Valerian for Sleep: Why the Evidence Stays Inconsistent

Medical note: This article discusses foods and researched botanicals. It does not claim to prevent, treat, or cure disease. Supplements are not a substitute for food, and studied amounts are not personal prescriptions.

Common Names

valerian, all-heal, garden heliotrope

Latin Names

Valeriana officinalis

Background

Valerian is a plant native to Europe and Asia; it also grows in North America.

Valerian has been used medicinally since the times of early Greece and Rome. Historically, valerian was used to treat insomnia, migraine, fatigue, and stomach cramps.

Today, valerian is promoted for insomnia, anxiety, stress, and depression.

The roots and rhizomes (underground stems) of valerian are used for medicinal purposes.

How Much Do We Know?

Knowledge about valerian is limited because a relatively small amount of research has looked at valerian’s effects on various conditions.

There is not enough evidence to determine whether valerian is useful for any health conditions.

What Have We Learned?

The evidence on whether valerian is helpful for sleep problems is inconsistent. In its 2017 clinical practice guidelines, the American Academy of Sleep Medicine recommended against using valerian for chronic insomnia in adults.

Three small studies suggest that valerian might be helpful for menopause symptoms, but there is not enough evidence to know for certain.

There’s not enough evidence to allow any conclusions about whether valerian is helpful for anxiety, depression, premenstrual syndrome, dysmenorrhea (menstrual cramps), stress, or other conditions.

What Do We Know About Safety?

Research suggests that valerian is generally safe for short-term use by most adults. It has been used with apparent safety in doses of 300 to 600 milligrams daily for up to 6 weeks. The safety of long-term use of valerian is unknown.

Side effects of valerian include headache, stomach upset, mental dullness, excitability, uneasiness, and vivid dreams. Some may experience withdrawal symptoms, including anxiety, irritability, heart disturbances, insomnia, and in rare cases, hallucinations, if stopped abruptly after chronic use. In very rare cases, liver injury was reported when taking valerian, most often in combination with other herbals; however, valerian’s long-term effect on liver function is unknown.

Because it is possible (though not proven) that valerian might have a sleep-inducing effect, it should not be taken along with alcohol or sedatives. If you take any type of medicine, talk with your health care provider before using valerian or other herbal products; some herbs and medicines interact in harmful ways.

Little is known about whether it’s safe to use valerian during pregnancy or while breastfeeding.

Keep in Mind

Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

Source: Valerian — NCCIH. This publication is in the public domain. Source last updated: May 2025.