What does the research show about valerian?

Valerian

Meta-analyses found more people reported improved sleep with valerian, but time to fall asleep did not differ from placebo (0.70 minutes). A review of 29 controlled trials found most showed no difference from placebo, including the most rigorous. Adverse events were rare. A 14-day study raised peak alprazolam levels.

Add to Bio HackChecked 2026-11-09

Status: Dietary supplement in the US.
Also called: Valeriana officinalis, valerian root, valerenic acid, garden heliotrope
Taken for: sleep, insomnia, falling asleep, anxiety, stress, relaxation, period pain, menstrual cramps

Strong several reviews agree · Moderate one review or consistent trials · Limited one or a few small studies · Untested no study in people, listed with what it rests on

Shown to help2

ModerateShown to raise the share of people reporting better sleep, about 37% more than placebo, in adults with or without sleep problems. Most studies had method problems.
ModerateShown to lower period pain against placebo or NSAIDs in women with primary dysmenorrhea, in few trials with high heterogeneity.

Reported risks1

LimitedLimited evidence: Australian reports linked valerian and three other herbs to life-threatening reactions, all when taken with prescription drugs.How often is not known

What people take it for, and what was found

Shown to help2

Moderate

Self-reported sleep improvement

Shown to raise the share of people reporting better sleep, about 37% more than placebo, in adults with or without sleep problems. Most studies had method problems.

The numbers and sources

Effect: In 18 RCTs, the share of people reporting improved sleep was higher with valerian than placebo (RR 1.37, 95% CI 1.05 to 1.78) [1]. An earlier meta-analysis of 16 studies (1,093 patients) found a similar result (RR 1.8, 95% CI 1.2 to 2.9) with evidence of publication bias [2]. A 2020 meta-analysis of 10 studies (1,065 participants) on subjective sleep quality linked inconsistent results across trials to variable extract quality [3].
Population: Healthy adults and people with sleep disturbance or insomnia [1][2][3].
Sources: [1], [2], [3]
Caveats: Doses, preparations and durations varied widely, and most studies had methodological problems [2]. These are yes-or-no or self-rated outcomes.

ModerateStudied in women

Period pain

Shown to lower period pain against placebo or NSAIDs in women with primary dysmenorrhea, in few trials with high heterogeneity.

The numbers and sources

Effect: Across 5 controlled trials (201 women on valerian, 207 controls), valerian reduced primary dysmenorrhea pain against placebo or NSAIDs (SMD -1.03, 95% CI -1.74 to -0.33, I² 90.40%) [5].
Population: Women with primary dysmenorrhea in RCTs published from 2000 to 2023 [5].
Sources: [5]
Caveats: Heterogeneity was high, the trials were few, and the comparators mixed placebo and NSAIDs. Doses and trial designs varied [5].

Not shown to help2

Moderate

Time to fall asleep and measured sleep

Not shown to shorten time to fall asleep or improve measured sleep in adults with or without sleep problems.

The numbers and sources

Effect: In 18 RCTs, time to fall asleep differed from placebo by 0.70 minutes (95% CI -3.44 to 4.83), and visual-scale sleep quality did not differ (SMD -0.02, 95% CI -0.35 to 0.31) [1]. A review of 29 controlled trials found most showed no difference from placebo, and none of the most recent, most rigorous trials found an effect on sleep [4].
Population: Healthy adults and people with sleep disturbance or insomnia [1][4].
Sources: [1], [4]
Caveats: The reviews disagree in their reading of the same body of trials [1][4][3].

Limited

Anxiety

One small trial found anxiety scores did not differ from placebo or diazepam in people with generalized anxiety disorder.

The numbers and sources

Effect: A Cochrane review found one eligible RCT, a 4-week pilot in 36 patients with generalized anxiety disorder. HAM-A scores did not differ between valerian and placebo, or between valerian and diazepam [6]. A 2020 meta-analysis pooled 8 studies (535 participants) on anxiety [3].
Population: 36 patients with GAD [6]. Mixed populations [3].
Sources: [3], [6]
Caveats: The 2020 abstract does not report a pooled anxiety effect size [3]. The Cochrane authors found the evidence too thin for conclusions [6].

Doses studied

The interaction study used 1,000 mg of valerian extract (two 500 mg tablets with 5.51 mg valerenic acid each) nightly for 14 days [7]. Sleep trials used a wide range of doses and preparations, and reviewers did not identify a standard dose [2][3].

