Valerian Root for Insomnia

Based on 105 studies (25 meta-analyses, 14 RCTs) with 11,983 total participants. 54/105 studies show positive effects.

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The Bottom Line

Valerian root is one of the most studied herbal supplements for insomnia, and research suggests it may offer modest sleep benefits, though results are not universal.

41 studies with 9,762 participants — one of the most researched herbal sleep aids
8 meta-analyses provide substantial evidence synthesis
About 56% of studies show positive effects — benefits may be modest
Differences in preparations and dosing may explain why results vary across studies

Key Study Findings

Review

Integrative sleep management: from molecular pathways to conventional and herbal treatments.

Dose: None vs: Placebo Effect: None None

review

Nutritional Supplements for Healthy Aging: A Critical Analysis Review.

Dose: None vs: Placebo Effect: None None

Other

Discovery of natural orexin 2 receptor antagonists from Valeriana species: A potential approach for insomnia …

Dose: None vs: Suvorexant Outcome: OX2R antagonist binding affinity (in silico) Effect: None None

Population: In-silico molecular docking study

Other

Telocytes Mediating the Effects of GABA-Herbal Medicine Composite on Insomnia.

Dose: None vs: Insomnia model without treatment Outcome: Serotonin content and sleep quality Effect: None None

Population: Healthy and insomnia rats

Other

Exploring the Effects and Mechanisms of Valerian Volatile Oil in Treating Insomnia Using Network Pharmacology, …

Dose: 100 mg/kg VVO (high dose) vs: Control mice Outcome: Sleep latency, sleep duration, MAOB expression Effect: None None

Population: Mouse insomnia model with network pharmacology

Randomized Controlled Trial n=40 3 weeks Double-blind

Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and …

Dose: None vs: Placebo Outcome: Sleep duration (Fitbit tracker) Effect: Mean +21.7 min/night; shortest night +48.7 min 0.019

Population: Adults with occasional sleep problems

Key Statistics

105

Studies

11983

Participants

↑

Positive

Grade

Referenced Papers

Metal Content in Valeriana officinalis L. Root Commercialized in a Spanish Region (Tenerife, Canary Islands). Other

Foods (Basel, Switzerland) 2026

Efficacy and Safety of Herbal Supplements with Anxiolytic, Antidepressant, and Sedative Action: A Review of Clinical Data and Toxicological Risks. Review

Pharmaceuticals (Basel, Switzerland) 2026

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 citations

Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review

Naunyn-Schmiedeberg's archives of … 2025 4 citations

Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. Review

Sleep medicine 2025 4 citations

The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. Review

Molecules (Basel, Switzerland) 2025 2 citations

Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: … RCT

Brain and behavior 2025 1 citations

Exploring the Effects and Mechanisms of Valerian Volatile Oil in Treating Insomnia Using Network Pharmacology, Molecular Docking, and Molecular Dynamics … Other

International journal of … 2025 1 citations

Telocytes Mediating the Effects of GABA-Herbal Medicine Composite on Insomnia. Other

Microscopy and microanalysis … 2025

Discovery of natural orexin 2 receptor antagonists from Valeriana species: A potential approach for insomnia treatment. Other

Chronobiology international 2025

Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical … RCT

Advances in therapy 2024 24 citations

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 citations

Impact of a Novel Valerian Extract on Sleep Quality, Relaxation, and GABA/Serotonin Receptor Activity in a Murine Model. Other

Antioxidants (Basel, Switzerland) 2024 17 citations

Therapeutic potential of hypnotic herbal medicines: A comprehensive review. Review

Phytotherapy research : … 2024 14 citations

Does valerian work for insomnia? An umbrella review of the evidence. Systematic Review

European neuropsychopharmacology : … 2024 9 citations

Safety evaluation of aqueous extract from Valeriana officinalis L. roots: Genotoxicity, acute, subchronic and teratology toxicity. Other

Journal of ethnopharmacology 2024 8 citations

Valeriana jatamansi: Bioactive Compounds and their Medicinal Uses. Review

Current topics in … 2024 4 citations

Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. Review

American journal of … 2024 3 citations

Valerenic acid reduces anxiety-like behavior in young adult, female (C57BL/6J) mice. Other

Behavioural brain research 2024 1 citations

Identifying complementary and alternative medicine recommendations for insomnia treatment and care: a systematic review and critical assessment of comprehensive clinical … Systematic Review

