Supplement

Valerian

Valerian is a flowering plant whose root is made into herbal extracts, and it is thought to work partly through GABA, a calming chemical messenger in the brain. People mostly look at it for sleep quality and insomnia, where the overall evidence is moderate, and small studies found fatigue and insomnia symptoms eased. Still, each study was small, and the insomnia trial enrolled only postmenopausal women, so results may not fit everyone.

Sources: PMID 21775910

Updated 30 September 2026
How we grade
12 studies cited

Best evidence: Grade C
Conditions studied: 9
Outcomes: 20
Graded outcomes: 0070

Evidence by condition

Strong
Moderate
Limited
Very limited

9 conditions

Insomnia

Insomnia: outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	100 people
Studies that measured insomnia signs and symptoms Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
	Menopausal Symptoms Small Improvement	Improves (the measure goes down)	Small effect		100 people
	Sleep Quality	Improves (the measure goes up)		6 studies	847 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol · PMID 21399726 The effects of valerian root on hot flashes in menopausal womenIran J Pharm Res · PMID 24250592 A feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs · PMID 19114414
	Sedation	Improves (the measure goes up)		1 study	8 people
Studies that measured sedation Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med · PMID 22718671
	Sleep Latency	Improves (the measure goes down)			498 people

Menopause

Menopause: outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	100 people
Studies that measured insomnia signs and symptoms Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
	Sleep Quality	Improves (the measure goes up)		6 studies	68 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol · PMID 21399726 The effects of valerian root on hot flashes in menopausal womenIran J Pharm Res · PMID 24250592 A feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs · PMID 19114414
	Menopausal Symptoms	Improves (the measure goes down)			100 people

Primary Dysmenorrhea (Menstrual Cramps)

Pain: improves
PMS Symptoms: improves

Primary Dysmenorrhea (Menstrual Cramps): outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	Pain Small Improvement	Improves (the measure goes down)	Small effect	1 study	100 people
Studies that measured pain Effects of valerian on the severity and systemic manifestations of dysmenorrheaInt J Gynaecol Obstet · PMID 21959068
	PMS Symptoms	Improves (the measure goes down)		1 study	100 people
Studies that measured pms symptoms The effect of Valerian root extract on the severity of pre menstrual syndrome symptomsJ Tradit Complement Med · PMID 27419099

Restless Leg Syndrome

Insomnia Signs and Symptoms: improves
Restless Leg Syndrome Symptoms: improves

Restless Leg Syndrome: outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	Insomnia Signs and Symptoms Small Improvement	Improves (the measure goes down)	Small effect	1 study	37 people
Studies that measured insomnia signs and symptoms Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
	Restless Leg Syndrome Symptoms	Improves (the measure goes down)		1 study	74 people
Studies that measured restless leg syndrome symptoms Does valerian improve sleepiness and symptom severity in people with restless legs syndromeAltern Ther Health Med · PMID 19284179

Sleep Health

Fatigue Symptoms: improves
Sleep Quality: improves
Sleep Latency: improves

Sleep Health: outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	Fatigue Symptoms Small Improvement	Improves (the measure goes down)	Small effect		202 people
	Sleep Quality	Improves (the measure goes up)		6 studies	847 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol · PMID 21399726 The effects of valerian root on hot flashes in menopausal womenIran J Pharm Res · PMID 24250592 A feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs · PMID 19114414
	Sleep Latency	Improves (the measure goes down)			498 people

Obsessive-Compulsive disorder (OCD)

OCD Symptoms: improves
Sedation: improves

Obsessive-Compulsive disorder (OCD): outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People
	OCD Symptoms Small Improvement	Improves (the measure goes down)	Small effect		31 people
	Sedation	Improves (the measure goes up)		1 study	31 people
Studies that measured sedation Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med · PMID 22718671

Arthritis (Multiple Kinds)

Sleep Quality: improves

Arthritis (Multiple Kinds): outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Sleep Quality	Improves (the measure goes up)		6 studies	15 people
Studies that measured sleep quality Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239 Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730 Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389 The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol · PMID 21399726 The effects of valerian root on hot flashes in menopausal womenIran J Pharm Res · PMID 24250592 A feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs · PMID 19114414

Premenstrual Syndrome (PMS)

