Valerian Root: Side Effects, Benefits, and More
Diet & NutritionNutrients & Supplements

Do Valerian Root’s Side Effects Outweigh the Benefits?

Do Valerian Root’s Side Effects Outweigh the Benefits?
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Updated on January 8, 2026
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Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Check with a healthcare professional to determine if a supplement is the right fit for your individual health needs, and confirm any potential drug interactions or safety concerns.

Valerian root has been used in traditional systems of medicine for thousands of years as a sleep aid, often touted for its anti-anxiety effects and ability to ease menopause symptoms. Studies have concluded that for most healthy adults, valerian is safe when taken short-term. Its safety during pregnancy and breastfeeding is not known.

Despite the buzz around this supplement, the science on its effectiveness isn’t conclusive. According to one review focused on insomnia, much of the research on valerian’s effects is scarce or has low-quality evidence.

Potential Risks and Side Effects of Valerian

If you decide to take valerian for any reason, there are some risks and possible side effects to be aware of.

Risks

Certain groups of people shouldn’t take valerian, including pregnant and nursing women as well as children under the age of 3. Research hasn’t been done on valerian’s risks in these groups.

Because valerian can increase sleepiness, you shouldn’t take it in combination with alcohol or other sedative drugs.

“You should talk with your doctor before starting any new supplement to make sure it won’t interact with any prescribed medicines you may be taking,” says Staci Gulbin, RDN, the founder of Lighttrack Nutrition in North Bergen, New Jersey, and a former researcher at the U.S. Department of Agriculture (USDA).

Side Effects

Valerian side effects are rare, but may include:

Because valerian is sometimes taken as a sleep aid, drowsiness may be considered a desired outcome rather than a side effect. This means you shouldn’t drive or be in a position where you need to be alert after you take it.

 It’s also possible you’ll experience drowsiness the next day.

Some people might have what’s known as a paradoxical reaction to valerian, meaning it may make them agitated and restless instead of relaxed. This could be the result of too high a dose.

If you stop taking valerian abruptly after consistent use, withdrawal symptoms may include anxiety, irritability, insomnia, and (rarely) hallucinations.

 Laura Craig, MD, a Chicago-based board-certified psychiatrist and the founder of Betula Mental Health says she has not had anyone experience withdrawal from stopping valerian, but it is something to watch out for — and speak to your doctor about if you’re already taking the supplement but plan to stop.

Potential Health Benefits of Valerian

The main benefit of valerian is its usefulness as a sleep aid, but the herb is associated with other potential benefits, too.

“Valerian seems to work by increasing GABA [neurotransmitter] activity in the brain, which is linked to a calming effect,” says Amy Chow, RD, the founder of BC Dietitians, a database of nutrition experts in Langley, British Columbia.

Many potential benefits are derived from a handful of studies or those with small sample sizes, so they’re not conclusive. With this in mind, here are some ways that valerian could potentially help improve your well-being.

It May Improve Sleep

Most people take valerian to sleep better. One placebo-controlled study involving 72 adults with mild insomnia found that 200 milligrams (mg) of valerian extract taken an hour before bedtime for eight weeks led to significant improvements in the time it took participants to fall asleep, their overall sleep quality, and total sleep time compared with the control group. The researchers also noted that those who used valerian had less anxiety and daytime sleepiness and reported feeling more refreshed.

“Although there is subjective support for the [possible] sleep-improving properties of valerian, such findings have been unable to be reproduced quantitatively or objectively,” says Gulbin.

In fact, one review of eight systematic reviews gathered that the research on valerian as a treatment for insomnia is inconclusive.

 A significant amount of valerian research is conducted on animals.

“More randomized, controlled human studies are needed to confirm any sleep benefits of valerian,” Gulbin says.

It May Alleviate Hot Flashes

One placebo-controlled study from Iran found that a combination of valerian and fennel taken for eight weeks helped reduce the severity and frequency of hot flashes in postmenopausal women compared with the control group.

Although this is promising, the authors recommended conducting additional research with "larger sample sizes and in other areas."

It May Ease Anxiety and Depression

One small placebo-controlled study from Iran involving patients with advanced kidney failure on hemodialysis found that taking valerian root an hour before sleep for one month led to lowered symptoms of anxiety and depression, as well as improved sleep quality, compared with the control group.

“The limitations are that it is a small sample size in a very specific population,” says Craig. The researchers also evaluated symptoms associated with anxiety and depression versus directly studying people with anxiety or depressive disorders, she adds.

In her practice, Dr. Craig recommends valerian mainly for sleep issues, though she says it may help mild anxiety as well. “But there is minimal evidence to support its use in depression,” she notes.

How to Select and Store Valerian

In the United States, valerian is available as a dietary supplement in different forms, including capsules, tinctures, liquid extracts, and tea.

Selection

To choose a high-quality supplement, check the label for a certification seal from USP, NSF, or ConsumerLab.com. This means the product has undergone third-party testing for quality and purity.

“Be aware of any outrageous claims a product may make, since this could indicate that it may be unsafe or untrustworthy,” Gulbin says. “And claims of being organic or natural do not make a supplement product safe.”

Speaking from their clinical experiences, Chow says extracts are generally more reliable and standardized than teas or raw powders, and Craig prefers tinctures because they make it easier to determine the right dose for you.

“I typically advise people to start with a few drops (such as ½ dropper) and work their way up from there,” she says. “Start small — you may be surprised how strong it is.” As potency can vary widely, be sure to check the recommended dosages on specific products to determine the right amount for you.

Tinctures and liquid preparations of herbs are generally more quickly absorbed into the body than capsules of powder, Gulbin adds.

Storage

Valerian should be stored in a dark area in a light-resistant container, as it is sensitive to light.

Dosage of Valerian

There’s no agreed-upon dosage for valerian, so it’s important to talk to your doctor about whether it’s right for you and how much to take.

It’s available over the counter in doses ranging from 350 to 1,000 mg.

“Most studies use valerian extract in the range of 300 to 600 mg,” Chow says. “It can take a few days to a few weeks of consistent use to see effects.” Research suggests valerian is safe at those doses for up to six weeks.

The Takeaway

  • Valerian is generally safe for short-term use, but it may cause side effects and has the potential to interact with sedative medications. Pregnant and breastfeeding people and children under the age of 3 should not take valerian.
  • While best known as a sleep aid, some research suggests valerian may also ease anxiety and help with menopausal hot flashes — yet research on its possible health benefits is inconclusive.
  • The FDA does not fully regulate supplements, and there’s no consensus on valerian dosage for specific conditions. Speak with your doctor before trying valerian to see if it’s right for you, and how much to take.
  • To find products that have been tested for purity and quality, look for third-party logos from USP, NSF, or ConsumerLabs Approved on the label. Store your valerian supplements in a dark container away from children and pets.

Additional reporting by Andria Park Huynh.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  9. Jenabi E et al. Effect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized Trial. Journal of Menopausal Medicine. April 28, 2023.
  10. Tammadon MR et al. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-Blind, Crossover Clinical Trial. Oman Medical Journal. March 31, 2021.
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  13. Valerian: A Safe and Effective Herbal Sleep Aid? Mayo Clinic. February 15, 2018.
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