Frontiers in public … 2023 13 citations

Complementary and alternative treatments for insomnia disorder: a systematic umbrella review. Systematic Review

Journal of sleep … 2023 12 citations

Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential Oils Treatment. Other

Biomolecules & therapeutics 2023 7 citations

Counselling for Chronic Insomnia in Swiss Pharmacies: A Survey Study Based on Case Vignettes. Other

Pharmacy (Basel, Switzerland) 2023 3 citations

Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. Review

Molecules (Basel, Switzerland) 2022 90 citations

Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis

Pharmacological research 2022 51 citations

Valerian essential oil for treating insomnia via the serotonergic synapse pathway. Other

Frontiers in nutrition 2022 36 citations

The Impact of Complementary and Alternative Medicine on Insomnia: A Systematic Review. Review

Cureus 2022 17 citations

Prolonging effects of Valeriana fauriei root extract on pentobarbital-induced sleep in caffeine-induced insomnia model mice and the pharmacokinetics of its … Other

Journal of ethnopharmacology 2022 8 citations

Secondary metabolites from Valeriana jatamansi with their anti-inflammatory activity. Other

Natural product research 2022 3 citations

Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Systematic Review

Nutrients 2021 85 citations

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 citations

Valerian and valeric acid inhibit growth of breast cancer cells possibly by mediating epigenetic modifications. Other

Scientific reports 2021 32 citations

Nutraceuticals for Sleep Disorders. Review

Combinatorial chemistry & … 2021 16 citations

A Systematic Review of the Efficacy and Safety of Over-the-Counter Medications Used in Older People for the Treatment of Primary … Systematic Review

The Senior care … 2021 12 citations

Use of Plant-Derived Natural Products in Sleep Disturbances. Review

Advances in experimental … 2021 7 citations

The effects of Valerian on sleep spindles in a model of neuropathic pain. Other

Sleep science (Sao … 2021 2 citations

An Alternative Cause of Encephalopathy: Valerian Root Overdose. Case Report

Cureus 2021 1 citations

Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. Meta-Analysis

Journal of evidence-based … 2020 95 citations

Current uses and knowledge of medicinal plants in the Autonomous Community of Madrid (Spain): a descriptive cross-sectional study. Other

BMC complementary medicine … 2020 48 citations

Efficacy and safety of non-benzodiazepine and non-Z-drug hypnotic medication for insomnia in older people: a systematic literature review. Systematic Review

European journal of … 2020 39 citations

A combination of Eschscholtzia californica Cham. and Valeriana officinalis L. extracts for adjustment insomnia: A prospective observational study. Other

Journal of traditional … 2020 17 citations

Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach. Other

PloS one 2019 19 citations

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 citations

GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review

Phytotherapy research : … 2018 95 citations

Natural Products from Single Plants as Sleep Aids: A Systematic Review. Systematic Review

Journal of medicinal … 2018 19 citations

A Systematic Review and Meta-analysis on the Effect of Herbal Medicine to Manage Sleep Dysfunction in Peri- and Postmenopause. Other

Journal of menopausal … 2018 12 citations

[Which alternative to benzodiazepines, Z-pills and other hypnotics for aged people ? Melatonin, valerian, or clomethiazole]. Systematic Review

Revue medicale suisse 2018 2 citations

Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other

Journal of clinical … 2017 1097 citations

HPLC-Based Activity Profiling for GABAA Receptor Modulators in Extracts: Validation of an Approach Utilizing a Larval Zebrafish Locomotor Assay. Other

Journal of natural … 2017 27 citations

Metabolic engineering of Escherichia coli for production of valerenadiene. Other

Journal of biotechnology 2017 25 citations

Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster. Other

Biological & pharmaceutical … 2017 20 citations

Prevalence of self-medication practice with herbal products among non-psychotic psychiatric patients from southeastern Serbia: A cross-sectional study. Other

Saudi pharmaceutical journal … 2017 19 citations

Changes in Drosophila melanogaster Sleep-Wake Behavior Due to Lotus (Nelumbo nucifera) Seed and Hwang Jeong (Polygonatum sibiricum) Extracts. Other

Preventive nutrition and … 2017 15 citations

Evaluation of effectiveness and safety of a herbal compound in primary insomnia symptoms and sleep disturbances not related to medical … Other

Nature and science … 2017 12 citations

Community Pharmacists' Knowledge Regarding Donepezil Averse Effects and Self-Care Recommendations for Insomnia for Persons with AD. Other

