What Does Valerian Do for a Person? A Guide to Its Effects and Uses

October 8, 2025 •

3 min read

Valerian has been used medicinally since ancient Greek and Roman times to treat various ailments, and today many people ask what does valerian do for a person, primarily regarding its use for sleep and anxiety. This herbal supplement interacts with the central nervous system to produce its notable sedative effects.

Quick Summary

Valerian root is an herbal supplement traditionally used as a sleep aid and anxiolytic. Its effects on the central nervous system are primarily mediated through the GABA neurotransmitter system, though its efficacy varies among individuals. Short-term use is generally considered safe, but significant interactions with other CNS depressants are possible.

Key Points

GABA Interaction: Valerian's primary effect is modulating the brain's GABA system, increasing the availability of this calming neurotransmitter.
Sleep Aid: It is most frequently used to improve sleep quality and duration, although its efficacy is often subjective and may require consistent use.
Anxiety Relief: While less studied than its sleep effects, some evidence suggests valerian may help reduce anxiety, particularly for those with stress-related symptoms.
Drug Interactions: Valerian can dangerously increase the sedative effects of alcohol, benzodiazepines, and other CNS depressants.
Short-Term Safety: It is generally safe for short-term use (up to 6 weeks), but long-term safety data is lacking, and withdrawal can occur if stopped suddenly after chronic use.
Product Variability: As a dietary supplement, the content and potency of valerian preparations can vary widely due to lack of strict regulation.
Not for Everyone: Pregnant or breastfeeding individuals and those with liver disease should avoid valerian.

The Science Behind Valerian's Action

Valerian, derived from the roots of the flowering plant Valeriana officinalis, is a popular herbal supplement known for its calming properties. Its effects result from a combination of compounds, including valerenic acid and valepotriates. Valerian primarily interacts with the brain's gamma-aminobutyric acid (GABA) system, the main inhibitory neurotransmitter in the central nervous system. By potentially increasing GABA availability, valerian can promote a sedative effect.

Research indicates that valerenic acid may act as a positive allosteric modulator of GABA-A receptors and could inhibit the enzyme that breaks down GABA. These actions can decrease neuronal excitability, leading to relaxation or sedation. Some studies also suggest possible interactions with serotonin and adenosine receptors.

Valerian for Sleep Quality and Insomnia

Improving sleep quality and addressing insomnia are the most common reasons for using valerian. Studies on its effectiveness have shown mixed results, possibly due to differences in dosages, preparations, and study designs. Consistent nightly use for one to two weeks might lead to subjective improvements in sleep quality for those with mild to moderate insomnia. However, objective sleep measurements often do not show significant changes compared to a placebo. The American Academy of Sleep Medicine does not recommend valerian for chronic insomnia in adults due to insufficient evidence.

Valerian is often considered a gentler alternative to prescription sleep medications, as it's generally not associated with next-day drowsiness at recommended doses. It is frequently chosen by individuals looking for a natural option for mild sleep issues.

Uses Beyond Sleep

Apart from its primary use as a sleep aid, valerian has been historically used for other conditions. Small studies suggest valerian could help with menopausal sleep problems, hot flashes, menstrual cramps, PMS symptoms, and headaches. However, more definitive evidence is required.

Safety, Side Effects, and Drug Interactions

Valerian is generally considered safe for short-term use, but it is important to be aware of potential risks and interactions. As an unregulated supplement, the quality and consistency of valerian products can vary. The long-term effects of valerian are not well-studied.

Potential side effects may include headaches, upset stomach, dizziness, vivid dreams, and morning grogginess. Side effects are generally mild and infrequent.

Safety considerations include avoiding use during pregnancy and breastfeeding due to lack of safety information, and individuals with liver conditions should not use valerian. Stopping high doses of valerian suddenly after long-term use can cause withdrawal symptoms, so gradual reduction is advisable.

Valerian versus Benzodiazepines


Feature	Valerian	Benzodiazepines (e.g., Xanax, Valium)
Regulation	Unregulated dietary supplement by FDA	Regulated prescription medications
Mechanism	Modulates GABA-A receptors, potentially at different sites	Modulates GABA-A receptors, primarily at the benzodiazepine binding site
Efficacy	Subjective improvements in sleep are often reported; objective evidence is inconsistent and may require continuous use	Potent, fast-acting sedative and anxiolytic effects; used for acute and chronic conditions
Dependence Risk	Lower risk, but withdrawal is possible with long-term, high-dose use	Higher risk of dependence and addiction, even with short-term use
Side Effects	Generally mild (headache, GI upset); less next-day drowsiness	Drowsiness, memory problems, confusion, and potential for more serious side effects
Long-Term Safety	Limited research available	Long-term use carries significant risks, including cognitive impairment

Potentially Dangerous Drug Interactions

Valerian can enhance the effects of other substances that depress the central nervous system. Combining valerian with alcohol, benzodiazepines (such as alprazolam and diazepam), barbiturates, narcotic pain medications, and antihistamines can increase sedation and impair cognitive function. Valerian might also interact with medications processed by the liver. It is important to inform a healthcare provider about all supplements and medications being used.

Conclusion

In conclusion, valerian primarily provides calming and sedative effects by influencing the brain's GABA system. It is frequently used for mild to moderate sleep difficulties, with many users reporting subjective improvements in sleep quality. However, robust scientific evidence is inconsistent due to study limitations and product variations. While generally considered safe for short-term use, caution is advised regarding drug interactions, potential side effects, and use in specific populations. Always consult a healthcare professional before starting valerian or any other supplement. For more information, visit the {Link: NCCIH https://www.nccih.nih.gov/health/valerian}.

Frequently Asked Questions

Valerian is not a fast-acting sleep aid and is often more effective when taken regularly over one to two weeks. For best results, it should be taken 30 minutes to two hours before bedtime.

You should not combine valerian with alcohol, benzodiazepines (e.g., Xanax), other sedatives, or CNS depressants without consulting a healthcare provider, as it can dangerously increase their sedative effects.

Common side effects include headaches, stomach upset, dizziness, vivid dreams, and morning grogginess. Side effects are generally mild and infrequent.

The long-term safety of valerian has not been established through extensive research. It is generally recommended for short-term use (e.g., up to 6 weeks), and gradual discontinuation is advised after prolonged use.

While not considered addictive in the same way as prescription drugs, long-term, high-dose use of valerian can lead to withdrawal symptoms upon abrupt cessation. These symptoms may include anxiety, irritability, and rapid heartbeat.

Valerian should be avoided by pregnant or breastfeeding individuals, children under 3, and people with liver disease. Those scheduled for surgery should stop taking valerian at least two weeks prior.

No, as an herbal supplement, valerian is not strictly regulated by the FDA. This means product consistency and potency can vary, and consumers should seek products with third-party testing when possible.