Valerian
Also known as: valeriana officinalis, valerian root, valeriana
Systematic reviews and meta-analyses of randomized trials report heterogeneous results. Some pooled analyses suggest valerian can modestly improve subjective sleep quality and may reduce anxiety in some settings, but outcomes vary by preparation, extract quality and study quality. Safety data in the reviews report no severe adverse events across broad age ranges, though efficacy is inconsistent.
Last reviewed: 2026-10-14 · 4 indexed studies
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Overview
Valerian (Valeriana officinalis) is an herbal remedy commonly used to promote sleep and reduce mild anxiety. Clinical trial evidence is mixed: some meta-analyses report modest improvements in subjective sleep quality and few adverse events, while others find insufficient or inconsistent effects across studies.
Mechanism & Function
Mechanism of Action
Preclinical and mechanistic reviews indicate valerian extracts interact with the GABAergic system and may modulate GABA receptors and related signalling, which plausibly explains sedative and anxiolytic effects; the precise active constituents and their stability vary between preparations.
Physiological Role
Modulation of central nervous system inhibitory neurotransmission, primarily via GABAergic pathways, leading to reduced sleep latency and subjective improvements in sleep quality for some users.
Primary Pathways
Performance / Health Relevance
Valerian is relevant primarily for sleep promotion and modest anxiolytic effects rather than physical performance enhancement. Any benefit appears limited to subjective sleep quality in some users and does not have consistent objective sleep or performance effects.
Evidence Review
Practical Use & Dosage
- Minimum Effective Dose
- Not established from provided abstracts
- Optimal Range
- Not established from provided abstracts
- Upper / Caution Level
- Not established
- Timing
- Typically taken in the evening before bedtime in traditional use, but not established from provided abstracts
- Best Format
- Whole root/rhizome or standardized extract (reviews note whole root/rhizome may give more reliable effects)
- Bioavailability
- Multiple active constituents with variable stability; product quality and standardisation influence effects
- Absorption Considerations
- Constituent variability and extract quality affect consistency of effect; stability over shelf life may be an issue
Safety & Interactions
Side Effects
- •Generally mild or none reported in reviews
- •Occasional gastrointestinal upset, headache or dizziness reported in some trials (individual studies)
Contraindications
- Avoid combining with other CNS depressants without medical advice
- Use with caution in pregnancy and breastfeeding due to limited data
Drug Interactions
- •Possible additive sedation with benzodiazepines, sedative antihistamines, alcohol and other CNS depressants
Who Should Avoid
- •People performing tasks requiring alertness (driving, operating machinery) until individual effects are known
- •Those on sedative medications without medical advice
- •Pregnant or breastfeeding women unless advised by clinician
Monitoring
Monitor for excessive sedation or additive effects if combined with other CNS depressants; product quality and variability mean therapeutic response may vary.
Frequently Asked Questions
Auto-generated from indexed evidence — dosage, safety, interactions, and more.
When is Valerian typically used or indicated?
Valerian is most commonly used for: Sleep support, Mild anxiety relief, Occasional insomnia. Modulation of central nervous system inhibitory neurotransmission, primarily via GABAergic pathways, leading to reduced sleep latency and subjective improvements in sleep quality for some users.
How does Valerian work?
Preclinical and mechanistic reviews indicate valerian extracts interact with the GABAergic system and may modulate GABA receptors and related signalling, which plausibly explains sedative and anxiolytic effects; the precise active constituents and their stability vary between preparations.
What is the recommended dose of Valerian?
The optimal range is Not established from provided abstracts. with a minimum effective dose of Not established from provided abstracts. Best taken: Typically taken in the evening before bedtime in traditional use, but not established from provided abstracts. Upper / caution level: Not established.
What are the side effects of Valerian?
Reported side effects include: Generally mild or none reported in reviews; and Occasional gastrointestinal upset, headache or dizziness reported in some trials (individual studies). Monitoring: Monitor for excessive sedation or additive effects if combined with other CNS depressants; product quality and variability mean therapeutic response may vary.
Does Valerian interact with medications?
Known or theoretical interactions: Possible additive sedation with benzodiazepines, sedative antihistamines, alcohol and other CNS depressants. Always check with a clinician before combining with prescription medication.
Who should avoid Valerian?
Valerian is generally not recommended for: People performing tasks requiring alertness (driving, operating machinery) until individual effects are known; Those on sedative medications without medical advice; Pregnant or breastfeeding women unless advised by clinician; Avoid combining with other CNS depressants without medical advice; and Use with caution in pregnancy and breastfeeding due to limited data.
How strong is the evidence for Valerian?
Evidence level: Limited (overall score 54/100), based on 4 indexed studies on SuppIndex.
Research & References (4)
Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.
Systematic review and meta-analysis of 60 studies (n=6,894) assessing valerian for sleep problems and associated disorders. Authors note inconsistent outcomes likely due to variable extract quality and suggest whole root/rhizome and combination formulations may be more reliable. No severe adverse events reported in ages 7–80.
Valerian for sleep: a systematic review and meta-analysis.
Systematic review and meta-analysis of 16 randomized, placebo-controlled trials (total n=1,093) of valerian for improving sleep quality. Studies varied in dose, preparation and duration; a dichotomous outcome from six studies showed a statistically significant benefit (RR 1.8) but there was evidence of publication bias and methodological limitations.
Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep.
Systematic review examining herbal remedies and effects on the GABAergic system and sleep. Valerian is discussed among herbs that may reduce sleep latency and improve subjective and objective sleep measures by interacting with GABA receptors, though mechanisms are not fully understood.
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Network meta-analysis of medicinal herbs for anxiety (29 trials across 12 herbs). The analysis found insufficient evidence to confirm effectiveness of valerian for anxiety (credible interval included no effect).
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Research Overview
Limited EvidenceCite this ingredient
One-click citation export in APA, MLA, Chicago, BibTeX, or HTML. The URL below is stable and safe to link.
Stable URL
https://thesuppindex.com/ingredients/valerian
SuppIndex. (2026). Valerian: Evidence summary, dosage and clinical studies. Retrieved October 16, 2026, from https://thesuppindex.com/ingredients/valerian
Based on 4 indexed studies · Evidence level: Limited.
Goal Ratings
Stack Compatibility
May be combined with other mild sedative herbs in traditional formulations, but avoid mixing with prescription sedatives or heavy alcohol use.