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Awaiting clinical review. This entry is sourced but has not yet been signed off by a pharmacist or clinician.

Valeriana officinalis (root)

Valerian

Valerian may make some people feel they sleep better, but it has not been shown to shorten the time it takes to fall asleep, and the most rigorous trials found no benefit over placebo. It appears safe for short-term use in most adults, with rare side effects. The main caution is that it should not be combined with alcohol or sedatives, and its safety in pregnancy is unknown.

Updated
29 September 2026
Valerian plant with pale pink flower clusters
At a glance
Last reviewed 29 September 2026
Evidence
Limited
Best for
Subjective sleep quality
Typical form & use
Root extract, 300–600 mg at night
Onset
2 weeks
Safety
Adds to alcohol and sedatives; not for pregnancy. 2 known interactions, most serious with alcohol.
Check with your medications →

What it's used for

Evidence is rated per use. The same ingredient can be strong for one thing and traditional for another.

UseEvidenceWhat the research shows
Sleep quality and insomniaLimitedPooled trials show more people reporting improved sleep on valerian than on placebo (relative risk 1.8 in one meta-analysis, with signs of publication bias; 1.37 in another). Measured outcomes do not follow: time to fall asleep differed by 0.70 minutes (95% CI −3.44 to 4.83) and sleep-quality scores were unchanged. A 2007 systematic review found the most recent, best-designed trials showed no effect, and a 2024 umbrella review found no evidence of efficacy for insomnia. The American Academy of Sleep Medicine advises against it for chronic insomnia.1,2,3,4,5
Mild nervous tension and stressTraditionalThe EU herbal regulator recognises ethanol extracts of the root for mild nervous tension and sleep disorders, and other preparations for mild mental stress on the basis of long-standing use alone. NCCIH says there is not enough evidence to draw conclusions about anxiety or stress. We did not review individual anxiety trials, so we rate this on the traditional-use record.5,6,7
Menopausal hot flushesLimitedNCCIH reports that three small studies suggest valerian might help with menopause symptoms, but there is not enough evidence to be certain. We did not read those trials ourselves, so the rating rests on NCCIH's summary.5

How much

Ranges below are what studies used and what supplements commonly contain. They are not a recommendation for you. Start at the low end.

Studied range
300–600 mg daily5,1
NCCIH states valerian has been used with apparent safety at 300 to 600 mg daily for up to 6 weeks. Doses, preparations and treatment lengths varied widely across the sleep trials.
EU monograph dose
400–600 mg dry extract per dose6
For ethanol extracts (drug-to-extract ratio 3–7.4:1). For sleep, one dose half to one hour before bedtime, with an earlier evening dose if needed.
Upper limit
4 single doses a day6
The EU monograph's maximum daily dose. Around 20 g of root caused fatigue, abdominal cramp, chest tightness, light-headedness and hand tremor that cleared within 24 hours.
Duration
2–4 weeks, up to 6 weeks studied6,5
The EU monograph says it is not suited to acute use because onset is gradual, and advises seeing a doctor or pharmacist if symptoms persist after 2 weeks. Long-term safety is unknown.
Timing · For sleep, the EU monograph advises one dose half to one hour before bedtime, with an earlier evening dose if necessary.With food? · No source we read gave food guidance. Gastrointestinal upset such as nausea and cramps is reported, so if it upsets your stomach, that is a reason to stop rather than to work around it.How long to trial · The EU monograph recommends continued use over 2–4 weeks to judge the effect. If sleep has not improved after 2 weeks, it advises consulting a doctor or pharmacist.

How people take it

Capsule or tablet (dry extract)400–600 mg per dose (EU monograph)The form with the most clinical study; the EU well-established use covers ethanol extracts in solid dosage forms.
Tincture or liquid extractVaries by strength; follow the product labelThe EU monograph lists many tincture and liquid strengths under traditional use, with single doses from 0.3 ml to 20 ml, so labels are not interchangeable.
Herbal tea0.3–3 g root in 150 ml boiling waterTraditional use only in the EU monograph; not the form tested in most trials.

Safety

Who should avoid
  • Pregnancy and breastfeeding — safety not established, EU regulator advises against
  • Children under 12 — not recommended, too little safety data
  • Before driving or operating machinery — may impair ability
  • With alcohol or sedatives — NCCIH advises against combining
  • Liver problems — very rare liver injury reported, mostly with other herbs
  • Known allergy to valerian
Known interactions
CautionAlcohol — NCCIH advises against taking valerian with alcohol for the same reason; the mechanism is plausible but not proven.
CautionSedatives & sleep medication — NCCIH advises against taking valerian with sedatives because it may have a sleep-inducing effect, so the two could add together.

Compare with

Head-to-head pages for the pairs people search most.

Valerian vs MelatoninValerian vs Chamomile

Questions people ask

Does valerian actually work for sleep?

Evidence is mixed. Some trials find people report better sleep, but measured sleep onset does not change, and a 2024 umbrella review concluded there is no evidence of efficacy for insomnia. The American Academy of Sleep Medicine advises against it for chronic insomnia.

How long does valerian take to work?

The EU regulator describes its effect as gradual and recommends 2–4 weeks of continued use, so a single dose is not a reliable test. If nothing has changed after about 2 weeks, it advises seeing a doctor or pharmacist.

Is valerian safe to take every night?

It has been used with apparent safety at 300–600 mg daily for up to 6 weeks, but long-term safety is unknown. NCCIH notes withdrawal symptoms such as anxiety and insomnia can occur if it is stopped abruptly after chronic use, and very rare liver injury has been reported, mostly with other herbs.

Can I take valerian in pregnancy?

It is not recommended. The EU regulator says safety in pregnancy and breastfeeding has not been established, and NCCIH says little is known about it.

Sources

  1. Systematic review Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006.
  2. Systematic review 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.
  3. Meta-analysis Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. Effectiveness of valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010.
  4. Umbrella review Valente V, Machado D, Jorge S, Drake CL, Marques DR. Does valerian work for insomnia? An umbrella review of the evidence. Eur Neuropsychopharmacol. 2024.
  5. Regulator/health agency NCCIH. Valerian: Usefulness and Safety. National Center for Complementary and Integrative Health (last updated May 2025).
  6. Regulator monograph European Medicines Agency HMPC. European Union herbal monograph on Valeriana officinalis L., radix (EMA/HMPC/150848/2015). 2016.
  7. Regulator summary European Medicines Agency HMPC. Valeriana officinalis L., radix (valerian root): HMPC assessment report summary for the public (EMA/HMPC/575871/2007).

Last reviewed 29 September 2026 · Next review March 2027 · How we rate evidence