Valerian is a plant native to Europe and Asia whose root is sold as an herbal supplement. Today it is promoted mainly for insomnia, and also for anxiety, stress and depression, but NCCIH says there is not enough evidence to show it is useful for any health condition.
Also known as: Valeriana officinalis, valerian root, all-heal.
Valerian has no intake value or upper limit. NCCIH says it has been used with apparent safety at 300 to 600 mg a day for up to 6 weeks; the safety of longer use is unknown. These are study protocols, not a recommendation.
It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling.
NCCIH says the evidence on valerian for sleep problems is inconsistent, and the American Academy of Sleep Medicine's 2017 guideline recommended against using it for chronic insomnia in adults. Three small studies suggest it might help menopause symptoms, but the evidence is not certain, and there is not enough evidence for anxiety, depression, PMS, menstrual cramps or stress.
Safety, per NCCIH: it is generally safe for short-term use by most adults. Side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. Stopping suddenly after long use may cause withdrawal symptoms such as anxiety, irritability, heart rhythm problems, insomnia and, rarely, hallucinations. Very rare cases of liver injury have been reported, mostly when it was combined with other herbs. Because it might cause sleepiness, it should not be taken with alcohol or sedatives. Little is known about use in pregnancy or breastfeeding.
We could not find a single published half-life or time to peak for valerian that applies to a supplement dose, so we do not list one. Herbal products are mixtures of many plant compounds, so no single figure would describe them.
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