Valerian Root: Benefits, Sleep Research, Side Effects and Interactions

Valerian root comes from Valeriana officinalis, a flowering plant whose roots have been used for sleep and nerves since ancient Greece and Rome. Today it is sold alone or in nighttime blends. The research is inconsistent: some pooled analyses found that more people rated their sleep as better, but measured outcomes such as time to fall asleep did not change, and recent reviews found no reliable effect in people with insomnia. Side effects are usually mild, yet valerian can add to the drowsiness of alcohol, sedative medicines and other calming supplements, including melatonin. This guide covers what the studies found and what to check before you use it.

Peptide Labs sells two nighttime products that list valerian root in a blend, but this article does not recommend any of them. It is general information, not medical advice.

What is valerian root?

Valerian is a perennial plant native to Europe and Asia that now also grows in North America. The NIH Office of Dietary Supplements (ODS) notes that it has a distinctive odor many people find unpleasant. Supplements are made from the dried roots, rhizomes (underground stems) and stolons, and come as teas, tinctures, capsules and tablets.

Nobody agrees on which compounds are responsible for its effects. Valerian contains valerenic acids, other volatile oils and a group of compounds called valepotriates, which break down during storage. Lab studies suggest valerian extracts may increase the availability of GABA, a calming chemical messenger in the brain, but this has not been confirmed in people. The ODS adds that the level of these compounds varies with harvest time, so one valerian product may differ a lot from another.

Valerian root benefits: what sleep studies show

Valerian root benefits are claimed mainly for sleep, so that is where most of the research sits. Here is how the larger reviews summarized it:

A consistent thread runs through these reviews. When people are asked whether their sleep improved, valerian sometimes edges out placebo. When researchers measure sleep directly, the difference disappears. The 2010 analysis put it simply: any effect on insomnia has not been demonstrated with quantitative or objective measurements. Trials also used very different preparations, so a result for one extract may not apply to another product.

Is valerian root for sleep recommended by sleep doctors?

Not as a first choice. In its 2017 clinical practice guideline, the American Academy of Sleep Medicine suggested that clinicians not use valerian for trouble falling or staying asleep in adults, a weak recommendation based on low-quality evidence. A 2023 umbrella review in the Journal of Sleep Research also found that valerian did not significantly improve sleep outcomes, and noted that cognitive behavioral therapy for insomnia (CBT-I) is the recommended first-line approach. If poor sleep lasts for weeks or affects your days, a clinician can look for causes such as sleep apnea, medicines or mood problems.

Valerian for stress and other uses

Valerian is also marketed for stress, anxiety and menstrual or menopause symptoms. NCCIH says there is not enough evidence to draw conclusions for anxiety, depression, premenstrual symptoms, menstrual cramps or stress, and that three small studies on menopause symptoms are not enough to know for certain. Calming effects in these areas remain unproven.

Valerian root side effects

In clinical trials, side effects such as headache, dizziness, itching and stomach upset were reported, though often at rates similar to placebo, according to the ODS. NCCIH lists these possible effects:

• Headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams.
• Morning grogginess, noted in at least one study; Memorial Sloan Kettering advises not driving or operating machinery after taking it.
• Withdrawal symptoms such as anxiety, irritability, heart disturbances and poor sleep, and rarely hallucinations, if valerian is stopped abruptly after long-term use.
• Liver injury in very rare cases, most often when valerian was combined with other herbs; its long-term effect on the liver is unknown.

Memorial Sloan Kettering also advises stopping valerian at least a week before surgery because it can interfere with general anesthesia, and suggests that people with liver or pancreatic disease avoid it. The ODS says pregnant or nursing women should not use valerian without medical advice and that children younger than 3 should not take it, because the risks have not been evaluated.

Valerian interactions: alcohol, sedatives and other supplements

The main interaction concern is stacking drowsiness. The ODS lists these combinations as possibly additive:

• Alcohol.
• Benzodiazepines such as alprazolam, diazepam and lorazepam, and barbiturates.
• Other central nervous system depressants, including opioid pain medicines and anesthetics.
• Supplements with sedative properties, including St. John’s wort, kava and melatonin.

Lab studies once raised the possibility that valerian alters liver enzymes that process many drugs, but Memorial Sloan Kettering notes that studies in people suggest these interactions are unlikely. The safer approach is still to tell your pharmacist about every supplement you take. If you are comparing calming ingredients, see our guides to melatonin, magnesium and sleep and L-theanine.

Valerian in combination nighttime products

Valerian rarely appears alone in mainstream products. It is usually one item in a proprietary blend, which means the label does not disclose how much valerian you get, so you cannot compare the product with any study. Two labels we carry show the pattern:

• cbdMD Broad Spectrum CBD PM Softgels contain broad spectrum hemp extract with CBD, CBN and CBG, plus melatonin and a proprietary blend that lists valerian root alongside magnesium glycinate, ashwagandha, L-theanine, GABA, lavender, passion flower, chamomile and hops. The label warns that it may cause drowsiness and says not to drive, operate heavy machinery or combine it with alcohol or medication; the brand states it is not for sale to anyone under 21.
• InnoSupps Night Shred capsules list a Nighttime Recovery Complex of GABA, chamomile, valerian root and passion flower, with melatonin, magnesium, KSM-66 ashwagandha, 5-HTP and L-tryptophan. The label is for adults at bedtime, excludes pregnant and lactating women, says not to use it with alcohol or while driving, and says to stop two weeks before surgery.

Both blends pair valerian with melatonin, a combination the ODS lists among those that may add to drowsiness. Night Shred also contains 5-HTP, covered in our 5-HTP guide, and CBD can interact with several medicines, as explained in our guide to CBD and medications. For what the research does and does not show about cannabinoids at night, see our CBD and sleep review.

Who should avoid valerian root

• People who are pregnant or breastfeeding, unless a clinician advises otherwise.
• Young children, and anyone giving valerian to a child without asking a pediatrician.
• People with liver or pancreatic disease.
• Anyone taking sedatives, sleep medicines, opioids or other drugs that cause drowsiness, or drinking alcohol.
• Anyone scheduled for surgery, or who needs to drive or stay alert.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before starting any supplement, especially if you take medicines. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Magnesium for Sleep: What the Research Shows and Which Forms Were Studied, Melatonin Side Effects: Interactions, Alcohol, Gummies and Long-Term Use, L-Theanine Benefits, Side Effects and the Caffeine Combination, Lemon Balm: Benefits, Stress and Sleep Research, Tea and Side Effects, Passion Flower: Benefits, Research, Side Effects and Safety.