Valerian
Valerian root is studied for sleep and anxiety. Evidence is mixed and product quality varies.
Overview
What is valerian?
Valerian (Valeriana officinalis) is a herb that has traditionally been used to treat sleep disorders including insomnia.
Dosage
A typical dose of valerian is 500 mg per day.
Effect graph
Effect heatmap
SupplementDEX Database
12 conditions for and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most valerian research is concentrated in a handful of conditions.
- Insomnia accounts for 29 of 57 studies (51%).
- Sleep accounts for 7 of 57 studies (12%).
- Anxiety accounts for 5 of 57 studies (9%).
- Sparse coverage remains for Depression, Restless legs syndrome, Delirium.
Safety
Valerian has been safely used in clinical studies at a dose of 300-600 mg per day for up to 6 weeks.
Frequently Asked Questions
References
Sources44 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Insomnia
29 references1.SupplementDEX Database: Insomnia — Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial2025
An RCT of 40 adults with occasional insomnia found that valerian-hops extract (Ze 91019) for 21 days increased sleep duration by 21.7 min/day versus placebo without affecting daytime cognition.
2.SupplementDEX Database: Insomnia — Does valerian work for insomnia? An umbrella review of the evidence2024
An umbrella review of 8 systematic reviews found valerian has a good safety profile but lacks evidence for treating insomnia; subjective sleep quality may improve without objective confirmation.
3.SupplementDEX Database: Insomnia — Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study2024
An RCT of 72 adults with sleep complaints found that standardized valerian extract for 8 weeks significantly improved PSQI scores, sleep latency, sleep efficiency, and total sleep time versus placebo.
4.SupplementDEX Database: Insomnia — Effect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized Trial2023
A randomized trial of 76 postmenopausal women (ages 45–55) found that fennel-valerian extract 1000 mg/day for 8 weeks reduced sleep disorders and the severity and frequency of hot flashes versus placebo.
5.SupplementDEX Database: Insomnia — Comparison the effect of valerian and gabapentin on RLS and sleep quality in hemodialysis patients: A randomized clinical trial2023
A crossover trial in 40 hemodialysis patients found gabapentin lowered restless legs syndrome scores more than valerian over one month, though both treatments similarly improved sleep quality.
6.SupplementDEX Database: Insomnia — The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial2021
A crossover RCT of 39 hemodialysis patients found that valerian significantly improved sleep quality, state anxiety, and depression scores versus placebo over two 1-month treatment periods.
7.SupplementDEX Database: Insomnia — Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis2020
A systematic review of 60 studies (6894 participants) found valerian may improve subjective sleep quality and reduce anxiety, though outcomes were inconsistent due to variable extract quality.
8.SupplementDEX Database: Insomnia — Efficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial2013
A 2-week double-blind RCT of 91 adults with primary insomnia found polyherbal NSF-3 (410 mg/day, including valerian) improved sleep similarly to zolpidem 10 mg with mild adverse events.
9.SupplementDEX Database: Insomnia — Valerian/lemon balm use for sleep disorders during menopause2013
A study of 100 menopausal women (ages 50–60) found valerian/lemon balm significantly reduced Pittsburgh Sleep Quality Index scores versus placebo for sleep disorders during menopause.
10.SupplementDEX Database: Insomnia — Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial2011
A triple-blind RCT of 100 postmenopausal women (ages 50–60) found valerian 530 mg twice daily for 4 weeks improved sleep quality in 30% versus 4% on placebo (P<0.001).
11.SupplementDEX Database: Insomnia — The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)2011
A phase III RCT of 227 cancer patients found valerian 450 mg nightly for 8 weeks did not improve PSQI sleep scores versus placebo, though exploratory analyses showed fatigue improvements.
12.SupplementDEX Database: Insomnia — Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials2010
A meta-analysis of 18 RCTs found valerian increased subjective sleep-quality improvement (RR 1.37, 95% CI 1.05–1.78) but showed no effect on sleep latency or quantitative sleep scores.
13.SupplementDEX Database: Insomnia — A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia2009
A crossover RCT of 16 older women (mean age 69.4) with insomnia found valerian 300 mg nightly for 2 weeks did not improve polysomnographic or self-reported sleep versus placebo.
14.SupplementDEX Database: Insomnia — Sleep improving effects of a single dose administration of a valerian/hops fluid extract - a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms2008
A double-blind EEG study of 42 poor sleepers found a single dose of valerian/hops fluid extract increased time in deeper sleep stages and improved sleep quantity versus placebo.
