Herb library · Herb · Valeriana officinalis
Valerian
A root used since ancient Greece and Rome, now sold mostly for sleep. The evidence is inconsistent, and the American Academy of Sleep Medicine recommends against it for chronic insomnia.
Traditional use
Valerian, also called garden heliotrope, has been used medicinally since early Greece and Rome, historically for sleeplessness, migraine, fatigue, and stomach cramps. The roots and rhizomes are the parts used. Today it is promoted for insomnia, anxiety, stress, and depression.
What studies show
- Limited
Sleep: the evidence on whether valerian helps sleep problems is inconsistent, and clinical trials have not demonstrated its value for insomnia. The American Academy of Sleep Medicine's 2017 guideline recommended against using it for chronic insomnia in adults.
- Limited
Menopause symptoms: three small studies suggest valerian might help, but there is not enough evidence to know for certain.
- Insufficient
Anxiety, depression, premenstrual syndrome, menstrual cramps, stress: there is not enough evidence to draw any conclusions.
Be careful of
Cautions
- AmountResearch suggests valerian is generally safe for short-term use by most adults; the safety of long-term use is unknown. Side effects include headache, stomach upset, mental dullness, excitability, uneasiness, and vivid dreams.
- NoteStopping abruptly after long use can bring withdrawal symptoms: anxiety, irritability, heart disturbances, insomnia, and rarely hallucinations. In very rare cases liver injury has been reported, most often with valerian taken alongside other herbs.
- InteractionBecause it may have a sleep-inducing effect, do not take it with alcohol or sedatives.
- PregnancyLittle is known about safety during pregnancy or while breastfeeding.
- Ask a clinicianTalk with a clinician or pharmacist before using this if you take prescription medicines, are pregnant or breastfeeding, or have a medical condition.
From the old books
What herbals and dispensaries of the past printed. History, in their words.
“The odor of the dry root is fetid, characteristic, and highly attractive to cats, and, it is said, to rats also.”
“Although sometimes very effectual in curing, it as frequently fails in producing more than temporary benefit.”
Sources
- Valerian: Usefulness and Safety (opens in a new tab) · NCCIH · read September 15, 2026
- Sleep Disorders and Complementary Health Approaches: Usefulness and Safety (opens in a new tab) · NCCIH · read September 15, 2026
Reviewed September 15, 2026.