Quick Summary

Valerian (Valeriana officinalis) is a commonly used herbal supplement traditionally employed for its sedative, anxiolytic, and neuroprotective properties. Clinical evidence shows potential benefits in managing primary dysmenorrhea pain and improving sleep quality, with some anxiolytic effects. It is generally considered safe and well tolerated, though variability in herbal preparations and formulations may affect outcomes. Its use requires clinical monitoring due to possible herb-drug interactions and quality control issues.

What is it

Valerian is a perennial plant native to Europe and parts of Asia, known botanically as Valeriana officinalis. Its roots and rhizomes are used to prepare extracts commonly consumed as supplements. Valerian has a long history of use aimed at promoting relaxation and supporting nervous system function.

Traditional Uses

  • As a natural sedative to aid sleep and reduce insomnia symptoms
  • To alleviate anxiety and nervous tension
  • For relief of menstrual pain such as primary dysmenorrhea
  • General support for nervous system health

Active Compounds

Valerian contains various phytochemicals including valerenic acids, iridoids (valepotriates), alkaloids, and volatile oils. These compounds are believed to contribute to its sedative and anxiolytic effects through interactions with GABAergic and other neurotransmitter systems.

Potential Benefits with Evidence Levels

  • Primary Dysmenorrhea (Moderate evidence): A systematic review and meta-analysis of five controlled trials (total n=408) showed valerian may significantly reduce menstrual pain compared to placebo or NSAIDs, though heterogeneity across studies was high. Rabiei F et al. 2025
  • Sleep Quality and Insomnia (Low to Moderate evidence): Multiple clinical studies suggest valerian may improve subjective sleep quality and reduce sleep disturbances and associated anxiety. Effects tend to be more reliable when whole root/rhizome extracts are used, particularly in combination with other herbs. However, evidence remains inconclusive due to variability in formulations and study designs.
    Shinjyo N et al. 2020,
    Yeom JW, Cho CH. 2024,
    Yang S et al. 2026,
    Ma D et al. 2026,
    Guadagna S et al. 2020,
    Kolobaric A et al. 2023
  • Anxiety (Adjunctive Effect) (Low to Moderate evidence): Valerian has shown some anxiolytic effects in clinical trials, frequently studied in combination with other herbs for mild anxiety and related mental health symptoms. Findings are limited and inconsistent.
    Căuș MN et al. 2026,
    Kenda M et al. 2022,
    Shinjyo N et al. 2020,
    Le TT et al. 2022

Side Effects

  • Mild sedation or drowsiness
  • Rare adverse events potentially linked to adulterated or poor-quality products
  • Potential hepatotoxicity, cardiovascular or neurological disturbances reported in cases of product adulteration or interactions

Drug Interactions

Valerian may interact with medications metabolized by cytochrome P450 enzymes, potentially altering drug metabolism. There is a risk of additive central nervous system (CNS) depression when combined with sedatives and a possible risk of serotonin syndrome when used with serotonergic agents. Clinical monitoring is advised when valerian is used alongside prescription medications to manage possible herb-drug interactions.

Who Should Avoid It

  • Individuals taking CNS depressants or serotonergic drugs, unless supervised by a healthcare professional
  • Pregnant or breastfeeding women due to insufficient safety data and potential risks
  • People with known allergy or sensitivity to valerian or related plants

Evidence Limitations

  • High heterogeneity among clinical trials regarding dosage, extract types, and formulations
  • Many studies have small sample sizes and variable methodological quality
  • Limited large-scale, high-quality randomized controlled trials focusing on valerian alone
  • Lack of standardization and quality control in herbal products affects reproducibility of results
  • Potential bias and lack of blinding in some studies
  • Inconclusive safety data for vulnerable populations such as pregnant or breastfeeding women
  • Herb-drug interaction data primarily inferential, lacking extensive clinical trials

References

Last Reviewed

June 2024

Disclaimer: This information is provided for educational purposes only and is not intended as medical advice. Please consult a qualified healthcare professional before starting any new herbal treatment, especially if you have underlying health conditions or are taking medications. Herbal supplements may have risks and side effects not fully covered here.