Valerian root supplements: what to know before trying them for sleep
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- Valerian root capsules. Best for: Adults who want a simple, alcohol-free valerian product. See options on Amazon
- Valerian root liquid extract. Best for: People who prefer drops in tea. See options on Amazon
- Standardized valerian extract capsules. Best for: Buyers who want a concentrated extract. See options on Amazon
What valerian is
Valerian (Valeriana officinalis) is native to Europe and Asia and also grows in North America. The National Center for Complementary and Integrative Health (NCCIH) says it has been used since early Greek and Roman times for insomnia, migraine, fatigue and stomach cramps. Today it is promoted for insomnia, anxiety, stress and depression.
The NIH Office of Dietary Supplements (ODS) says supplements are made from the roots, rhizomes and stolons. Dried roots become teas or tinctures, and dried plant material and extracts go into capsules and tablets.
Does valerian help you sleep?
| Use | What NCCIH reports |
|---|---|
| Sleep problems | Evidence is inconsistent |
| Chronic insomnia | Sleep guideline recommends against |
| Menopause symptoms | Three small studies; not enough evidence |
| Anxiety, depression, stress | Not enough evidence |
NCCIH says there is not enough evidence to determine whether valerian helps any health condition. In its 2017 clinical practice guidelines, the American Academy of Sleep Medicine recommended against using valerian for chronic insomnia in adults.
If you have trouble sleeping most nights for weeks, talk with a health care provider about proven approaches.
Safety and side effects
- Short-term use. NCCIH says valerian is generally safe for most adults short term; 300 to 600 mg a day has been used with apparent safety for up to 6 weeks. Long-term safety is unknown.
- Side effects. Headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. ODS notes side effects in trials were often similar to placebo.
- Withdrawal. Stopping suddenly after chronic use may cause anxiety, irritability, heart disturbances, insomnia and, rarely, hallucinations.
- Liver. Very rare liver injury has been reported, most often with other herbs.
- Sedatives and alcohol. Do not combine valerian with alcohol or sedatives such as barbiturates or benzodiazepines.
- Driving. NOW Foods warns valerian may cause drowsiness; do not drive or operate machinery after taking it.
- Pregnancy, nursing, children. ODS says pregnant or nursing women should not take it without medical advice, and children under 3 should not take it.
Forms of valerian
- Root capsules. NOW Foods' Valerian Root gives 1,000 mg of root per 2-capsule serving, taken before bedtime as needed.
- Liquid extract. NOW Foods' extract is taken as 1 to 2 droppersful in tea or water before bed and contains 20% grain alcohol.
- Standardized extracts. ODS says extracts are sometimes standardized to valerenic acids or other compounds, though there is no agreement on which compounds are active.
- Teas. Dried root tea is a traditional form.
- Sleep blends. Many products combine valerian with magnesium, chamomile, passionflower, lemon balm or other herbs.
How to choose a valerian supplement
- Start low. NCCIH's safety data cover 300 to 600 mg a day for up to 6 weeks. Some products give more; follow the label and do not exceed it.
- Use short term. Avoid long continuous use, and taper rather than stopping abruptly if you have used it for a long time.
- Single herb vs blend. Blends make it harder to know what helped or caused side effects.
- Alcohol-free if needed. Capsules avoid the alcohol in many liquid extracts.
- Check your other sleep aids. Do not stack with prescription sleep medicine.
What to look for when you buy
Valerian root capsules
Best for: Adults who want a simple, alcohol-free valerian product
NOW Foods gives 1,000 mg of Valeriana officinalis root per 2-capsule serving in cellulose capsules, taken before bed.
Watch out: That serving is above the 300 to 600 mg range NCCIH describes as used safely; consider starting with 1 capsule. May cause drowsiness.
See options on AmazonValerian root liquid extract
Best for: People who prefer drops in tea
NOW Foods' extract is taken as 1 to 2 droppersful in tea or water before bedtime.
Watch out: Contains 20% alcohol. Do not combine with alcoholic drinks or sedatives.
See options on AmazonStandardized valerian extract capsules
Best for: Buyers who want a concentrated extract
Concentrated extracts deliver more valerian in a smaller pill, and some state a standardization compound such as valerenic acids.
Watch out: Strength varies widely. Follow the label and use short term.
See options on AmazonQuestions people ask
- Does valerian root help with sleep?
- The evidence is inconsistent. The American Academy of Sleep Medicine recommended against valerian for chronic insomnia in adults in 2017.
- Is valerian root safe?
- It appears safe short term for most adults; 300 to 600 mg a day has been used safely for up to 6 weeks. Long-term safety is unknown.
- Can I take valerian with melatonin or sleeping pills?
- Talk with your provider first. Valerian should not be taken with alcohol or sedatives, and combining sleep aids can add drowsiness.
- What are valerian root side effects?
- Headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. Stopping abruptly after long use may cause withdrawal symptoms.
- Can children take valerian?
- NIH says children younger than 3 should not take valerian. For older children, ask a pediatrician first.
- Does valerian help menopause symptoms?
- NCCIH says three small studies suggest it might, but there is not enough evidence to know for certain.
- How long can I take valerian?
- Studies support short-term use, such as up to 6 weeks at 300 to 600 mg a day. Long-term safety is unknown, so talk with a provider before ongoing use.
Sources
- Valerian: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Valerian: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
- Valerian Root 500 mg Veg Capsules (www.nowfoods.com/products/supplements/valerian-root-500-mg-veg-capsules), NOW Foods
- Valerian Root Extract (www.nowfoods.com/products/supplements/valerian-root-extract), NOW Foods