Pharmacy (Basel, Switzerland) 2017 5 citations

Review of Safety and Efficacy of Sleep Medicines in Older Adults. Review

Clinical therapeutics 2016 328 citations

Effects of valerian on subjective sedation, field sobriety testing and driving simulator performance. RCT

Accident; analysis and … 2016 17 citations

Herbal medicine for insomnia: A systematic review and meta-analysis. Meta-Analysis

Sleep medicine reviews 2015 152 citations

Treatment of chronic insomnia disorder in menopause: evaluation of literature. Review

Menopause (New York, … 2015 73 citations

Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. Other

The primary care … 2015 51 citations

Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. Other

Neurological sciences : … 2014 58 citations

Clinical applications of herbal medicines for anxiety and insomnia; targeting patients with bipolar disorder. Review

The Australian and … 2014 32 citations

Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school … Other

Phytomedicine : international … 2014 30 citations

Psychophytomedicine: an overview of clinical efficacy and phytopharmacology for treatment of depression, anxiety and insomnia. Review

Holistic nursing practice 2014 10 citations

Phytotherapy against insomnia: extravagant claims or an alternative medicine? Other

Pakistan journal of … 2013

Functional identification of valerena-1,10-diene synthase, a terpene synthase catalyzing a unique chemical cascade in the biosynthesis of biologically active sesquiterpenes … Other

The Journal of … 2013

Efficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial. RCT

Indian journal of … 2013

Valeriana officinalis Dry Plant Extract for Direct Compression: Preparation and Characterization. Other

Scientia pharmaceutica 2012

A systematic review of insomnia and complementary medicine. Systematic Review

Sleep medicine reviews 2011 317 citations

Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. RCT

Menopause (New York, … 2011 84 citations

[Use of valerian in anxiety and sleep disorders: what is the best evidence?]. Review

Acta medica portuguesa 2011 21 citations

Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Meta-Analysis

Sleep medicine 2010 161 citations

Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. RCT

Journal of medicinal … 2010 157 citations

Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Other

Phytomedicine : international … 2010 148 citations

Treating primary insomnia - the efficacy of valerian and hops. Review

Australian family physician 2010 58 citations

Pharmacokinetics of valerenic acid after single and multiple doses of valerian in older women. Other

Phytotherapy research : … 2010 21 citations

A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia. RCT

Sleep medicine 2009 89 citations

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 citations

[Insomnias. II. Pharmacological and psychotherapeutic treatment options]. Meta-Analysis

Der Nervenarzt 2009 6 citations

In vitro antioxidant activity of Valeriana officinalis against different neurotoxic agents. Other

Neurochemical research 2009

Pharmacotherapy for insomnia. Review

Clinics in geriatric … 2008 53 citations

Complementary and alternative medicine for sleep disturbances in older adults. Review

Clinics in geriatric … 2008

Valerenic acid potentiates and inhibits GABA(A) receptors: molecular mechanism and subunit specificity. Other

Neuropharmacology 2007 169 citations

A systematic review of valerian as a sleep aid: safe but not effective. Systematic Review

Sleep medicine reviews 2007 150 citations

Therapeutic options for sleep-maintenance and sleep-onset insomnia. Review

Pharmacotherapy 2007 117 citations

Insomnia associated with valerian and melatonin usage in the 2002 National Health Interview Survey. Other

Sleep 2007 58 citations

A developmental toxicity-screening test of valerian. Other

Journal of ethnopharmacology 2007 36 citations

Treating the health, quality of life, and functional impairments in insomnia. Review

Journal of clinical … 2007

A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze … RCT

Phytotherapy research : … 2007

Valerian for sleep: a systematic review and meta-analysis. Meta-Analysis

The American journal … 2006 400 citations

The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation. Other

Chemical senses 2006 52 citations

Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. RCT

Sleep 2005 187 citations

Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review

Journal of psychopharmacology … 2005 176 citations

Valerian extract and valerenic acid are partial agonists of the 5-HT5a receptor in vitro. Other

Brain research. Molecular … 2005 160 citations

An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. RCT

Medicine 2005 128 citations

Management of insomnia: a place for traditional herbal remedies. Other

Prescrire international 2005 2 citations

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

The gamma-aminobutyric acidergic effects of valerian and valerenic acid on rat brainstem neuronal activity. Other

