Valerian Root’s Hidden (and Potential) Benefits, Explained
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There are certain herbs that have a reputation for doing a little bit of everything—they reportedly help with sleep, pain, anxiety…all of the big issues most people want help with. Valerian root is one of those herbs!
But for all of the chatter around this plant, it’s understandable to have questions about valerian root benefits. Is this herb as impressive as some people claim, or does it fall short?
It’s important to point this out upfront: While valerian root has been used for centuries for medicinal purposes and there is some research to back up its use, there’s a lot scientists still don’t understand about how it works. That said, we do know a little. Here’s the deal with valerian root and its benefits.
Valerian root benefits
Again, there are a lot of claims floating around about the benefits of valerian root and some have more data than others. These are thought to be the main benefits of using the herb.
It may help with sleep issues.
This comes up a lot in talk about valerian root but “there is not clear data on whether valerian root helps with sleep in large studies,” says Erin McNeely, M.D., an internal medicine physician at Corewell Health in Grandville, Michigan. However, there is some data to suggest it may help with insomnia and other health issues.
In general, “valerian may help with insomnia due to its sedative properties,” says Ivy Carson, N.P., a certified functional medicine practitioner with Parsley Health. Valerian root helps to increase levels of GABA (a neurotransmitter that reduces stress and helps with sleep) which can help tamp down on anxiety for people who have trouble winding down before bed, she says.
One scientific review of 60 studies published in 2020 found that valerian root could help people fall asleep faster, reduce how often they wake up at night, and improve their sleep quality, but the findings are a little complicated. The review’s authors pointed out that only people who took whole valerian root—450 to 1,410 milligrams a day for four weeks—saw benefits for sleep. It’s unclear whether taking smaller or less doses of the herb, or extract vs. the whole herb would be effective.
It may help with stress and depression.
Valerian root has been tied to improvements in certain mental health conditions, but there isn’t a lot of robust data—just a handful of studies.
“It appears to help increase levels of GABA, which is the primary neurotransmitter responsible for producing inhibitory, calming effects,” Carson says. “This is a similar mechanism of action to benzodiazepine medications such as Xanax, Klonopin, and Valium.”
One randomized, double-blind placebo controlled study published in 2019 of 64 people with stress found that those who took 300 milligrams of valerian root extract daily for four weeks had less anxiety.
Another small study linked valerian root to less symptoms of depression but the study was very specific—it focused on patients who were on dialysis treatment for kidney issues. Still, people who took valerian root had less symptoms of depression by the end of the study period than those who did not take the supplement.
It could help with some period and menopausal symptoms.
There are a few studies to suggest that valerian root may have a positive effect on symptoms related to your cycle.
One double-blind clinical trial of 100 female patients with PMS found that those who took valerian root seems to have better emotional, physical, and behavioral symptoms of PMS than those who took a placebo. The treatment group also had less muscle pain and breast tenderness than the placebo group.
Another scientific paper suggests that valerian root may help with hot flashes, but the data is not very robust. “There have been at least two small clinical studies suggesting that valerian may reduce the frequency and severity of hot flashes,” Carson says. “I suspect this may be due to the calming effects of valerian and the relationship between elevated levels of anxiety triggering hot flashes.”
What is valerian root?
Valerian root is “a tall, flowering grassland plant,” explains Jamie Alan, Ph.D., an associate professor of pharmacology and toxicology at Michigan State University. The plant has white and pink flowers and its dried roots and stems are used in supplements.
“It has a long history of use as a sedative, with its use dating back to the ancient Greeks, such as the well-known Greek physician, Hippocrates, and the Romans,” Carson says.
“We don’t fully understand how it works, perhaps because its effects come from the interaction of a combination of substances it contains,” Dr. McNeely says.
Is valerian root safe?
In general, experts say that valerian root appears to be safe. “Valerian root appears to be safe in modest amounts and is reasonable for patients to try if they are looking for a natural sleep aid,” Dr. McNeely says.
However, it’s not without potential side effects (more on those in a moment) and they’re important to consider.
Valerian root side effects
Side effects of valerian root are “usually mild,” Alan says. However, they can include:
Headache
Dizziness
Nausea
Drowsiness
"If used for a longer period of time and abruptly discontinued, you may experience withdrawal symptoms such as insomnia, anxiety, and irritability,” Carson says. “If you plan to discontinue this medication, it is advised to taper the dose slowly.”
Carson also notes this: “In very rare cases, there have been reports of more serious adverse effects including liver injury.”
Who should avoid valerian root?
Valerian root isn’t for everyone. “There is limited data in pregnant and breastfeeding people and in children less than three,” Alan says.
Valerian root “may also be problematic in liver disease,” she says. And, if you’re taking other medications, it’s important to consult your doctor first. “People who are taking other medications for sleep or other medications that are sedating should use caution, as valerian may amplify the effects of the other medications,” Alan warns.
How to use valerian root
Valerian root is generally taken in the form of a supplement, tincture, or tea. It’s often combined with other herbs that are linked with mellowing properties like chamomile.
“My best advice is to talk to your doctor and start with a low dose,” Alan says.
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