Valerian: benefits for sleep, anxiety and relaxation

In short:

• Valerian is a perennial herb whose root is traditionally used to support sleep and ease nervous tension.
• The main active compounds are valerenic acid and valepotriates, linked to a calming effect on the nervous system.
• It is taken as tea, tincture or capsules; before combining it with medicines, consult a doctor or pharmacist.

Valerian (Valeriana officinalis) is one of the oldest known calming herbs in Europe and Asia. Its root has been used for centuries for sleep difficulties and nervous tension, and its distinctive, sometimes pungent smell is familiar to anyone who has ever opened a packet of valerian tea. In this article we look at what the science says about valerian’s benefits, who it suits and how to use it safely.

What is valerian?

Valerian (Valeriana officinalis) is a perennial herbaceous plant naturally found in Europe and parts of Asia. In some regions it is also known by folk names, because its root scent attracts cats and reminds some people of old wooden sheds.

The plant grows up to 1–1.5 metres tall, has feather-like divided leaves and in summer blooms with small, pale pink or white flowers arranged in clusters. For medicinal purposes it is not the above-ground part that is used, but the root and rhizomes, which are dug up in autumn and dried.

Valerian prefers moist, fertile soil and naturally grows along riverbanks, in damp meadows and on forest edges. For medicinal use it is cultivated on specialised farms, and the crop is harvested in autumn, when the roots contain the most active compounds.

The roots accumulate several groups of active substances. The most important are valerenic acid and volatile essential oils, as well as valepotriates, which partly break down during drying and storage. This combination of compounds is considered responsible for the mild calming effect.

Valerian’s history as a medicinal plant goes back thousands of years: the ancient Greek physician Hippocrates wrote about it, and later the plant was grown in monastery gardens throughout medieval Europe. To this day it remains one of the most popular herbal sleep and calm supplements.

Valerian for sleep

The most common reason people choose valerian is sleep quality. Traditionally it is taken before bed, with the aim of falling asleep more easily and waking less often during the night.

The scientific studies on this question give a mixed picture. In some small studies, participants taking valerian extract fell asleep slightly faster and rated their sleep as better quality compared with a placebo group. Results from other studies were more modest, which is why the U.S. National Institutes of Health’s Office of Dietary Supplements regards the evidence as insufficient for a definitive conclusion.

Studies most often use doses of 300–600 mg of extract, taken before bed. It is worth noting that even in studies showing positive results, the effect was usually modest – most often a few minutes faster sleep onset or subjectively better sleep quality, rather than a dramatic change.

In practice valerian is often combined with other calming herbs – lemon balm, hops or passionflower. Such combinations complement each other, and valerian’s gentle effect may be felt better than when taking each herb separately. For example, VH.Nutra Sleep Complex combines valerian, passionflower and lemon balm extracts.

It is important to know that valerian does not work like a fast-acting sleeping pill. The effect usually builds up gradually – over several days or weeks – so it is best suited to longer, consistent use rather than a one-off dose on the night you cannot fall asleep.

Valerian for anxiety and stress

The second area where valerian has been used for centuries is nervous tension and anxiety. In folk medicine it was a first choice when people needed to calm their nerves or ease tension before an important event.

There are fewer studies on valerian’s effect on anxiety than on sleep, and their results are also mixed. In some pilot studies valerian extract helped reduce subjectively felt tension, but larger, well-designed studies are still lacking to confirm this effect.

In practice valerian is most often chosen for situational, short-term tension – for example, before an important meeting, exam or flight. In such cases it is valued as a gentle aid that helps you calm down without the strong intoxicated feeling typical of some prescription sedatives.

For this reason valerian is usually seen as a gentle, complementary measure – not a primary treatment for anxiety. If you feel long-term anxiety or strong stress, the most important step is to consult a specialist, and to treat herbal supplements as a supporting part of your routine.

How does valerian affect the nervous system?

Scientists link valerian’s calming effect to GABA – the main inhibitory neurotransmitter of the nervous system. GABA helps slow down excessive nerve cell activity, which promotes relaxation and calm.

It is thought that valerenic acid may gently inhibit the enzyme that breaks down GABA, so more of this neurotransmitter remains in the brain. In addition, the valerian root itself naturally contains small amounts of GABA, although whether these reach the brain when taken orally is not yet fully clear.

This mechanism explains why valerian is often combined with other calm-supporting compounds, such as GABA or lemon balm, which also acts on the GABA system. Because of its gentle rather than aggressive effect, valerian rarely causes the “dazed” feeling typical of stronger sedatives.

Valerian for menopause symptoms

Valerian is sometimes mentioned as a supportive measure for women during menopause, when sleep disturbances and mood swings related to hormonal changes become a concern.

In small studies where valerian was combined with other herbs, participants reported somewhat better sleep and fewer hot-flash episodes. However, these studies are small and short, so valerian cannot be considered a proven treatment for menopause symptoms.