15.SupplementDEX Database: Insomnia — A televised, web-based randomised trial of an herbal remedy (valerian) for insomnia2007
A web-based RCT of 405 adults (ages 18–75) with insomnia found valerian did not significantly improve the primary sleep-quality endpoint (29% vs 21%, P=0.08), though global self-assessment favored valerian (P=0.04).
16.SupplementDEX Database: Insomnia — A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder2007
A 4-week RCT in patients with non-organic insomnia found fixed valerian-hops extract Ze 91019 (500 mg valerian + 120 mg hops) reduced sleep latency versus placebo, while valerian alone did not.
17.SupplementDEX Database: Insomnia — Valerian for sleep: a systematic review and meta-analysis2006
A systematic review of 16 trials (1,093 adults) found valerian may improve subjective sleep quality (RR 1.8, 95% CI 1.2–2.9), though most studies had methodologic limitations.
18.SupplementDEX Database: Insomnia — A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children2006
An open multicenter study of 918 children under 12 with restlessness found valerian/lemon balm reduced dyssomnia in 80.9% and restlessness in 70.4%, with 96.7% rated well tolerated.
19.SupplementDEX Database: Insomnia — An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia2005
An internet-based RCT (391 adults) found neither kava nor valerian reduced anxiety or insomnia scores more than placebo over 4 weeks.
20.SupplementDEX Database: Insomnia — Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial2005
A 28-day RCT of 184 adults with mild insomnia found valerian-hops and diphenhydramine 25 mg both modestly improved subjective sleep versus placebo, with valerian linked to better physical quality of life at 28 days.
21.SupplementDEX Database: Insomnia — A double-blind, placebo-controlled investigation of the effects of two doses of a valerian preparation on the sleep, cognitive and psychomotor function of sleep-disturbed older adults2004
A crossover study of 16 sleep-disturbed adults (ages 50–64) found single doses of valerian 300 or 600 mg did not significantly change EEG sleep parameters or psychometric performance versus placebo.
22.SupplementDEX Database: Insomnia — Valerian does not appear to reduce symptoms for patients with chronic insomnia in general practice using a series of randomised n-of-1 trials2003
A series of n-of-1 trials in 24 general-practice patients with chronic insomnia found valerian was not appreciably better than placebo for total sleep time, night awakenings, or morning refreshment.
23.SupplementDEX Database: Insomnia — Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative clinical study2002
A 6-week RCT of 202 outpatients with non-organic insomnia found valerian LI 156 600 mg/day was at least as effective as oxazepam 10 mg/day for sleep quality with fewer adverse events (28.4% vs 36.0%).
24.SupplementDEX Database: Insomnia — Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?2002
A study of 19 chronic benzodiazepine users with insomnia found valerian improved subjective sleep quality after withdrawal and reduced wake after sleep onset, though sleep latency remained prolonged.
25.SupplementDEX Database: Insomnia — Valerian for insomnia: a systematic review of randomized clinical trials2000
A systematic review of 9 double-blind valerian RCTs concluded evidence for valerian as insomnia treatment is inconclusive due to contradictory results and inconsistent methodology.
26.SupplementDEX Database: Insomnia — [Comparative study for assessing quality of life of patients with exogenous sleep disorders (temporary sleep onset and sleep interruption disorders) treated with a hops-valarian preparation and a benzodiazepine drug]1998
A 2-week double-blind RCT in patients with temporary sleep disorders found hop-valerian preparation was equivalent to a benzodiazepine for sleep quality and quality of life, with fewer withdrawal symptoms.
27.SupplementDEX Database: Insomnia — The effect of valerian extract on sleep polygraphy in poor sleepers: a pilot study1994
A pilot polysomnography study of 14 elderly poor sleepers found valerian 405 mg three times daily for 7 days increased slow-wave sleep and K-complex density without changing REM sleep or self-rated sleep quality.
28.SupplementDEX Database: Insomnia — Double blind study of a valerian preparation1989
A double-blind study of valerian preparation VALERINA NATT found 44% reported perfect sleep and 89% improved sleep versus placebo for poor sleep (P<0.001), with no side effects observed.
29.SupplementDEX Database: Insomnia — Aqueous extract of valerian reduces latency to fall asleep in man1985
A controlled study reported that aqueous valerian extract reduced sleep-onset latency in humans, but the available abstract contained insufficient detail to report specific doses or sample size.
30.SupplementDEX Database: Premenstrual syndrome (PMS) — The effect of Valerian root extract on the severity of pre menstrual syndrome symptoms2016
A 3-month double-blind RCT of 100 female students (ages 18–35) with PMS found valerian 675 mg/day significantly reduced emotional, behavioral, and physical premenstrual symptoms versus placebo.
