Valerian Root

Valeriana officinalis · herb

Evidence tier: weak

In plain terms

Reduces the time it takes to fall asleep and improves sleep quality

How it works

Not settled. Valerenic acid and related compounds are thought to act on GABA signalling, the brain's main calming pathway; this comes from lab work, and NCCIH does not name a confirmed mechanism.

What the evidence says

Weak. A 2024 umbrella review of 8 systematic reviews found a good safety profile but no evidence of efficacy for insomnia; people reported better sleep quality, but that was not confirmed by objective measures (PMID 38359657). NCCIH says the evidence is inconsistent and that the American Academy of Sleep Medicine's 2017 guideline recommends against valerian for chronic insomnia. EMA accepts a dry extract for mild nervous tension and sleep disorders on well established use and the other preparations on traditional use only.

Dose and timing

Dry extract 400 to 600 mg as a single dose; for sleep, take it half to one hour before bed with an earlier evening dose if needed, up to 4 doses a day; for mild nervous tension up to 3 times a day (EMA). As tea, 0.3 to 3 g of cut root in 150 ml of boiling water (EMA). NCCIH: 300 to 600 mg a day has been used safely for up to 6 weeks.

It works gradually, so it is not meant for a single bad night. EMA advises taking it nightly for 2 to 4 weeks for the best effect, and seeing a doctor if sleep has not improved or is worse after 2 weeks. NCCIH reports safe use for up to 6 weeks. After weeks of nightly use, cut down gradually, because stopping suddenly can bring withdrawal like symptoms (NCCIH). Do not drink alcohol or take other sedatives with it, and do not drive if it makes you drowsy. Tinctures differ in strength, so follow the ml dose for the exact ratio printed on the label, measured with a graduated dropper or oral syringe.

Onset: ~14 days

Dose by form

tea: 0.3 to 3 g of cut root in 150 ml of boiling water, up to 3 times a day, or one cup half to one hour before bed [EMA HMPC monograph]
dry extract (capsule or tablet): 400 to 600 mg as a single dose; for sleep, half to one hour before bed with an earlier evening dose if needed, up to 4 doses a day; for mild nervous tension up to 3 times a day [EMA HMPC monograph EMA/HMPC/150848/2015]
tincture 1 to 5 in 70 percent alcohol: 1.5 ml up to 3 times a day for mild stress, or 3 ml half an hour before bed to aid sleep [EMA HMPC monograph, preparation l]
tincture 1 to 8 in 60 percent alcohol: 4 to 8 ml up to 3 times a day [EMA HMPC monograph, preparation j]
tincture 1 to 10 in 56 percent alcohol: 0.84 ml 3 to 5 times a day for mild stress, or one dose half an hour before bed [EMA HMPC monograph, preparation k]
liquid extract 1 to 1 in 60 percent alcohol: 0.3 to 1.0 ml up to 3 times a day [EMA HMPC monograph, preparation i]
tincture 1 to 5 in 60 to 80 percent alcohol: 10 ml up to 3 times a day [EMA HMPC monograph, preparation m]

Preparation forms

capsule
tablet
tea
tincture
liquid extract

Safety

Avoid in pregnancy and breastfeeding due to insufficient safety data and theoretical concerns about valerenic acid cytotoxicity in developing tissue. Well tolerated in healthy adults for up to 4 to 6 weeks. May cause vivid dreams, mild morning sedation. Avoid with CNS depressants, benzodiazepines, and alcohol.

Pregnancy: avoid

Breastfeeding: avoid

Active compounds: valerenic acid, valepotriates, volatile oils, sesquiterpenes

Pairs well with

Remedies using Valerian Root · Browse by body system · Check it against what you take

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.