Valerian
Herbs
Short answer
A particular type of valerian root extract may help people fall asleep sooner and sleep better. EMA recognizes clinically supported medicinal use for that preparation, not for all valerian products. Research overall is mixed: an umbrella review found no convincing evidence for insomnia. Root tea and other preparations are used mainly on the basis of long-standing traditional use. [1] [3] [4]
EMA distinguishes one specific root extract with well-established use from other valerian preparations with traditional use; research does not give one answer for every product.
Checked against sources; not clinician-reviewed. Not personal medical advice. Read the disclaimer
Updated: 2026-10-19
Why do people use valerian?
- Two EMA categories: one specified dry root extract has well-established use for mild nervous tension and sleep disorders; other root preparations have traditional use for mild mental stress and to aid sleep. Neither applies automatically to every tea or capsule. [1]
- One-extract study: after 56 days in a study of 80 adults, the PSQI sleep-quality score changed −2.05 versus −0.09 with placebo. This result belongs to that extract and group. [4]
- For persistent symptoms: seek assessment for recurring poor sleep; see poor sleep and sleep quality.
What does traditional use mean?
The final EMA monograph has two separate columns. A dry root extract made with 40–70% ethanol (DER 3–7.4:1) is listed under well-established use for relief of mild nervous tension and sleep disorders. Other listed root preparations have a traditional-use indication for mild mental-stress symptoms and to aid sleep, based exclusively on long-standing use. This distinction is preparation-specific: it does not prove that valerian tea or every extract has the same effect. [1]
What do human studies show?Research and background
A 2024 umbrella review of eight systematic reviews concluded that efficacy for insomnia had not been demonstrated; a possible subjective improvement in sleep quality was not reflected in objective or quantitative measures. The reviews and underlying studies were varied and limited. [3]
A randomized study tested one standardized extract for eight weeks in 80 adults with mild insomnia symptoms; 72 completed it. At day 56, PSQI scores changed −2.05 versus −0.09 with placebo, and actigraphy-measured sleep latency changed −48.03 versus −11.73 minutes (both reported p<.05). This is a positive, product-specific result in a selected group, not evidence for tea or all products; one trial does not remove broader uncertainty. The full article was read here. [4]
The EMA assessment also describes varied extract studies, including studies without a clear placebo difference. Laboratory explanations do not prove treatment effects in people. [2]
Root, tea and extract are different forms
Valerian products are made from the rhizome and roots. The EMA monograph covers different forms, including cut root for tea and several extracts. Their composition and doses differ; a result with one extract does not determine how much tea someone should drink. Follow the leaflet for a licensed medicine and ask a pharmacist or clinician if unsure. [1]
Valerian has a distinctive smell. A strong smell or taste says nothing about a product's quality or effect.
When to take extra care
- Pregnancy and breastfeeding: safety has not been established; EMA does not recommend medicinal use during pregnancy or breastfeeding. [1]
- Children: medicinal use under 12 has not been established. Do not give valerian to a child without advice from a clinician or pharmacist. [1]
- Driving: the monograph warns valerian may impair driving. Do not drive if drowsy, dizzy or less alert. [1]
- Alcohol, sleeping pills or sedatives: the EMA monograph reports no interactions. Its assessment discusses a mainly theoretical, largely preclinical possibility; available animal and human pharmacodynamic studies did not verify interaction potential. Still use caution and discuss alcohol or sedating medicines with a clinician or pharmacist. [1] [2]
- Persistent or worsening symptoms: seek assessment for recurring sleep or stress problems, especially with severe daytime sleepiness, breathing pauses or impaired functioning. Do not replace needed treatment with an herb. Poor sleep.
- Possible side effect: medicinal oral valerian root may cause nausea or abdominal cramps; how often is unknown. [1]
Frequently asked questions
Does valerian help insomnia?
It depends partly on the preparation. EMA recognizes clinically supported use of a specific root-extract type for mild tension and sleep disorders. Research overall is nevertheless mixed. This is not a guarantee of better sleep and does not automatically apply to valerian tea or every capsule. [1] [3]
Is valerian tea the same as an extract?
Can valerian help with stress?
EMA recognizes traditional use of certain root preparations for mild mental stress. That is not proof that valerian treats an anxiety disorder. [1]
Can I drive after taking valerian?
Is valerian suitable for children or during pregnancy?
Use under 12 has not been established; medicinal use during pregnancy or breastfeeding is not recommended because safety data are insufficient. Ask a clinician or pharmacist. [1]
Research and sourcesEvidence overview, methods and complete source list
What has been studied?
Valerian root has two EMA use categories: one specified hydroalcoholic dry extract has well-established use for mild nervous tension and sleep disorders; other preparations have traditional use. A review found no demonstrated insomnia efficacy across varied literature.
Finding: In one randomized study of 80 adults with mild insomnia symptoms, after 56 days PSQI changed −2.05 versus −0.09 with placebo; actigraphy-measured latency changed −48.03 versus −11.73 minutes (both p<.05).
Sleep quality and sleep latency with one standardized root extract
Evidence: Human RCT full text (PMID 37899385); umbrella-review abstract only (PMID 38359657); EMA final monograph and assessment report.
Studied population: 80 adults; 72 completed the 8-week study.
Form or context: One standardized Valeriana extract; not tea or every product.
Uncertainty: Small, short, selected group and one product. This positive result does not remove the 2024 umbrella review conclusion of no demonstrated insomnia efficacy across heterogeneous literature.
Sources: European Union herbal monograph on Valeriana officinalis L., radix — Revision 1, Assessment report on Valeriana officinalis L., radix and Valeriana officinalis L., aetheroleum, Does valerian work for insomnia? An umbrella review of the evidence, Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study
Safety: Not recommended during pregnancy/breastfeeding or under 12; may impair driving. Medicinal oral root may cause nausea or abdominal cramps (frequency unknown). EMA reports no interactions; discuss alcohol or sedatives with a clinician/pharmacist as a precaution.
Sources
- European Union herbal monograph on Valeriana officinalis L., radix — Revision 1 · European Medicines Agency / HMPC · 2016 · Regulatory assessment
- Assessment report on Valeriana officinalis L., radix and Valeriana officinalis L., aetheroleum · European Medicines Agency / HMPC · 2016 · Regulatory assessment
- Does valerian work for insomnia? An umbrella review of the evidence · European Neuropsychopharmacology · 2024 · Systematic review
- Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study · Advances in Therapy · 2024 · Original research