Valerian Root: Uses, Benefits, Dosage & Safety
Last updated: June 2026 · Reviewed by the FactoWiki Editorial Team for clarity and source accuracy
Quick summary
Valerian is a traditional herbal sleep and anxiety remedy. It's widely used and generally well tolerated, but the human evidence that it actually improves sleep is weak and inconsistent.
What is Valerian Root?
Valerian (Valeriana officinalis) is a flowering plant whose root has been used since antiquity as a calming and sleep-promoting remedy. It is one of the most popular herbal sleep aids, sold as capsules, teas and tinctures, and is often combined with hops, lemon balm or melatonin. Its preparations have a distinctive strong smell.
What Valerian Root is commonly used for
Valerian Root is used in supplements as nutritional support, not as a treatment for any medical condition.
How Valerian Root works
Valerian is thought to increase the activity of GABA, a calming neurotransmitter in the brain — broadly the same system targeted by some prescription sleep and anxiety medicines, though far more weakly. This is the rationale for its use in sleep and anxiety. The active compounds are not fully identified, and preparations vary, which is part of why the evidence is hard to pin down.
What the evidence says
Here's an honest snapshot of what published research suggests about Valerian Root — including where the evidence is limited.
- The NIH's complementary-health agency notes that evidence for valerian improving sleep is limited and inconsistent. (NIH NCCIH)
- Reviews of randomised trials report mixed results, with some suggesting modest improvements in sleep quality and others finding no clear benefit. (PubMed research)
- Evidence for anxiety is also limited and preliminary. (PubMed research)
Typical dosage used in studies
Studies have used roughly 300-600 mg of valerian extract taken before bed. Effects, where reported, may take a couple of weeks of regular use. This is research information, not a recommendation.
Side effects and safety
Valerian is generally well tolerated; reported effects include drowsiness, headache, dizziness and, occasionally, stomach upset. Rare reports of liver injury exist, mostly with combination products.
Medication interactions and who should avoid Valerian Root
Medication & safety check
Valerian can add to the sedating effects of alcohol, sleep medicines, benzodiazepines and other sedatives, so combining them should be avoided or discussed with a doctor. Don't drive after taking it, avoid it before surgery (it may interact with anaesthesia), and use caution in pregnancy and with liver concerns.
This is general information, not personal medical advice. If you take any medication, confirm it's safe to combine with Valerian Root with your doctor or pharmacist first.
Sources & further reading
The evidence summary above is drawn from these sources. For general, authoritative background you can also consult:
- NIH NCCIH
- PubMed research
- PubMed research
- NIH Office of Dietary Supplements
- NIH National Center for Complementary and Integrative Health
- MedlinePlus (U.S. National Library of Medicine)
Frequently asked questions
Does valerian actually help you sleep?
The evidence is weak and inconsistent — some studies suggest modest improvements, others none. Many people find it mildly helpful, but it's not reliably effective.
How long does it take to work?
Where it helps, it may take a couple of weeks of regular use rather than working the first night.
What dose is used?
Around 300-600 mg of extract before bed in studies.
Is valerian safe?
Generally well tolerated, mainly causing drowsiness. Avoid combining it with alcohol or sedatives, and don't drive after taking it.
Can I take valerian with sleep medication?
Not without medical advice — it can add to the sedating effect of sleep drugs, benzodiazepines and alcohol.