Home Ingredients Valerian Root
Sleep HealthStress & AnxietyMenopause Support

Valerian Root

Valeriana officinalis
Evidence Level
Moderate
2 Clinical Trials
4 Documented Benefits
3/5 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 improvement

Multiple RCTs show valerian reduces time to fall asleep (sleep latency) by an average of 15–20 minutes and improves subjective sleep quality without the dependency or grogginess associated with pharmaceutical sedatives.

Supported by Trial 1, Trial 2

Anxiety reduction

Valerenic acid produces anxiolytic effects comparable to low-dose benzodiazepines in clinical studies, reducing anxiety symptoms without significant sedation at daytime doses.

Supported by Trial 1, Trial 2

Stress relief

Valerian reduces physiological stress responses including heart rate variability changes and cortisol levels during acute stressors, supporting use as a daytime adaptogen at lower doses.

Supported by Trial 1, Trial 2

Menopausal symptom support

RCTs in postmenopausal women show valerian reduces hot flash frequency and severity, and improves sleep quality disrupted by hormonal changes.

Supported by Trial 2

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 — Evidence Synthesis

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

1,093 patients across 16 clinical trials.

Valerian significantly improved subjective sleep quality without producing side effects. Subjects were twice as likely to report good sleep with valerian vs. placebo.

2
Valerian and Hot Flashes in Postmenopausal Women

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.

Significant reduction in hot flash frequency (50% vs. 5% placebo) and severity. Improved sleep quality scores. No serious adverse effects.

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

Featured in these supplement guides

Anxiety→Sleep & Insomnia→

More Sleep Health Ingredients

Sleep Health
Melatonin
Melatonin is a hormone produced by the pineal gland that regulates circadian rhythm and si…
Muscle & Recovery
Magnesium
Magnesium is the fourth most abundant mineral in the body and a cofactor for over 300 enzy…
Cognitive
Ashwagandha
Ashwagandha (Withania somnifera) is an adaptogenic herb from Ayurvedic tradition, widely u…
Cognitive
KSM-66®
KSM-66 is the most extensively studied branded ashwagandha (Withania somnifera) extract, m…

Explore Other Ingredients

Cognitive
Holy Basil (Tulsi)
Holy basil (tulsi) is a revered adaptogenic herb in Ayurvedic tradition, used to help the…
Energy
SalidroPure™ (Pure Salidroside)
SalidroPure™ is NNB Nutrition's precision-fermented pure salidroside — the primary bioacti…
Cognitive
Suntheanine®
Suntheanine® is a patented, 100% pure L-isomer theanine produced via an enzymatic process…

Related articles from our blog

📝 Article
The Best Supplements for Sleep That Actually Work
Walk down any supplement aisle and you will find a wall of sleep aids promising deep, restful nights. Some genuinely hel…

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. Multiple RCTs show valerian reduces time to fall asleep (sleep latency) by an average of 15–20 minutes and improves subjective sleep quality without the dependency or grogginess associated with pharmaceutical sedatives.

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 Moderate (3 out of 5). It is backed by 2 clinical trials and 4 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(4 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.