Valerian Root Use and Research Draws Ongoing Attention for Sleep and Anxiety

Interest in valerian root as a natural remedy for anxiety and sleep issues continues, with research and expert statements highlighting both its traditional use and ongoing debate about its effectiveness.

Valerian root, derived from the plant Valeriana officinalis, has been used historically to address relaxation, anxiety, and sleep quality. The plant is native to Europe and Asia and has become established in northeastern North America. Supplements are commonly available in forms such as teas, tinctures, capsules, and tablets.

Some sources refer to valerian root as “nature’s Valium,” referencing its use as a milder alternative for mild anxiety and sleep concerns. Valium, or diazepam, is a prescription medication for anxiety, seizures, and muscle spasms, but carries a risk of dependence and is generally intended for short-term use. In contrast, valerian root is not associated with the same dependency risks.

Valerian root’s medicinal use extends beyond sleep and anxiety, with historical applications for migraines, fatigue, and stomach cramps. The roots are typically dried and prepared in several forms to suit different preferences and needs.

What the numbers show

• A 2020 review reported benefits of powdered valerian root and extracts for anxiety
• A 2021 clinical trial included 39 hemodialysis patients using valerian root or placebo
• The clinical trial found improvements in sleep, anxiety, and depression for those taking valerian

Stefan Gafner, chief science officer of the American Botanical Council, said valerian is milder than diazepam and is used for mild anxiety and sleep issues. He stated that valerian is generally well-tolerated and considered very safe, though some sources recommend caution when driving or operating machinery after taking it.

Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, said valerian contains compounds that may enhance GABA, a neurotransmitter involved in relaxation. He noted that some studies show modest improvements in sleep quality or time to fall asleep, while others report no significant difference compared to placebo.

Mercola also stated that valerian root can cause side effects such as headaches, dizziness, digestive upset, or next-day grogginess. He cautioned that long-term safety data is limited and that supplement quality can vary between products.

Dr. Mehmet Oz has referred to valerian root as “nature’s Valium” and recommended drinking valerian root tea before bedtime for anxiety. The ongoing discussion among experts and researchers reflects the varied findings and perspectives on valerian’s role in managing sleep and anxiety concerns.

* This article is based on publicly available information at the time of writing.