Valerian Root for Sleep: Powerful Benefits & Does It Work?

If you’re looking for a natural way to calm a racing mind and sleep more easily, valerian root for sleep is an herbal remedy worth exploring. Also known as tagara, valerian has been used for centuries to promote relaxation and rest, with its roots eventually becoming a popular ingredient in teas, capsules, tablets, and other supplements.[1] But while its traditional use is long-standing, modern research paints a more nuanced picture.

This guide explores how valerian root may work, its potential benefits for sleep and anxiety, recommended dosage, possible side effects, and what to know before using it.

What Is Valerian Root (Tagara) and How Is It Used?

Valeriana officinalis, known commonly as valerian, is a perennial herb native to Asia and Europe that now grows in many parts of the world, including North America[2][1]. While its flowers are delicately scented, its roots have a very strong, pungent odor. It’s the roots, rhizomes (underground stems), and stolons (horizontal stems) that are dried and used to make dietary supplements like capsules and tablets, as well as teas and tinctures.

How Does Valerian Root Work?

Scientists are still unraveling the precise mechanisms, but research suggests valerian’s calming effects come from a combination of its active compounds working together[3]. The key players include valepotriates, monoterpenes, sesquiterpenes, carboxylic compounds, lignans, flavonoids, and even low levels of gamma-aminobutyric acid (GABA).

1. Interaction with GABA Receptors

Specific compounds in valerian, namely valerenic acid and valerenol, act on GABA receptors in the brain[1]. GABA is a crucial neurotransmitter that helps calm nerve activity. By modulating these receptors and even inhibiting the enzyme that breaks GABA down, valerian effectively increases the amount of this calming chemical available in your central nervous system[4].

2. Effects on Serotonin and Adenosine

Compounds in valerian may also interact with receptors for serotonin and adenosine, which are chemicals deeply involved in regulating mood, relaxation, and the sleep-wake cycle[3].

3. Potential Anti-Anxiety Effects of Valepotriates

Preliminary research indicates that valepotriates—the compounds responsible for valerian’s strong smell—may themselves have anti-anxiety and antidepressant properties[3].

What Are the Potential Benefits of Valerian Root?

Clinical studies have investigated valerian root benefits for several conditions, with the strongest evidence pointing to its use for sleep and anxiety.

1. Reducing Anxiety and Stress

Research supports valerian’s role as a potential natural sleep aid that also promotes calmness. A 2021 study of 39 people undergoing hemodialysis found that taking 530 mg of valerian root one hour before bedtime for one month led to significant reductions in anxiety symptoms compared to a placebo[5]. The treatment also improved sleep quality and depression scores.

2. Improving Sleep Quality and Quantity

This is the most well-researched benefit. Studies suggest valerian can reduce the time it takes to fall asleep and improve overall sleep quality[3]. A comprehensive 2020 review of 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders[3].In the same 2021 hemodialysis study, participants experienced higher quality sleep with the 530 mg dose[5].

3. Easing Menopausal Symptoms

Valerian may help reduce hot flashes. A 2018 study found that taking 1,060 mg of valerian per day for 2 months reduced the frequency and severity of hot flashes in postmenopausal women[10][11].

4. Alleviating Menstrual Issues

For those who experience premenstrual syndrome (PMS) or painful menstruation, valerian may offer relief. One study found it improved the physical, emotional, and behavioral symptoms of PMS[12].

5. Managing Restless Legs Syndrome

An 8-week study in 2009 involving people with restless legs syndrome found that taking 800 mg of valerian per day improved symptoms and decreased daytime sleepiness[13].

Safety and Potential Side Effects of Valerian 

Valerian is generally considered safe for most adults when used at recommended doses for short-term periods. A 2020 review of 60 studies on valerian for sleep found no reports of serious adverse effects[3]. However, some people may experience mild valerian side effects, including:

• Headaches
• Weakness or dizziness
• Stomach issues like diarrhea or stomachache
• Vivid dreams
• A metallic taste in the mouth
• Fatigue or drowsiness the next day

There have been rare reports of liver injury associated with valerian use, but these cases typically involved combinations with other herbs like black cohosh and skullcap, making it unclear if valerian was the sole cause[14].

Important Contraindications and Interactions:

• Avoid if pregnant or breastfeeding: Valerian is not recommended during pregnancy or while breastfeeding[15].
• Not for children without supervision: Do not give valerian to children or teens unless recommended and monitored by a physician[16].
• Potential drug interactions: Valerian may interact with medications metabolized by the liver enzyme CYP3A4, including certain antibiotics and drugs like cyclosporine[17]. It may also increase the sedative effects of alcohol, anti-anxiety medications, and other sleep aids.

Always consult a healthcare professional before starting any new supplement, especially if you have a health condition or take other medications.

Valerian Root Dosage: How Much and When to Take It

The effective valerian root dosage depends on what you’re using it for and the form you take (whole root vs. standardized extract). Here is a breakdown based on current research:

1. For Sleep Support (valerian insomnia)

Evidence suggests a dose of 450–1,410 mg of whole valerian root per day, taken for 4–8 weeks, may help improve sleep quality[3].

2. For Tension and Anxiety Relief (valerian anxiety relief)

Some experts recommend 400–600 mg of valerian extract, or 0.3–3 grams of valerian root, taken up to three times per day[3].

3. For Specific Conditions

• Anxiety/OCD Symptoms: Doses of 530–765 mg per day have shown effectiveness[5][6].
• Menopausal Hot Flashes: Doses of 765–1,060 mg per day may be beneficial[10][11].

How to Take Valerian Root Safely: Supplements are commonly taken 30–60 minutes before bedtime for sleep. For anxiety, doses may be spread throughout the day. It’s crucial to work with a healthcare provider to determine the safest and most effective dose and timing for your individual needs.

The Bottom Line 

Valerian root is a well-researched herbal sleep supplement with promising evidence for improving sleep quality and reducing anxiety. While generally safe for short-term use, it’s not for everyone and can cause mild side effects or interact with medications. The key to using valerian effectively is understanding valerian root how to take it correctly—starting with the right dose for your goal and always under the guidance of a knowledgeable healthcare professional. They can help you rule out other causes of sleep issues and determine if this natural remedy is a suitable part of your wellness plan.