SupplementDEX Database · Anxiety
3 references31.SupplementDEX Database: Anxiety — Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis2022
A network meta-analysis of medicinal herbs for anxiety found ginkgo biloba among herbs with significant HAMA score reductions versus placebo, though evidence quality varied.
32.SupplementDEX Database: Anxiety — The chronic effects of a combination of herbal extracts (Euphytose®) on psychological mood state and response to a laboratory stressor: A randomised, placebo-controlled, double blind study in healthy humans2022
In healthy adults over 14 days, Euphytose (valerian, passionflower, hawthorn, ballota) improved mood and reduced anxiety versus placebo before a laboratory stressor.
33.SupplementDEX Database: Anxiety — Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study2002
An RCT of 36 GAD outpatients found that 81.3 mg/day valepotriates for 4 weeks reduced psychic anxiety symptoms comparably to diazepam, though between-group HAM-A differences were not significant.
SupplementDEX Database · Delirium
1 reference34.SupplementDEX Database: Delirium — Addition of Valerian and Lemon Balm Extract to Quetiapine Reduces Agitation in Critically Ill Patients with Delirium: A Pilot Randomized Clinical Trial2021
An RCT of 53 ICU patients with delirium found that valerian plus lemon balm adjunct to quetiapine significantly reduced agitation and shortened ICU stay versus placebo.
SupplementDEX Database · Depression
1 reference35.SupplementDEX Database: Depression — Treating depression comorbid with anxiety--results of an open, practice-oriented study with St John's wort WS 5572 and valerian extract in high doses2003
An open-label study found that high-dose St John's wort combined with valerian extract improved depression with comorbid anxiety more quickly than St John's wort alone.
SupplementDEX Database · Dysmenorrhea
1 reference36.SupplementDEX Database: Dysmenorrhea — Effects of valerian on the severity and systemic manifestations of dysmenorrhea2011
An RCT of 100 students found that 765 mg/day valerian for 3 days per cycle significantly reduced dysmenorrhea pain severity more than placebo over two menstrual cycles.
SupplementDEX Database · Menopause
2 references37.SupplementDEX Database: Menopause — The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial2018
A triple-blind RCT of 60 postmenopausal women (ages 45–55) found valerian 1060 mg/day for 2 months reduced hot flash severity at 1 and 2 months and frequency at 2 months versus placebo.
38.SupplementDEX Database: Menopause — The effects of valerian root on hot flashes in menopausal women2013
An 8-week double-blind RCT of 68 menopausal women found valerian 765 mg/day significantly reduced hot flash severity and frequency versus placebo starch capsules.
39.SupplementDEX Database: Obsessive-compulsive disorder — Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind study2011
An 8-week double-blind pilot RCT in adults with OCD found valerian extract 765 mg/day significantly reduced symptom scores versus placebo (P=0.000), with somnolence as the main side effect (P=0.02).
40.SupplementDEX Database: Restless legs syndrome — Does valerian improve sleepiness and symptom severity in people with restless legs syndrome?2009
An 8-week triple-blind RCT of 37 RLS patients found valerian 800 mg/day improved RLS symptom severity and reduced daytime sleepiness in patients with Epworth scores ≥10.
SupplementDEX Database · Stress
3 references41.SupplementDEX Database: Stress — Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress2006
A crossover study of 24 healthy adults found 600 mg Melissa officinalis plus valerian reduced anxiety during laboratory stress, while 1800 mg increased anxiety and impaired Stroop performance.
42.SupplementDEX Database: Stress — Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laboratory conditions2002
In 54 healthy adults, 7 days of kava or valerian reduced systolic blood pressure reactivity to mental stress versus baseline; valerian also lowered heart rate reactivity.
43.SupplementDEX Database: Stress — The effects of valerian, propranolol, and their combination on activation, performance, and mood of healthy volunteers under social stress conditions1998
A controlled trial of valerian, propranolol, and their combination under social stress was identified, but the available abstract contained insufficient detail to report specific outcomes.
SupplementDEX Database · Tension headache
1 reference44.SupplementDEX Database: Tension headache — Effects of Valeriana officinalis (Valerian) on tension-type headache: A randomized, placebo-controlled, double-blind clinical trial2020
An RCT of 88 adults (ages 18–60) with tension-type headache found valerian 530 mg twice daily for one month reduced headache severity, disability, and impact on daily activities versus placebo.