improved sleep quality (about 1.8 times as likely as placebo), but the authors caution this result was undermined by publication bias and methodologically weak trials. More rigorous later randomized trials found no measurable effect on sleep, so the overall evidence is inconsistent.

2
Valerian and Hot Flashes in Postmenopausal Women
PubMed

Clinical trial of valerian 255 mg three times daily vs. placebo in 68 postmenopausal women for 8 weeks.

68 postmenopausal women with hot flashes. 8-week intervention.

Valerian significantly reduced the severity of hot flashes compared with placebo (p<0.001) over 8 weeks, with hot flash frequency also falling during treatment and no serious adverse effects. This was a single small trial of 68 women.

Side effects and drug interactions

Common Potential side effects

Morning grogginess with high doses (>600 mg)
Vivid dreams reported by some users
Paradoxical stimulant effect in a small minority of users

Important Drug interactions

CNS depressants (benzodiazepines, alcohol, opioids) — additive sedative effects; use with caution
Anesthesia — discontinue 2 weeks before surgery due to CNS depressant effects
CYP3A4 substrates — valerian may weakly inhibit CYP3A4; caution with cyclosporine

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Frequently asked questions about Valerian Root

How much valerian root should I take?

For sleep, studies commonly use 300 to 600 mg of valerian extract about 30 to 60 minutes before bed. It is also available as a tea. Standardized extracts (often to valerenic acid) are typical in capsules.

How long does valerian take to work?

Some people feel relaxed the first night, but valerian often works best after about two weeks of consistent nightly use. If it does nothing after a few weeks, it may not be the right option for you.

When should I take valerian root?

Take it 30 to 60 minutes before bedtime. Because it promotes relaxation and drowsiness, do not take it before driving or operating machinery, and avoid combining it with alcohol or sedatives.

Does valerian have side effects?

It is generally well tolerated; some people experience grogginess, vivid dreams, or, paradoxically, mild stimulation. It can add to the effects of sedatives and alcohol. Pregnant or breastfeeding women should avoid it without medical advice.

What is Valerian Root?

Valerian root is a traditional calming herb used for occasional sleeplessness and relaxation. It is thought to work by supporting the activity of GABA, the brain's main calming neurotransmitter, which is the basis for its long history as a natural sleep aid, often combined with hops or lemon balm.

What is Valerian Root used for?

Valerian Root is researched primarily for Sleep Health, Stress & Anxiety, and Menopause Support. Evidence that valerian shortens the time to fall asleep is mixed. Some trials and older meta-analyses report a modest benefit, but the most rigorous randomized trials, including one in older women with insomnia, found no measurable effect o…

What is the recommended dosage of Valerian Root?

The clinically studied dose is 300–600 mg extract 30–60 minutes before bedtime Always follow the product label and check with a healthcare provider for personal advice.

Is Valerian Root safe, and does it have side effects?

For most healthy adults, Valerian Root is well tolerated at studied doses. Reported effects can include: Morning grogginess with high doses (>600 mg) Vivid dreams reported by some users It may also interact with some medications. Valerian Root is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Valerian Root interact with any medications?

Possible interactions include: CNS depressants (benzodiazepines, alcohol, opioids) — additive sedative effects; use with caution Anesthesia — discontinue 2 weeks before surgery due to CNS depressant effects If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Valerian Root?

NutraSmarts rates the evidence for Valerian Root as Limited (2 out of 5). It is backed by 2 clinical trials and 6 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(6 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026.PubMedUsed to support: Systematic review/meta-analysis of 16 trials (n=1093): the dichotomous outcome of improved sleep quality favored valerian (RR 1.8), but the authors caution this was undermined by publication bias and methodologically weak trials, so support for the sleep-quality claim is weak.
  2. Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Med Rev. 2007;11(3):209-30. doi: 10.1016/j.smrv.2007.03.002.PubMedUsed to support: Systematic review concluding valerian is safe but that most studies, especially the most methodologically rigorous ones, found no significant benefit over placebo for insomnia/sleep quality, directly tempering the efficacy claim.
  3. Taibi DM, Vitiello MV, Barsness S, Elmer GW, Anderson GD, Landis CA. A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia. Sleep Med. 2009;10(3):319-28. doi: 10.1016/j.sleep.2008.02.001.PubMedUsed to support: Small (n=16) but rigorous double-blind placebo-controlled crossover RCT of 300 mg valerian extract in older women with insomnia that found no significant effect on any self-reported, polysomnographic, or actigraphic sleep measure, a negative result for the insomnia claim.
  4. 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;25:2515690X20967323. doi: 10.1177/2515690X20967323.PubMedUsed to support: Large systematic review (60 studies); meta-analyses of subjective sleep quality and anxiety concluded valerian may improve both, but the authors note high heterogeneity and inconsistent quality, supporting the sleep and anxiety claims only tentatively.
  5. Mirabi P, Mojab F. The effects of valerian root on hot flashes in menopausal women. Iran J Pharm Res. 2013;12(1):217-22. PMCID: PMC3813196.PubMedUsed to support: Double-blind randomized trial in 68 menopausal women given 255 mg valerian three times daily or placebo for 8 weeks: valerian significantly reduced the severity of hot flashes versus placebo (p<0.001), with frequency also falling during treatment. A single small single-country trial, so the menopause benefit is preliminary.
  6. 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. 2018;58(3):297-304. doi: 10.1080/03630242.2017.1296058.PubMedUsed to support: Triple-blind randomized trial in 60 postmenopausal women given 530 mg valerian twice daily or placebo for two months: valerian significantly lowered hot flash severity at one and two months and reduced frequency at two months. A second small trial supporting, but not establishing, a menopause effect.