Valerian
Valerian: what NIH says about sleep (including a guideline against use for chronic insomnia), safety limits, withdrawal effects and liver reports.
Content last updated . This page has not been medically reviewed.
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Overview
Valerian is native to Europe and Asia and grows in North America. It has been used medicinally since early Greece and Rome for insomnia, migraine, fatigue and stomach cramps, and is promoted today for insomnia, anxiety, stress and depression. The roots and rhizomes (underground stems) are used. [1]Names and parts
Valeriana officinalis. [1][2] Other plants called "valerian" exist, including Centranthus species, so check the Latin name on a label.What the research shows (NIH summary)
NIH says knowledge is limited and there is not enough evidence to determine whether valerian is useful for any health condition. [1]| Use | What NIH says | Strength of evidence |
|---|---|---|
| Sleep problems | Evidence is inconsistent. The American Academy of Sleep Medicine's 2017 guideline recommended against using valerian for chronic insomnia in adults. [1] | Inconsistent, guideline against |
| Menopause symptoms | Three small studies suggest it might help; not enough to know. [1] | Preliminary |
| Anxiety, depression, PMS, menstrual cramps, stress | Not enough evidence for conclusions. [1] | Insufficient |
Safety
- Generally safe for short-term use by most adults; doses of 300 to 600 milligrams daily were used with apparent safety for up to 6 weeks in studies. Long-term safety is unknown. [1] (That is a study amount, not a recommendation.)
- Side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. Stopping abruptly after chronic use may cause withdrawal symptoms such as anxiety, irritability, heart disturbances, insomnia and, rarely, hallucinations. [1]
- In very rare cases liver injury was reported, most often in combination with other herbals. [1]
- It should not be taken with alcohol or sedatives. [1]
- Little is known about pregnancy or breastfeeding. [1]
Frequently asked questions
Does valerian help you sleep?
NIH says the evidence is inconsistent, and a 2017 sleep medicine guideline recommended against it for chronic insomnia in adults. [1]
Can I take valerian every night?
Long-term safety is unknown, and stopping abruptly after chronic use may cause withdrawal symptoms. [1]
References
- National Center for Complementary and Integrative Health (NIH). Valerian: Usefulness and Safety. Page last updated May 2025.
- GBIF Secretariat. GBIF Backbone Taxonomy. Names checked 2026-10-22 through the GBIF species match service.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.