Valerian root is part of the valerian plant. Valerian (Valeriana officinalis) is an herb native to Europe and Asia and is now cultivated in many other parts of the world, including the United States. Parts of the valerian plant, including its roots, have medicinal properties and are therefore used as supplements.
Valerian root, in particular, contains compounds that have a calming effect on the body, which is why this herb has been used for thousands of years as a natural remedy for common conditions like insomnia and anxiety.
Research shows that valerian root may also provide other health benefits, from reducing headache symptoms to relieving menstrual cramps. But as with any supplement, understanding the potential side effects of valerian root and how to use it safely is key.
Valerian Root Benefits
Scientists are not sure how valerian root works in the body. It is thought that compounds found in this herb, including valeric acid, interact with the brain. This interaction can increase the levels of certain chemicals, such as gamma-aminobutyric acid (GABA), which has a calming effect on the nervous system. The nervous system includes the brain, spinal cord, and nerves and is the messenger between the brain and the body.
Here are some health benefits associated with valerian root supplements:
Can improve sleep
One of the most common uses of valerian root is to promote better sleep. Research shows that valerian supplements can help people with sleep disorders such as insomnia, a condition that makes it difficult to fall or stay asleep or get high-quality sleep.
A review of 60 studies found that valerian can be effective in treating sleep problems and may help reduce nighttime awakenings, improve sleep quality, and help people fall asleep faster.
However, researchers note that only taking 450-1,410 milligrams (mg) of whole valerian roots and rhizomes (the plant's underground stems) daily for at least four weeks helped with sleep problems. Other valerian treatments are not as effective.
This means taking a single dose of valerian or using products containing valerian extract rather than the whole valerian root and rhizome may not help treat sleep problems.
May help reduce stress, anxiety and depression
Due to its calming properties, people can take valerian root supplements to reduce stress and anxiety.
One study found that supplementing with 300 mg of valerian root extract daily for four weeks significantly reduced anxiety-related brain activity in people experiencing psychological stress.
Other research results suggest that taking valerian root can help reduce symptoms of anxiety associated with sleep deprivation and certain medical conditions, such as kidney disease.
Although valerian root appears to have anxiolytic and anti-stress properties, there is insufficient evidence to recommend its use for treating anxiety disorders such as generalized anxiety disorder.
A small 2021 study of 39 people suggested that valerian root may also be able to improve symptoms of depression. Among people undergoing dialysis (a treatment needed when the kidneys are not working properly), those who took a valerian root supplement daily for a month experienced significantly less depression than those who did not take the supplement.
Can relieve menstrual pain
If you experience pain before or during your period, valerian root may help relieve your symptoms. This is because valerian root can inhibit muscle spasms and relieve pain.
In one study, 100 female students with premenstrual syndrome (PMS)—a group of symptoms such as fatigue and irritability that typically occur one to two weeks before menstruation—were divided into two groups. The treatment group took two capsules containing valerian root daily for three months during the last seven days of their menstrual cycle. The other group received a placebo.
Compared with the control group, the treatment group reported less severe physical symptoms of PMS, such as muscle pain and breast tenderness. While these findings are promising, more research is needed to understand how valerian supplements affect period-related symptoms.
May help with tension-type headaches
Tension-type headaches are the most common type of headache. This condition occurs when the head and neck muscles contract due to stress, anxiety, injury, or depression.
Researchers believe that because of its pain-relieving and anti-stress properties, the herb may be a valuable natural treatment for people suffering from tension-type headaches.
A 2020 study found that patients with tension-type headaches who took 530 mg of valerian root extract daily for one month experienced a significant reduction in headache severity compared to those who received a placebo.
Can relieve menopausal symptoms
Menopause is when your menstrual cycle stops; you haven't had a period for a year. Menopause can cause symptoms such as hot flashes, sleep problems, anxiety and depression.
