Valerian for anxiety is one of the most common reasons people reach for this ancient medicinal herb, but does it actually work? Valerian (Valeriana officinalis) has been used as a natural sedative for thousands of years, and today it ranks among the more popular herbal alternatives for anxiety and sleep problems.

The catch? Current research doesn’t yet provide enough evidence to draw firm conclusions about its effectiveness. Let’s look at what we do know.

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Key Highlights

• Thousands of years of use, still being studied – Valerian (Valeriana officinalis) is an ancient medicinal herb that works primarily by increasing GABA availability in the brain, producing a calming, sedative effect on the mind and body.

• Promising, but not conclusive – Studies suggest valerian may help reduce anxiety symptoms (particularly when anxiety is tied to poor sleep), but the evidence is still limited, and more clinical trials are needed before it can be recommended as a primary treatment.

• Best taken at night, with caution – There’s no standard dose, but most studies use between 300–600mg taken one to two hours before bed. Side effects are generally mild, though pregnant women, children under 3, and those on sedative medications should avoid it.

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Table of Contents

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What is Valerian?

Valerian (Valeriana officinalis) is an herb native to Europe and Asia. Its root has been used as a natural sedative for over a thousand years, across cultures ranging from ancient Greece and Rome to traditional European herbalism.

Today, people most commonly use valerian for sleep disorders like insomnia. ¹ Some research also suggests it may help with anxiety, stress, and related conditions. ² However, the evidence is still developing, and more clinical trials are needed to confirm these benefits.

One important note: the FDA hasn’t approved valerian as a treatment, but it does recognize it as generally safer for short-term use than synthetic options like benzodiazepines or barbiturates. ³

How Does Valerian Affect the Body?

Scientists haven’t fully mapped out how valerian works, but research points to several active compounds in the plant, including: ²

• Flavonoids and lignans
• Valepotriates
• Low levels of gamma-aminobutyric acid (GABA)
• Monoterpenes, sesquiterpenes, and carboxylic compounds

Of these, GABA is the most significant. It’s the brain’s primary inhibitory neurotransmitter; essentially, it quiets overactive nerve activity. Valerian extracts increase GABA synthesis and decrease synaptic GABA reuptake, which raises concentrations in the brain and promotes sedation. ⁴

Valerenic acid, one of valerian’s key active compounds, plays a central role here. It inhibits GABA transaminase (the enzyme responsible for breaking down GABA), which helps sustain GABA’s calming effect in the central nervous system. ²

Valerian has also been identified as a partial agonist of adenosine and serotonin receptors, both of which influence mood and sleep regulation. Finally, valepotriates (the compounds largely responsible for valerian’s distinctive smell) may also carry anti-anxiety and antidepressant properties, though this area of research is still early. ⁵ ⁶

Taken together, these mechanisms help explain why valerian has a calming effect on both the mind and body.

Can You Use Valerian for Anxiety?

There’s an important connection between anxiety and sleep that makes valerian worth considering for both. Research shows that sleep disorders are common in people who struggle with anxiety, and both conditions share a root cause: the body’s arousal response to stress. ⁷

This overlap is part of why valerian, known primarily as a sleep aid, has also been explored as a natural remedy for anxiety symptoms.

That said, the evidence specifically supporting valerian for anxiety is still limited. Most studies are small, use inconsistent doses, and don’t always include control groups. The results are encouraging, but not yet definitive.

What Does the Research Say?