If you are looking for extra support during menopause, it is useful to discuss the full picture of symptoms – from sleep to bone health – with your doctor before choosing supplements. Read more about this period in our article on menopause supplements.

Valerian root, extract and other forms

Valerian is sold in several forms, and their strength and dosing differ. It is important to understand what you are choosing, because the right dose depends on the form.

Dried root and tea. Traditionally 2–3 grams of dried root are steeped in hot water and drunk before bed. The strength of tea is hard to measure precisely, so it suits those who prefer a gentle, traditional approach.

Standardised extract. Capsules and tablets most often use an extract whose active-compound content is stated on the label. In this case the usual dose for sleep is about 300–600 mg of extract, taken 30–120 minutes before bed.

Tincture. A liquid form in which the root is extracted in alcohol. The tincture is convenient to dose in drops, but it contains alcohol, so it is not suitable for children, pregnant women or those avoiding alcohol. Always follow the dose stated on the specific product label.

Valerian and other calming herbs

Valerian is rarely used alone – most often it is combined with other calming herbs that complement its effect. The most popular partners are lemon balm, passionflower, hops and chamomile.

Lemon balm has a gentle calming effect and a pleasant lemon scent, so it is often drunk in tea together with valerian. Passionflower is traditionally used for anxiety and insomnia, while hops are known for their calming, bitter flavour. This combination gives a broader effect than valerian alone.

When choosing a combination, it is important not to overdo it: several calming herbs at once can cause stronger drowsiness. It is best to start with one product and, if needed, gradually add others while monitoring how you feel.

How to take valerian

Dose. For sleep, 300–600 mg of valerian extract 30–120 minutes before bed is most often recommended. For nervous tension, some sources suggest 150–300 mg up to three times a day. Always take the exact amount from the product label.

When to take it. For sleep, valerian is taken in the evening, before going to bed. If you take it during the day for tension, choose a lower dose and watch for drowsiness – in that case do not drive.

With food or on an empty stomach. Valerian can be taken with or without food – it depends on the product form and personal sensitivity. If capsules irritate your stomach, take them after a light snack, while tea is most pleasant sipped warm about half an hour before bed.

How long. The effect usually appears not immediately but over 2–4 weeks of consistent use. It is worth taking it regularly for at least a few weeks and only then deciding whether it suits you.

Maximum safe dose. Short-term use (up to 4–6 weeks) is considered safe when the recommended doses are followed. For longer periods or higher doses there is less safety data, so a long course is worth discussing with a pharmacist or doctor.

Side effects and safety

Valerian is well tolerated by most people, especially with short-term use. The most common side effects are mild: headache, dizziness, stomach discomfort or morning drowsiness.

More rarely, some people may, contrary to expectations, feel restlessness or agitation – this is called a paradoxical reaction. If you notice unusual symptoms, stop taking it and consult a specialist.

The safety of long-term valerian use lasting several years is little studied, so it is recommended to take it in courses – for example, a few weeks with breaks – and to regularly review whether the supplement is still needed.

Valerian must not be combined with alcohol or other sedatives, because the effect can intensify and cause excessive drowsiness. As with all supplements, the most important thing is to stick to the recommended dose and not exceed the amount stated on the package.

Valerian and drug interactions

Valerian may interact with medicines that calm the central nervous system: sleeping pills, anti-anxiety medicines, some pain relievers and anticonvulsants. When combined, drowsiness can be increased.

It is also thought that valerian may affect liver enzymes involved in breaking down certain medicines, so before starting a valerian course it is essential to consult a doctor if you take prescription medicines. This is especially important for older people and those taking several medicines at once.

Due to a lack of data, valerian is not recommended during pregnancy and breastfeeding without a doctor’s approval, and it should be given to children only after consulting a specialist.

Frequently asked questions

Does valerian cause drowsiness? Yes, that is its main effect. If you take valerian during the day, you may feel drowsy – in that case avoid driving and operating machinery.

How long does valerian take to work? Unlike melatonin, which works quickly, valerian’s effect usually builds up over several days or weeks. A single dose may not produce a noticeable result.

Can valerian be taken every day? Short-term use of up to 4–6 weeks is considered safe. For longer daily use you should seek advice from a doctor or pharmacist.

Which is better – valerian or melatonin? These are different products. Melatonin helps regulate the sleep rhythm and works faster, while valerian is more associated with calm and relaxation before bed. Which to choose depends on your situation.

Is valerian suitable for children? Valerian should be given to children only after consulting a paediatrician, as reliable studies on its safety in this group are lacking.

Can valerian be combined with other herbs? Yes, it combines well with lemon balm, passionflower, hops and chamomile. However, when combining several calming herbs, start with lower doses and watch how your body reacts.

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