Some studies show that valerian can help relieve some menopausal symptoms. Evidence from several small studies suggests that taking valerian supplements during menopause may reduce the severity of hot flashes, improve sleep disturbances, and reduce the effects of anxiety or depression.
However, more and better-designed studies are needed to determine what effect valerian root actually has on menopausal symptoms.
How to use valerian root
Valerian root is available in many forms, including capsules, tablets, tinctures (liquid extracts), and teas.
Valerian can be taken on its own, but is often used in products like sleep gummies and sleep tea along with other calming, sleep-promoting herbs such as chamomile and passionflower.
The length of time you should take valerian depends on the symptoms or condition you wish to improve. For example, valerian is typically taken as a single dose before bed to promote restful sleep, but can also be taken multiple times throughout the day to relieve stress and anxiety. If valerian is being supplemented during the day, it is usually recommended to take it with a meal.
dose
Valerian dosages vary. Typically, the dose is 300-600 mg at bedtime (if taking for sleep purposes) or divided throughout the day.
A 2020 study found that doses of 450-1,410 mg daily for four to eight weeks were more effective at promoting sleep quality.
Most supplements sold online contain 500 milligrams of valerian root, but some have much higher doses. If you're not sure how much valerian you should take, ask your healthcare provider for advice.
Is valerian root safe?
Valerian is relatively safe in the short term. It's unclear whether it's safe for long-term use.
Side effects are more common when higher doses are used. For example, at higher doses, valerian root is more likely to make you feel drowsy, which can impair your ability to perform tasks like driving and working.
There are at least two cases where people who took large doses of herbs including valerian root later suffered seizures due to extremely low sodium levels in their blood. Researchers have speculated whether valerian root is related to low sodium levels, but they can't be sure.
Valerian has also been linked to rare liver damage, but this only occurred when the supplement was taken with other herbs such as skullcap and black cohosh.
It's not known whether taking valerian during pregnancy or breastfeeding is harmful.
Potential drug interactions
Because valerian has sedative effects, it should not be taken with medications used to treat anxiety, epilepsy, insomnia, and seizures. These medications include:
- Benzodiazepines: These inhibitors produce sedation and are used to treat conditions such as anxiety and epilepsy. Benzodiazepines include Ativan (lorazepam), Xanax (alprazolam), and Valium (diazepam).
- Barbiturates: These are depressants that can help treat anxiety and reduce muscle spasms and seizures. Examples include luminal (phenobarbital) and diprivan (propofol).
- Anticonvulsants: Medications such as Phenytek (phenytoin) and Depakene (valproic acid) can help prevent seizures.
- Sleep medications: Medications such as Ambien (zolpidem) and Lunesta (eszopiclone) can help you fall asleep or stay asleep.
If you are currently taking one or more medications, it is best to consult your healthcare provider before taking any herbal supplements, including valerian root.
If you're already taking supplements, you should also check for potential risks of mixing supplements. For example, supplements like melatonin, St. John's Wort, and kava can have similar sedative effects to valerian. When taken together, the supplements may have stronger or different effects than expected.
Due to its potential sleep-promoting properties, valerian should also not be taken with alcohol.
Can you take too much valerian root?
Although valerian is relatively safe, overdose is possible.
Case studies of people who consumed extremely high levels of valerian (albeit taken with other supplements) reported dangerous side effects, such as seizures and low sodium levels in the blood.
It is important to follow the dosage instructions on the supplement label. Although there are currently no upper limit guidelines for valerian, some experts recommend avoiding doses exceeding 1,060 mg per day. You should always consult your healthcare provider to learn the dosage that is best for you.
Valerian root side effects
Adverse events have been reported rarely with the use of valerian. Any side effects reported are usually mild. The most common side effects in studies include:
- Headache
- drowsiness
- diarrhea
- Dizziness
- itchy skin
Keep in mind that higher doses of valerian are more associated with side effects such as drowsiness. This is why nighttime doses of valerian used to promote restful sleep are typically higher, while daytime regimens are divided into multiple smaller doses.