Anesthesia and analgesia 2004 127 citations

Safety and efficacy of herbal sedatives in cancer care. Review

Integrative cancer therapies 2004 59 citations

Herbs commonly used by women: an evidence-based review. Review

American journal of … 2003 85 citations

Valerian. Review

American family physician 2003

Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative … RCT

European journal of … 2002 105 citations

Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal? RCT

Progress in neuro-psychopharmacology … 2002 82 citations

Herbs commonly used by women: an evidence-based review. Review

Disease-a-month : DM 2002 75 citations

Anxiety, depression, and insomnia. Review

Primary care 2002 43 citations

Over-the-counter sleeping pills: a survey of use in Hong Kong and a review of their constituents. Review

General hospital psychiatry 2002 38 citations

[Valerian as a sleeping aid?]. Review

Tidsskrift for den … 2002 12 citations

Kava and valerian in the treatment of stress-induced insomnia. Other

Phytotherapy research : … 2001 74 citations

Stress-induced insomnia treated with kava and valerian: singly and in combination. Other

Human psychopharmacology 2001 52 citations

Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. Other

Journal of psychiatric … 2001 42 citations

The use of valerian in neuropsychiatry. Other

CNS spectrums 2001 30 citations

[Drug for the treatment of sleep disorders--review]. Review

Zeitschrift fur arztliche … 2001 3 citations

Polysomnographic evaluation of the hypnotic effect of Valeriana edulis standardized extract in patients suffering from insomnia. RCT

Planta medica 2001

Valerian for insomnia: a systematic review of randomized clinical trials. Other

Sleep medicine 2000 194 citations

Valerian as a hypnotic for Hispanic patients. Other

Cultural diversity & … 2000 35 citations

Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. RCT

Pharmacopsychiatry 2000 17 citations

An overview of herbal medications with implications for the school nurse. Review

The Journal of … 2000 5 citations

Unsafe and potentially safe herbal therapies. Meta-Analysis

American journal of … 1999 226 citations

Dietary supplements and natural products as psychotherapeutic agents. Review

Psychosomatic medicine 1999 136 citations

Herbal medications for common ailments in the elderly. Meta-Analysis

Drugs & aging 1999 36 citations

Management of insomnia. Review

Journal of the … 1999 24 citations

Beyond benzodiazepines: alternative pharmacologic agents for the treatment of insomnia. Review

The Annals of … 1998 169 citations

[Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different … CCT

Medizinische Klinik 1977

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Commonly Used Dosages

sleep:: 300-600 mg standardized extract, 30 min before bed

Upper limit: Not established

Dosages Studied in Research

Dosage	Duration	Effect	N
None	--	Positive	--
None	--	Mixed	--
None	--	Positive	--
None	--	Positive	--
100 mg/kg VVO (high dose)	--	Positive	--
None	3 weeks	Positive	40
None	--	Positive	--
None	--	Positive	51

Best taken: 30-60 minutes before bed; may require 2-4 weeks for full effect

Safety & Side Effects

Reported Side Effects

⚠ Headache
⚠ Dizziness
⚠ GI upset
⚠ Morning grogginess
⚠ Vivid dreams

Known Interactions

● Sedatives and alcohol — additive CNS depression
● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
● Benzodiazepines — potential additive GABA effects

Tolerable upper intake: Not established

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Valerian Root help with Insomnia?

Based on 105 studies with 11,983 participants, there is strong evidence from multiple clinical trials that Valerian Root may support Insomnia management. Our evidence grade is A (Strong Evidence).

How much Valerian Root should I take for Insomnia?

Studies have used various dosages. A commonly studied range is 300-600 mg standardized extract, 30 min before bed. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Valerian Root?

Reported side effects may include Headache, Dizziness, GI upset, Morning grogginess. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Valerian Root and Insomnia?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 105 peer-reviewed studies with 11,983 total participants. The overall direction of effect is positive.

Related Evidence

Other ingredients for Insomnia

Melatonin A CBD A Omega-3 Fatty Acids A Tryptophan A Vitamin D A Lavender A

Valerian Root for other conditions

Anxiety-Related Sleep Problems B Sleep Onset Difficulty B

Quick Verdict

Based on 105 studies (25 meta-analyses, 14 RCTs) with 11,983 total participants. 54/105 studies show positive effects.

Evidence Strength92%

High confidence

Study Breakdown

RCT (14)Meta (8)Other (83)

Compare Alternatives

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FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.