People can take the root of the valerian plant Valeriana officinalis as a supplement. Valerian root may have a sedative effect and reduce anxiety, making it a popular natural remedy for sleep problems.

Valerian root may work for some people, but it is not right for everyone. It is important to watch for any side effects while taking this plant.

A person may consider talking with a doctor about taking valerian root and managing any conditions they may have.

This article reviews the effectiveness of valerian root and discusses its uses, dosage, and more.

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The medicinal use of valerian dates back as early as ancient Greece and Rome, when people used it as a treatment for insomnia, migraine, fatigue, and stomach cramps.

Today, individuals promote valerian root as a treatment for:

However, more research is necessary to prove these benefits.

A 2020 study noted that people worldwide recognize valerian as an effective herbal sedative. However, researchers still do not completely understand the herb’s effects.

Compounds in the root appear to interact with important components of the nervous system, such as gamma-aminobutyric acid (GABA), a chemical messenger in the brain.

This is similar to how prescription anti-anxiety drugs, such as diazepam (Valium), work. However, the way valerian interacts with GABA remains a theory.

Other experts believe that valerian exerts its sedative and anti-anxiety effects through the action of its potent antioxidants in areas of the brain involved with stress and emotion, such as the amygdala and hippocampus.

Valerian root is a known sedative and may help people reduce symptoms of anxiety and insomnia. However, the research on these effects is inconsistent.

One thing to keep in mind is that the American Academy of Sleep Medicine advises against using valerian for chronic insomnia in adults.

However, a 2020 systematic review and meta-analysis found that valerian could be safe and useful in treating sleep problems and anxiety.

The authors found that valerian could be particularly beneficial in treating insomnia in people with higher levels of anxiety and could reduce sleep problems in children with hyperactivity.

Therefore, they suggested that valerian may be more useful in treating insomnia relating to specific psychiatric conditions, such as anxiety.

However, they emphasized that sleep and mood problems vary from person to person. Therefore, researchers need to do more work in developing treatment and dosage guidelines for this plant.

Another 2020 review looked at 17 different articles on the effects of valerian on sleep.

The authors noted that some research showed that valerian improved markers of sleep, such as overall sleep time, and reduced the severity of insomnia.

However, they say that the findings of other studies contradict these results, showing that valerian caused little or no difference in these symptoms.

Some people use valerian root to treat other symptoms, though there is not much formal research on these approaches.

Proponents may recommend valerian for issues such as:

Some people may find valerian root effective in alleviating these symptoms.

However, most of the research on valerian focuses on its use as a sedative, antioxidant, and anti-anxiety compound.

As valerian root is an herbal supplement, dosages can be difficult to determine. Many factors, such as the growing conditions, age, and preparation of the plant, may affect the quality of the root and supplements.

Due to this, there is no standardized way to provide a correct dosage.

Many people make a simple tea using about 3 grams of dried valerian root and 1 cup of boiling water. They then allow the root to fully steep for at least 10 minutes before drinking the tea.

For extracts and supplements, different manufacturers will have their own recommended dosages according to their extraction processes or added ingredients.

In general, the recommended dosage of a valerian supplement may be around 160 to 600 milligrams per day. However, some products may include stronger doses.

People generally consider valerian root supplements to be safe at the recommended doses.

According to the National Institutes of Health (NIH), research suggests that valerian is generally safe for short-term use (up to 28 days) in most adults.

However, the safety of long-term use of valerian is unknown. It is also unknown whether it is safe to take during pregnancy or when chestfeeding or breastfeeding.

If a person has an interest in taking valerian, they can talk with a doctor.

The compounds in the plant may interact with some medications, which could put someone at risk of side effects or complications.

For instance, valerian may interact with medications that have similar functions. This interaction could potentially increase the effects of other classes of drugs, such as:

Additionally, valerian may interact with other dietary supplements, such as melatonin, kava kava, and St. John’s wort.

Anyone taking these drugs or supplements can talk with a doctor before using valerian root.

While some people will feel the effects of valerian root very quickly, many note that the herb works best when they take it for 1 to 2 weeks.

However, research has not fully explored the long-term effects of the plant.

Anyone considering regular use of valerian can talk with a doctor.

Some side effects may occur when a person is taking valerian. The plant’s sedative effect means sleepiness may be a possible side effect.

While this is helpful at night for getting to sleep, daytime sleepiness may interfere with a person’s ability to function. People taking valerian who experience daytime sleepiness may wish to reduce their dosage.

Other side effects of valerian include:

Some people need to avoid taking valerian root.

This plant may not be safe to take while pregnant or breastfeeding, as little is known about its effects.

Similarly, very young children under the age of 3 years need to avoid valerian. Even in older children, it is important to work with a doctor to find the minimally effective dosage in each case.

People who regularly use alcohol also need to be aware of any interactions that it may have with sedatives such as valerian. They may wish to avoid alcohol or valerian altogether.

People have been using valerian root as a natural sedative for many years.

Some research suggests that it may be helpful for sleep and reduce the effects of stress and anxiety on the brain. However, researchers need to investigate the herb’s effectiveness and safety further.

The Food and Drug Administration (FDA) does not regulate herbal supplements, so the standardized use and dosage are difficult to determine.

Valerian may not be the solution for everyone. People who are pregnant or breastfeeding need to avoid it, as should young children. Some people may experience side effects or drug interactions.

Anyone considering using valerian root needs to talk with a doctor first.