Natural Medical SolutionsValerian is a plant from Europe and Asia. People use its roots and stems as a supplement. It is often sold to help with sleep and stress.
What is valerian?
Valerian is a plant that grows in many parts of the world. It has a long history of use in medicine. People once used it for headaches and stomach cramps.
Today, it is sold as a supplement. It is most often used for sleep problems and anxiety. The roots and underground stems are the parts used for health.
What are the benefits of valerian?
There is not enough research to know if valerian works for any health problem. Studies on sleep are mixed. The American Academy of Sleep Medicine advises against using it for chronic sleep issues.
Some small studies show it might help with menopause. However, we do not have enough proof to be sure. There is also no clear evidence that it helps with stress, depression, or cramps.
What are the side effects of valerian?
Valerian is generally safe for most adults to use for a short time. Common side effects include:
- Headache
- Stomach upset
- Feeling dull or slow
- Feeling uneasy or excited
- Vivid dreams
Stop taking it slowly if you use it for a long time. Stopping suddenly can cause withdrawal. This may include anxiety, heart issues, or sleep problems. In rare cases, people have reported liver injury.
How much valerian do people take?
Research shows it is used in doses of 300 to 600 milligrams daily. This is for use up to 6 weeks. We do not know if it is safe to take for longer.
Who should not take valerian?
Talk to your doctor before you try valerian. We do not know if it is safe for women who are pregnant or breastfeeding.
Do not take it with alcohol or sedatives. It may make you sleepy. Always tell your doctor about any herbs you use.
Is valerian regulated by the FDA?
The FDA does not approve dietary supplements before they are sold. They do not check them for safety or how well they work. The maker of the supplement is responsible for its safety.
Common questions about valerian
Does valerian help with sleep?
Is valerian safe to take?
Can I take valerian with other medicines?
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Where this information comes from
Written from NCCIH, a public-domain resource from the U.S. National Institutes of Health. Information retrieved 2026-08-21.
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