Here’s a closer look at some of the more notable studies:

• Hemodialysis patients – A 2021 randomized, double-blind, crossover trial on 39 hemodialysis patients found that valerian significantly decreased state anxiety and depression symptoms. Patients took 530mg of valerian root one hour before bed, and also reported improved sleep quality. ⁸

• Obsessive-compulsive disorder (OCD): A 2011 study gave 31 adults 765mg of valerian extract daily for 8 weeks and found a meaningful reduction in both obsessive and compulsive behaviors. ⁹

• Attention-deficit/hyperactivity disorder (ADHD) in children – In a 2014 study, 169 elementary school children received a combination of 640mg of valerian extract and 320mg of lemon balm extract. After seven weeks, the study reported improvements in focus, hyperactivity, and impulsiveness. ¹⁰

• Generalized anxiety disorder – A placebo-controlled trial found that valepotriates taken for four weeks reduced Hamilton Anxiety Scale (HAM-A) scores in patients with generalized anxiety disorder, suggesting these compounds may be the primary anxiolytic agents in the plant. ⁸

The picture emerging from the research is cautiously optimistic. But until larger, well-controlled trials are done, valerian should be seen as a complementary option rather than a first-line treatment.

Other Benefits of Valerian

Beyond anxiety and sleep, valerian may help with several other conditions, many of which can themselves trigger anxiety and sleep difficulties:

• Menopausal Symptoms – Some research shows valerian may reduce the frequency and severity of hot flashes in menopausal and postmenopausal women. ¹¹

• Menstrual Problems – Valerian may help ease painful menstruation in those with premenstrual syndrome (PMS). ¹²

• Restless Legs Syndrome – Studies suggest valerian can reduce symptoms and daytime sleepiness associated with restless legs syndrome. ¹³

Because these conditions often overlap with anxiety and poor sleep, valerian may offer a gentle, multi-purpose option for those who prefer to avoid synthetic medications.

Valerian Dosage Recommendation

There’s no officially established dose for valerian; the right amount can vary depending on what you’re using it for. Here’s a general breakdown based on available research:

Purpose	Suggested Dose	Timing
Sleep/Insomnia	300 – 600 mg	30 min – 2 hours before bed
Anxiety	120 – 200 mg	2 – 3 times daily, with meals
Restless Legs Syndrome	800 mg	1 hour before bed

If you’re new to valerian, starting at the lower end gives you a chance to see how your body responds before gradually increasing. It’s also worth knowing that effects may not be immediate; it can take up to four weeks of regular use before you notice a consistent difference.

One key thing to keep in mind: the recommended dose for anxiety is generally lower than for insomnia, because higher daytime doses can cause drowsiness and interfere with your daily routine. Because of valerian’s sedative properties, it’s best to take your largest or final dose one to two hours before bed.

Valerian Side Effects and Safety

Valerian is generally well-tolerated, and most studies report few side effects at recommended doses. That said, some people do experience mild reactions, including:

• Dizziness or drowsiness
• Headaches
• Fatigue or next-morning grogginess (especially at higher doses)
• Stomach upset, nausea, or diarrhea
• Dry mouth or metallic taste
• Vivid dreams
• Weakness

In rare cases, valerian has been linked to liver injury, particularly when combined with other herbs such as black cohosh and skullcap. ¹⁴ If you’re taking any herbal combinations, it’s worth mentioning them to your doctor.

On the topic of drug interactions, current evidence suggests valerian’s interaction potential is low and unlikely to be clinically significant. ¹⁵ Still, it’s always smart to check with your healthcare provider before adding any new supplement to your routine, especially if you’re on prescription medications.

A few other important notes:

• Long-term use may cause withdrawal symptoms, including rapid heartbeat, irritability, and anxiety if you stop abruptly (so it’s best to taper off gradually).

• Pregnant or breastfeeding women and children under 3 should avoid valerian due to a lack of safety data. ¹⁶

• Avoid combining valerian with alcohol or other sedatives, as it may amplify their effects.

Final Word

Using valerian for anxiety makes the most sense in the evening; its sedative properties make daytime use impractical for most people. If you need daytime relief, other natural alternatives for anxiety may be a better fit.

If anxiety is disrupting your sleep, though, valerian is worth trying. It’s generally safe, widely available, and a gentler starting point than prescription medications. As always, check with your doctor before adding it to your routine.

Frequently Asked Questions

References

¹ Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.

² Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323. PMID: 33086877; PMCID: PMC7585905.

³ Chandra Shekhar H, Joshua L, Thomas JV. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Adv Ther. 2024 Jan;41(1):246-261. doi: 10.1007/s12325-023-02708-6. Epub 2023 Oct 30. PMID: 37899385; PMCID: PMC10796483.

⁴ Murphy K, Kubin ZJ, Shepherd JN, Ettinger RH. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Phytomedicine. 2010 Jul;17(8-9):674-8. doi: 10.1016/j.phymed.2009.10.020. Epub 2009 Dec 29. PMID: 20042323.

⁵ Andreatini R, Sartori VA, Seabra ML, Leite JR. Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study. Phytother Res. 2002 Nov;16(7):650-4. doi: 10.1002/ptr.1027. PMID: 12410546.

⁶ Müller LG, Stolz ED, Betti AH, Herzfeldt V, Rates SM. Synergistic interaction between diene valepotriates from Valeriana glechomifolia Meyer (Valerianaceae) and classical antidepressants: an isobolographic analysis. J Pharm Pharmacol. 2015 Jul;67(7):1008-16. doi: 10.1111/jphp.12396. Epub 2015 Apr 16. PMID: 25880123.

⁷ Staner L. Sleep and anxiety disorders. Dialogues Clin Neurosci. 2003 Sep;5(3):249-58. doi: 10.31887/DCNS.2003.5.3/lstaner. PMID: 22033804; PMCID: PMC3181635.

⁸ Tammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial. Oman Med J. 2021 Mar 31;36(2):e255. doi: 10.5001/omj.2021.56. PMID: 33936782; PMCID: PMC8077445.

⁹ Pakseresht S, Boostani H, Sayyah M. Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind study. J Complement Integr Med. 2011 Oct 11;8:/j/jcim.2011.8.issue-1/1553-3840.1465/1553-3840.1465.xml. doi: 10.2202/1553-3840.1465. PMID: 22718671.

¹⁰ Gromball J, Beschorner F, Wantzen C, Paulsen U, Burkart M. Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks’ treatment with valerian root and lemon balm extracts in primary school children. Phytomedicine. 2014 Jul-Aug;21(8-9):1098-103. doi: 10.1016/j.phymed.2014.04.004. Epub 2014 May 15. PMID: 24837472.

¹¹ Mirabi P, Mojab F. The effects of valerian root on hot flashes in menopausal women. Iran J Pharm Res. 2013 Winter;12(1):217-22. PMID: 24250592; PMCID: PMC3813196.

¹² Behboodi Moghadam Z, Rezaei E, Shirood Gholami R, Kheirkhah M, Haghani H. The effect of Valerian root extract on the severity of pre menstrual syndrome symptoms. J Tradit Complement Med. 2016 Jan 19;6(3):309-15. doi: 10.1016/j.jtcme.2015.09.001. PMID: 27419099; PMCID: PMC4936757.

¹³ Cuellar NG, Ratcliffe SJ. Does valerian improve sleepiness and symptom severity in people with restless legs syndrome? Altern Ther Health Med. 2009 Mar-Apr;15(2):22-8. PMID: 19284179.

¹⁴ LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Valerian. [Updated 2020 Apr 5]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK548255/

¹⁵ Kelber O, Nieber K, Kraft K. Valerian: no evidence for clinically relevant interactions. Evid Based Complement Alternat Med. 2014;2014:879396. doi: 10.1155/2014/879396. Epub 2014 Jun 30. PMID: 25093031; PMCID: PMC4100259.

¹⁶ Mahmoudian A, Rajaei Z, Haghir H, Banihashemian S, Hami J. Effects of valerian consumption during pregnancy on cortical volume and the levels of zinc and copper in the brain tissue of mouse fetus. Zhong Xi Yi Jie He Xue Bao. 2012 Apr;10(4):424-9. doi: 10.3736/jcim20120411. PMID: 22500716.