Live Well Vitamins & Lifestyle Guide

Valerian

For thousands of years, the herb valerian has been used as a sedative in Europe and Asia. Many people throughout the world use it to treat insomnia and anxiety.

Valerian Uses

A number of studies suggest that valerian does help with insomnia. It seems to give people better-quality sleep. It may also help them fall asleep faster.

Some studies have shown that valerian may improve anxiety but others have not. More research is needed.

Valerian Dose & Instructions for Use

There is no standard dose of valerian. For insomnia, many studies have used between 400 milligrams and 900 milligrams of valerian up to two hours before bed. Ask your doctor for advice.

Valerian Food Sources

There are no natural food sources of valerian. However, some manufacturers use valerian as a flavoring in foods and drinks.

Valerian Supplement Information

Valerian often comes in tablets, capsules, and teas. Like any supplement, keep valerian in a cool, dry place, away from humidity and direct sunlight.

Valerian Warnings

• Side effects. Valerian usually causes no side effects. It might cause headache, upset stomach, uneasiness, rapid heartbeat, or other symptoms. Some people feel a "hangover" after taking valerian. 
• Interactions. If you take any medicines regularly, talk to your doctor before you start using valerian supplements. They could interact with some sedatives, narcotics, antidepressants, and anti-seizure medicines. 
• Risks. Because valerian may act as a sedative, avoid driving or using machinery for a few hours after you use it. Taking valerian regularly may cause insomnia. It may also result in withdrawal symptoms after you stop using it. Valerian may interact with alcohol. Check with a doctor before taking valerian if you have liver problems.

Given the lack of evidence about its safety, valerian is not recommended for children or for women who are pregnant or breastfeeding.