Risks

Reported risks1

LimitedHow often is not known

Serious reactions with prescription drugs

Limited evidence: Australian reports linked valerian and three other herbs to life-threatening reactions, all when taken with prescription drugs.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: In Australian spontaneous reports from 2000 to 2015 for echinacea, valerian, black cohosh and ginkgo, most reactions were mild or moderate, but each herb was linked to life-threatening reactions. In every life-threatening case, the herb was taken with prescription medication [9].
Population: Reports to the Australian Therapeutic Goods Administration [9].
Sources: [9]
Caveats: Spontaneous reports cannot give rates or prove cause. The abstract does not give valerian-specific counts [9].

Checked, no increase found2

Moderate

Adverse events in trials

Adverse events were rare, and about as common as on placebo, in trials of people aged 7 to 80.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: A review of 37 studies, including 8 open-label safety trials, found only rare adverse events [4]. A 2020 review of 60 studies (6,894 participants) reported no severe adverse events in people aged 7 to 80 [3]. In the Cochrane anxiety trial, the number reporting side effects and dropout rates did not differ between valerian, diazepam and placebo [6]. A review of 5 dysmenorrhea trials reported valerian as well tolerated [5].
Population: Trial participants [4][3][6][5].
Sources: [4], [3], [6], [5]
Caveats: Trials were short. Rare events cannot be ruled out at these sample sizes.

Moderate

Drug metabolism interactions

Not shown to change most drug-clearing enzymes in healthy volunteers. It raised peak alprazolam levels slightly in one small study.

The numbers and sources

How common: How often is not known: the sources give no rate.
Effect: In 12 healthy volunteers, 1,000 mg nightly for 14 days raised peak alprazolam concentration from 25 to 31 ng/ml (p < 0.05), with no significant change in alprazolam AUC or half-life and no effect on CYP2D6 [7]. In a 28-day study of 12 volunteers, valerian did not change CYP1A2, CYP2D6, CYP2E1 or CYP3A4/5 activity [8].
Population: Healthy volunteers [7][8].
Sources: [7], [8]
Caveats: Probe-drug studies in small healthy groups. Effects with sedatives taken together were not measured.

Claims tested and not found

That valerian shortens the time it takes to fall asleep. Pooled sleep latency differed from placebo by 0.70 minutes (95% CI -3.44 to 4.83) [1].
That valerian reduces anxiety in generalized anxiety disorder. HAM-A scores did not differ from placebo in the one eligible trial [6].

Sources

Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. Effectiveness of Valerian on insomnia: A meta-analysis of randomized placebo-controlled trials. Sleep Medicine. 2010. https://doi.org/10.1016/j.sleep.2009.12.009
Bent S, Padula A, Moore D, et al. Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine. 2006. https://doi.org/10.1016/j.amjmed.2006.02.026
Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis. Journal of Evidence-Based Integrative Medicine. 2020. https://doi.org/10.1177/2515690X20967323
Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Medicine Reviews. 2007. https://doi.org/10.1016/j.smrv.2007.03.002
Rabiei F, Delavar MA, Mirabi P, et al. Effect of Valeriana officinalis on Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. Reviews on Recent Clinical Trials. 2026. https://doi.org/10.2174/0115748871387235250902123910
Miyasaka LS, Atallah AN, Soares BG. Valerian for anxiety disorders. Cochrane Database of Systematic Reviews. 2006. https://doi.org/10.1002/14651858.CD004515.pub2
Donovan JL, DeVane CL, Chavin KD, et al. Multiple night-time doses of valerian (Valeriana officinalis) had minimal effects on CYP3A4 activity and no effect on CYP2D6 activity in healthy volunteers. Drug Metabolism and Disposition. 2004. https://doi.org/10.1124/dmd.104.001164
Gurley BJ, Gardner SF, Hubbard MA, et al. In vivo effects of goldenseal, kava kava, black cohosh, and valerian on human cytochrome P450 1A2, 2D6, 2E1, and 3A4/5 phenotypes. Clinical Pharmacology and Therapeutics. 2005. https://doi.org/10.1016/j.clpt.2005.01.009
Hoban CL, Byard RW, Musgrave IF. Analysis of spontaneous adverse drug reactions to echinacea, valerian, black cohosh and ginkgo in Australia from 2000 to 2015. Journal of Integrative Medicine. 2019. https://doi.org/10.1016/j.joim.2019.04.007

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