Valerian
A traditional sleep and relaxation herb with modest, mixed evidence.
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What it is
Valerian is a root traditionally used for sleep and anxiety. It's thought to influence GABA, a calming neurotransmitter.
How it works
Valerian is a root traditionally used for sleep and relaxation, thought to increase activity of GABA, a calming neurotransmitter. Its exact active compounds aren't fully pinned down, which is part of why results vary between products.
What it's been studied for
Taken to support falling asleep and relaxation.
What the evidence shows
Evidence is mixed and generally modest — some people report better sleep, but trials are inconsistent and often low quality. A reasonable gentle option, not a reliable one.
Who should consider it
It's used by people wanting a gentle, plant-based aid for falling asleep or easing tension. It's mild and inconsistent, so it suits those seeking a low-key option rather than a reliable sleep solution.
Amounts commonly studied
Studies commonly use around 300-600 mg of extract before bed.
How to take it
Studies commonly use around 300-600 mg of extract before bed. It's often combined with other calming herbs. The strong smell is normal. Avoid combining it with alcohol or sedatives.
Forms & absorption
Capsules, teas, and tinctures; the characteristic strong smell is normal. Often combined with other calming herbs.
Food sources
None — valerian is a medicinal root taken as a capsule, tea, or tincture.
Safety & interactions
Generally well tolerated; can cause grogginess or, paradoxically, stimulation in some. Avoid combining with alcohol or sedatives, and discuss use in pregnancy with a provider.
Myths & what it won't do
Myth: valerian reliably fixes insomnia. Reality: evidence is mixed and generally modest — some people benefit, many don't. Myth: natural means no downsides. Reality: it can cause grogginess or, occasionally, a paradoxical stimulating effect, and shouldn't be mixed with sedatives.
Common questions
- Does valerian actually work for sleep?
- Results are mixed — some people find it helps them fall asleep, but the trial evidence is inconsistent and modest.
- Can I take it with other sleep aids?
- Avoid combining it with alcohol, sedatives, or other sleep medications without medical guidance.
- Why does it smell so strong?
- That pungent odor is characteristic of valerian root and is harmless.
The amounts listed here are what published research has used — not a prescription or a recommended dose for you. Confirm anything you plan to take with your own healthcare provider, especially if you take medications, are pregnant or nursing, or have a health condition.
Related goals
Research on Valerian
Recommendations on this page are informed by published research. This is educational information, not medical advice.
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. View study →Note: Found valerian might improve sleep quality, but most of the 16 studies had significant methodological problems and there was evidence of publication bias.