PMS Symptoms: improves

Premenstrual Syndrome (PMS): outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People	Studies list
	PMS Symptoms	Improves (the measure goes down)		1 study	100 people
Studies that measured pms symptoms The effect of Valerian root extract on the severity of pre menstrual syndrome symptomsJ Tradit Complement Med · PMID 27419099

Generalized Anxiety Disorder (GAD)

Anxiety Symptoms: improves

Generalized Anxiety Disorder (GAD): outcomes studied for Valerian
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anxiety Symptoms	Improves (the measure goes down)		1 study	36 people
Studies that measured anxiety symptoms Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot studyPhytother Res · PMID 12410546

What the published studies found

1 automated reading

Automated reading of the published studies (Decosa evidence engine), for outcomes Dr. Grey has not graded yet. It is not a Dr. Grey grade and does not change one. How it is read

Sleep quality
The best available review (2024, 8 studies) found an improvement in sleep quality. That review studied adults with insomnia. 6 of the 9 studies read agree; 3 found no clear difference. The evidence is moderate.
9 studies counted of 11 read: 4 reviews and 5 trials (297 people in the trials).
1. Systematic review, 2024; 8 studies; adults with insomnia: improves (the review the verdict rests on). effective concerning subjective improvement of sleep quality Does valerian work for insomnia? An umbrella review of the evidencePubMed 38359657
2. Meta-analysis, 2020; 10 studies, 1,065 people; people with sleep problems: improves. effectiveness to improve subjective sleep quality Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-AnalysisPubMed 33086877
3. Systematic review, 2007; 37 studies; healthy individuals and persons with sleep disturbance or insomnia: no clear difference. found no significant differences between valerian and placebo A systematic review of valerian as a sleep aid: safe but not effectivePubMed 17517355
4. Meta-analysis, 2006; 16 studies, 1,093 people; patients with insomnia: improves. statistically significant benefit (relative risk of improved sleep = 1.8 Valerian for sleep: a systematic review and meta-analysisPubMed 17145239
5. Crossover trial, 2021; 39 people: improves. reduction was significantly higher in group A compared to group B The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical TrialPubMed 33936782
6. Randomised trial, 2011; 100 people; postmenopausal women experiencing insomnia: improves. statistically significant change was reported in the quality of sleep Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialPubMed 21775910
7. Crossover trial, 2009; 16 people; older women with insomnia: no clear difference. no statistically significant differences between valerian and placebo A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomniaPubMed 18482867
8. Randomised trial, 1994; 14 people; elderly poor sleepers: no clear difference. The effect of valerian extract on sleep polygraphy in poor sleepers: a pilot studyPubMed 7972346
9. Crossover trial, 1982; 128 people; 128 people tested sleep measures: improves. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in manPubMed 7122669
Automated reading of the published studies (Decosa evidence engine), run 30 Sep 2026. It reads abstracts, can miss studies, and a repeat run can differ.

Key findings

Insomnia Signs and SymptomsInsomniaImproves (the measure goes down)
PainPrimary Dysmenorrhea (Menstrual Cramps)Improves (the measure goes down)
Menopausal SymptomsInsomniaImproves (the measure goes down)

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Grade C

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Studies cited

12 studies from PubMed

Extract of valerian root (Valeriana officinalis L.) vs. placebo in treatment of obsessive-compulsive disorder: a randomized double-blind studyJ Complement Integr Med · PMID 22718671
Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot studyPhytother Res · PMID 12410546
Does valerian improve sleepiness and symptom severity in people with restless legs syndromeAltern Ther Health Med · PMID 19284179
Valerian for sleep: a systematic review and meta-analysis.Am J Med · PMID 17145239
Aqueous extract of valerian reduces latency to fall asleep in manPlanta Med · PMID 4034730
Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med · PMID 20347389
Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause · PMID 21775910
The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol · PMID 21399726
The effects of valerian root on hot flashes in menopausal womenIran J Pharm Res · PMID 24250592
Effects of valerian on the severity and systemic manifestations of dysmenorrheaInt J Gynaecol Obstet · PMID 21959068
A feasibility study of valerian extract for sleep disturbance in person with arthritisBiol Res Nurs · PMID 19114414
The effect of Valerian root extract on the severity of pre menstrual syndrome symptomsJ Tradit Complement Med · PMID 27419099

Evidence by condition

What the published studies found

Sleep quality

Key findings

Shop Valerian

Studies cited

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