Valerian: A Natural Remedy for Insomnia and Anxiety | Benefits, Dosage, and Precautions

Creator: Doctronic
Published: 2023-06-23

Medically reviewed by Alan Lucks | MD, Alan Lucks MDPC Private Practice - New York on October 23rd, 2025.

Key Takeaways

This flowering plant from Europe and Asia contains valerenic acid and other compounds that increase GABA activity in the brain, promoting natural sedation without dependency risks of prescription sleep aids.
Clinical studies show 400-600mg taken 1-2 hours before bedtime can reduce sleep latency by 15-20 minutes and improve sleep quality scores by 25-30% within 2-4 weeks.
Unlike synthetic sleep medications, the herb typically takes 2-4 weeks of consistent use to reach full effectiveness, as active compounds gradually accumulate in the system.
Combining with alcohol or sedating medications like benzodiazepines can cause dangerous over-sedation; morning drowsiness occurs in about 10% of users, especially at doses above 600mg.
Long-term safety data beyond 6 weeks is limited, and abrupt discontinuation after extended use may cause mild rebound insomnia lasting 2-3 nights.

Valerian, an herb native to Europe and Asia, has been used for thousands of years as a natural remedy for insomnia and anxiety. Many people worldwide turn to valerian to improve their sleep quality and reduce anxiety symptoms. In this article, we'll explore the potential benefits, recommended dosage, and precautions when using valerian.

Benefits of Valerian for Insomnia and Anxiety

Several studies suggest that valerian may be effective in treating insomnia. It is believed to improve sleep quality and help people fall asleep faster. However, the scientific evidence regarding valerian's effectiveness for anxiety is mixed, and more research is needed to confirm its benefits.

Valerian: A Natural Remedy for Insomnia and Anxiety | Benefits, Dosage, and Precautions

Recommended Dosage of Valerian

There is no standard dose of valerian, as it may vary depending on the individual and the specific product. For insomnia, many studies have used doses between 400 and 600 milligrams, taken up to two hours before bedtime. It is essential to consult with your doctor for personalized advice on the appropriate dosage for your needs.

Natural Sources of Valerian

Valerian is not naturally found in food sources. However, some manufacturers use valerian as a flavoring agent in certain foods and beverages.

Potential Risks and Side Effects of Valerian

While valerian is generally well-tolerated when used short-term, it can cause some side effects, including:

Sedation
"Hangover" feeling
Headaches
Upset stomach
Uneasiness
Irregular heartbeat
Insomnia (with regular use)

Interactions with Medications and Supplements

Valerian may interact with certain medications, such as sedatives, narcotics, antidepressants, and anti-seizure drugs. It can also interact with dietary supplements like St. John's wort. Use extreme caution when combining valerian with any medications that have sedative effects, and always consult your doctor before starting valerian supplements.

Precautions and Contraindications

Due to its sedative properties, avoid driving or operating machinery after taking valerian. Regular use may lead to insomnia and withdrawal symptoms upon discontinuation. Valerian should not be used in combination with alcohol. Individuals with liver problems should consult a doctor before taking valerian. Due to the lack of safety evidence, valerian is not recommended for children, pregnant women, or breastfeeding mothers.

In conclusion, valerian is a popular natural remedy for insomnia and anxiety, with potential benefits supported by some studies. However, it is crucial to be aware of the possible side effects, interactions, and precautions when using this herbal supplement. Always consult with a healthcare professional before starting any new supplement regimen.

Additional Resources

The Bottom Line

Research supports 400-600mg of standardized extract as an effective short-term alternative to prescription sleep aids, with peak benefits appearing after 2-4 weeks of consistent use. Start with the lowest dose and avoid combining with other sedating substances to minimize side effects. If you're struggling with persistent sleep issues or anxiety symptoms, Doctronic can help you determine if this herbal approach fits your specific situation.