Valerian root

Also known as: Valeriana officinalis

A traditional herbal sleep aid. Popular, but the best recent evidence does not show a reliable benefit.

Common forms: Capsules · Tea · Tincture

Draft summary, not yet reviewed by a qualified health professional · Last updated 2026-11-03

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

What the evidence says

Fall asleep faster

DInsufficient evidence

An older meta-analysis suggested a possible benefit for sleep quality but noted publication bias; a 2024 umbrella review concluded the evidence does not support valerian for insomnia.

Dose used in studies: 300–600 mg extract before bed (in trials)
Time to effect: 2–4 weeks

Studies (2)

Valerian for sleep: a systematic review and meta-analysis — Am J Med, 2006 · Meta-analysis · PMID 17145239
Does valerian work for insomnia? An umbrella review of the evidence — Eur Neuropsychopharmacol, 2024 · Systematic review · PMID 38359657

Safety

Common side effects

Headache
Dizziness
Morning grogginess

Avoid or ask your doctor first if

You have liver disease

Pregnancy & breastfeeding

Not enough safety data — avoid unless your provider recommends it.

Medication interactions

moderateSedatives / sleep medications: Additive drowsiness with sedatives or alcohol.

This list covers common medication classes only and is not exhaustive.