Valerian
Useful mainly for adults with mild insomnia or sleep onset difficulty who prefer a botanical option.
Quick decision guide
May help most
Adults with mild insomnia or sleep onset difficulty who prefer a botanical option
Common dosing range
400-600 mg of standardized extract 30-60 minutes before bed
When to expect effects
Possibly acute; may build over 2-4 weeks with consistent use
Watch out for
Additive sedation with alcohol, benzodiazepines, and other CNS depressants
What is it
Valerian (Valeriana officinalis) is a perennial plant native to Europe and Asia, now naturalized in North America, with a characteristically unpleasant odor. Its roots, rhizomes, and stolons have been used since ancient Greece and Rome as a mild sedative and sleep aid; Hippocrates documented its use and Galen prescribed it for insomnia in the 2nd century. More than 250 species exist in the genus, but Valeriana officinalis is the primary medicinal species used in the United States and Europe.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
sleep onset and quality Limited Evidence | Modest subjective improvements in some trials; not consistently replicated | Adults with mild, transient insomnia or difficulty falling asleep | Possibly acute; some trials report benefit after 2-4 weeks of nightly use |
anxiety Mixed Evidence | Inconsistent; not reliably distinguished from placebo | Adults with mild situational anxiety | Weeks |
sleep onset and quality
- Effect
- Modest subjective improvements in some trials; not consistently replicated
- Best fit
- Adults with mild, transient insomnia or difficulty falling asleep
- Time
- Possibly acute; some trials report benefit after 2-4 weeks of nightly use
anxiety
- Effect
- Inconsistent; not reliably distinguished from placebo
- Best fit
- Adults with mild situational anxiety
- Time
- Weeks
Evidence for 2 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
sleep onset and quality
Supplement benefitMeta-analyses of valerian trials show positive effects on self-reported sleep quality and sleep onset latency in some but not all studies. Objective polysomnographic studies are largely negative or show no significant change in sleep architecture. The best-evidenced preparation is standardized aqueous or hydroethanolic extract (LI 156 or similar), with 400-600 mg taken 30-60 minutes before bed. Trial quality is generally poor - small samples, heterogeneous preparations, inadequate blinding, and the characteristic odor makes true blinding difficult.
Bottom line: Valerian may modestly improve subjective sleep quality for mild insomnia, but objective sleep architecture data do not confirm this; effect size is small and inconsistent.
Evidence is mixed
Subjective self-report measures tend to show benefit; objective polysomnographic measures generally do not. Meta-analyses including both types produce mixed conclusions. Preparation heterogeneity makes cross-trial comparison unreliable.
anxiety
Supplement benefitA small number of RCTs have examined valerian for anxiety, with inconsistent results. Some trials report reduced anxiety scores with valerian root extract; others show no difference from placebo. The GABA-modulating mechanism is plausible in vitro but the clinical translation is unproven. Evidence is insufficient to recommend valerian for anxiety.
Bottom line: Evidence for valerian in anxiety is mixed and insufficient; it should not be substituted for clinically validated approaches.
Evidence is mixed
Some small trials report reduced anxiety scores; others are null. The evidence base is too small and inconsistent to draw conclusions.
How it works
How to take it
What to track
5 commercial forms
Compare the main delivery options and what they’re best suited for.
Valerian root extract (capsules)
Most common consumer form. Reduces the strong odor associated with the raw root.
Standardized to specific bioactive content; varies by manufacturer.
LI 156 (standardized preparation)
The most-studied standardized form. 600 mg before bed is the trial-tested dose.
Standardized German preparation; used in many positive clinical trials.
Valerian tincture (liquid alcohol extract)
Traditional liquid form. Mixed with water before bed. Strong taste and odor.
Different bioactive profile than aqueous extracts; lacks glutamine.
Valerian root tea
Traditional preparation. The aqueous form retains glutamine which may convert to GABA in the brain.
Aqueous extract; lower potency than capsules.
