Valerian Root: Uses, Benefits, and Side Effects

If you're looking into natural remedies to help with sleep, anxiety, and stress, there's a good chance you've come across valerian root. Known for its calming properties, valerian has been used for centuries as a herbal aid. But is it safe? Does it actually work? And are there any downsides you should know about?

In this guide, we’ll explore what valerian root is used for, its benefits, side effects, and how to use it properly. 

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP or a qualified healthcare professional before starting any new herbal remedies, especially if you are pregnant, breastfeeding, taking medication, or managing a health condition.

Jump to:

Valerian root comes from the Valeriana officinalis plant, a flowering herb native to Europe and parts of Asia. The root is used in traditional medicine, primarily to support sleep and relaxation.

The definition of valerian root is a herbal remedy derived from the root of the valerian plant, commonly used to promote sleep, ease anxiety, and reduce stress.

There are a number of reasons people use valerian root. Here are some of the most common uses and benefits of valerian.

If you find it difficult to fall asleep or stay asleep through the night, valerian root may offer a gentle solution. It’s believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a calming neurotransmitter that helps quiet the nervous system and prepare the body for rest.

Many people include valerian root sleep pills in their bedtime routine, especially when looking for alternatives to stronger sleep medications. The herb is often combined with other natural sleep herbs like chamomile, lavender, or passionflower for added benefit. Drinking valerian root tea before bed can also be a soothing ritual that encourages deeper, more restful sleep.

Valerian is also valued for its ability to ease anxiety and reduce emotional tension. It may help calm a racing mind, ease irritability, and support a more balanced mood, particularly during stressful periods or social situations.

Unlike some prescription medications for anxiety, valerian tends not to cause grogginess or mental fog. This makes it a popular choice for those seeking a milder, plant-based option to manage stress throughout the day. The calming effect of valerian can be especially helpful for people who experience anxious thoughts in the evening, as it supports both relaxation and sleep.

During menopause, many people experience sleep disruption, mood fluctuations, and occasional hot flashes. Valerian root may help reduce some of these symptoms, offering gentle support for emotional and physical wellbeing. Its calming properties can be particularly helpful in improving sleep quality and reducing night-time restlessness.

Some herbal blends for menopause include valerian alongside other hormone-balancing herbs. While it doesn’t directly influence hormone levels such as oestrogen, valerian’s soothing effects may ease the transition through hormonal changes by helping the mind and body unwind more easily.

Beyond its use for sleep and stress relief, valerian root is also thought to offer several broader health benefits. It may have mild anti-inflammatory properties, which could contribute to a general sense of physical comfort. People sometimes use valerian to help with muscle tightness, menstrual discomfort, or mental overactivity, especially when these issues are linked to stress.

Valerian root is available in a variety of forms, giving you the flexibility to choose what suits your lifestyle and health needs best:

The appropriate valerian root dosage depends on the form you’re using and what you're taking it for, whether it's for sleep, anxiety, or general wellbeing. Always follow the product label, and start at the lower end if you're new to valerian.

The timing of your valerian intake can influence how well it works. For those using it to promote sleep, taking valerian root tablets or tea about 30–60 minutes before bed is typically the most effective.

If your main goal is to reduce anxiety or emotional tension, you may benefit from taking it earlier in the day, preferably mid-morning or mid-afternoon. Some people prefer to split the dose between morning and evening, depending on their symptoms.

For sleep disruption, many find that valerian root sleep pills or a cup of valerian tea taken shortly before bed helps quiet the mind and prepare the body for rest. If you're using valerian for ongoing anxiety, try to take it at the same time each day to maintain steady effects.

As with other supplements, leave at least a two-hour gap between valerian and any prescription medications, as valerian may affect how your body absorbs certain drugs. If you’re on other treatments or concerned about valerian root drug interactions, it's important to check with a healthcare provider before regular use.

Valerian root is usually well-tolerated when taken as recommended, but it can cause side effects in some people, especially at higher doses or with long-term use. Most side effects are mild, but it’s important to monitor how you feel when starting. Reported side effects may include:

Valerian may also interact with medications that affect the nervous system, such as sedatives or antidepressants. To reduce the risk of interactions, avoid taking it at the same time as prescription drugs, and consult a healthcare provider if you’re unsure. Starting with a low dose and gradually increasing only if needed can help minimise unwanted effects.

Valerian isn’t suitable for everyone. You should avoid it if you:

Speak with a healthcare professional before use, especially if you’re on other treatments or managing long-term conditions.

Valerian is generally considered safe for short-term use. Long-term effects are not well studied, so many experts recommend using it for a few weeks at a time with breaks in between.

If you’re considering extended use, it’s best to do so under medical guidance, particularly if you take other medications or have liver concerns. Cycling the herb may also help maintain its effectiveness over time.

There’s some evidence to suggest that valerian root may reduce inflammation, though this isn’t its primary use. These effects are still being studied and are not yet fully understood.

There’s no strong evidence that valerian root affects hormone levels significantly. Anyone with hormone-sensitive conditions should consult a healthcare provider before use.

Valerian root may have a relaxing effect on heart rate, but those with heart issues should consult a doctor, especially if concerned about valerian root heart attack risks. It’s important not to mix it with heart medications without medical advice.

Valerian root is not a laxative, though it may cause digestive discomfort in some people. It’s not typically used to support bowel movements.

In function, valerian root is most similar to mild sedatives like benzodiazepines, though much weaker and natural. However, it doesn’t have the same risk of dependency or withdrawal.

Some people feel calmer within 30 to 60 minutes of taking valerian root, while others notice benefits after a few days of consistent use. Its effects may build gradually with regular use.

There is some suggestion that valerian root may influence neurotransmitters like serotonin, but more research is needed. Any mood-enhancing effects are likely due to its calming properties.

Valerian root is widely available and legal to purchase in shops and online. You can find it in health stores, pharmacies, and reputable websites.

Only in the sense that both are herbs with calming properties, but valerian works on humans, not just cats. Interestingly, cats can also be drawn to the scent of valerian root.

If you’ve found yourself fascinated by the potential of valerian root and other natural remedies, why not deepen your understanding? Whether you're a beginner or looking to expand your knowledge, Centre of Excellence offers a comprehensive Master Herbalist Diploma Course, designed for people of all levels. 

The course covers everything from herb identification and preparation to building herbal blends for specific emotional and physical needs. Follow the link to access the course for just £29!