Combined valerian + hops
Popular in commercial sleep products. Limited evidence the combination outperforms valerian alone.
Common combination; one trial of valerian + hops (60 mg + 30 mg) showed no significant sleep improvement.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
No serious risks documented at recommended doses; long-term safety data are limited
Who should avoid it
- Pregnant and breastfeeding women (fetal/infant risk not evaluated)
- Children under 3 years (unassessed risk)
- People on CNS depressants or benzodiazepines without medical guidance
- Stop several days before surgery due to additive sedation with anesthesia
Pregnancy & breastfeeding
Not recommended during pregnancy or breastfeeding - fetal and infant safety has not been adequately evaluated.
Interactions
Additive CNS depressant and sedative effects
Additive sedation; avoid combining on the same evening
Additive sedation and CNS depression
All have sedative properties; additive effect when combined
Documented interactions
Evidence-graded pair pages with sources, dosing notes, and timing guidance — a complement to the narrative section above.
Warnings (4)
+ lorazepam
moderateValerian root contains valerenic acid and related compounds thought to modulate GABA-A receptor activity. Lorazepam is a benzodiazepine that also enhances GABA signaling. Taking them together may produce additive central nervous system depression, with a theoretical increase in drowsiness, slowed thinking, and impaired coordination. The interaction is mechanism-based and flagged as a precaution; human reports of serious harm are lacking, so it is best treated as a reason for caution rather than alarm.
+ diphenhydramine
moderateDiphenhydramine (a sedating antihistamine) and valerian root both depress the central nervous system, through histaminergic and GABAergic pathways respectively. Taken together their sedative effects add up, increasing drowsiness, next-day impairment, and fall risk.
+ alcohol
moderateValerian and alcohol both act on the GABA-A receptor system and are central nervous system depressants. Combining them carries a recognized possibility of additive sedation — more drowsiness, slower reactions, and impaired coordination than either alone. Most of this rests on shared mechanism and expert caution rather than large human outcome trials, but the practical concern is real: impaired driving and falls, particularly in older adults.
+ zolpidem
lowZolpidem is a Z-drug hypnotic that acts on the GABA-A receptor, and valerian's valerenic acid also has GABA-related sedative activity. In theory the two could add to each other's drowsiness, so it is sensible not to layer them. The best available review of valerian, however, found no evidence of clinically relevant interactions, and there is no human study of this specific combination.
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
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Frequently asked questions
Does valerian actually work for sleep?⌄
Evidence is mixed. The Office of Dietary Supplements summary of the clinical literature concludes that the nine main randomized trials are not sufficient for determining valerian's effectiveness due to methodological limitations. Some trials show subjective improvements, particularly in self-identified poor sleepers, but objective polysomnography typically shows little to no effect. Effects, when present, are modest.
How fast does valerian work?⌄
Some users notice effects within 30 to 60 minutes of a bedtime dose; others find effects build over 2 to 4 weeks of consistent use. The 28-day trials showed greater differences between day 14 and day 28, suggesting cumulative benefit.
Will valerian make me groggy in the morning?⌄
At 600 mg of standardized extract, controlled studies found no significant next-morning effects on reaction time, alertness, or concentration. At 900 mg, one study noted increased morning sleepiness. Lower doses (400 to 600 mg) are typically a better balance of sleep effect and next-day function.
Can I take valerian with sleeping pills?⌄
Not without medical guidance. Valerian may produce additive sedative effects with benzodiazepines, barbiturates, and other CNS depressants. The combination is not necessarily dangerous but the cumulative effect can be stronger than expected.
Why does valerian smell so bad?⌄
Valerian's characteristic unpleasant odor (often compared to old gym socks or stale cheese) comes from isovaleric acid and other volatile compounds in the root. Cats find the smell similar to certain attractive feline pheromones. Capsules and enteric-coated tablets minimize the odor for human users.
References by claim
Track Valerian with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.