Valerian root, derived from the flowering plant Valeriana officinalis, has been used traditionally for sleep disturbances and anxiety. The root is processed into extracts, capsules, and teas for their calming properties. As a dietary supplement, valerian root is not subject to the same regulatory review as prescription medications. Evaluating its safety requires examining its common effects, contraindications, and potential interactions.
General Safety Profile and Common Side Effects
Valerian root is generally considered safe for short-term consumption, typically up to six weeks. Active compounds, such as valerenic acid, interact with the brain’s gamma-aminobutyric acid (GABA) system, the main inhibitory neurotransmitter that promotes relaxation. This mechanism, while beneficial for sleep, causes the most common side effects.
Adverse reactions are often related to its sedative nature and can include morning drowsiness or mental dullness. Some users report gastrointestinal upset, dizziness, or headache. Less commonly, paradoxical reactions like vivid dreams, uneasiness, or excitability may occur. These effects are usually temporary and resolve with dose adjustment or discontinuation.
Who Should Avoid Valerian Root?
Certain populations must avoid valerian root due to insufficient safety data or increased risk. Pregnant and nursing individuals are strongly advised to abstain, as there is a lack of reliable information concerning its effects on a developing fetus or infant. Use is generally discouraged in individuals under the age of 18 because safety has not been conclusively established.
People with pre-existing liver conditions, such as hepatitis or cirrhosis, should not take valerian root. Although rare, isolated reports of liver injury exist, often when combined with other herbal products. Valerian must also be discontinued before any surgical procedure requiring anesthesia. Healthcare providers recommend stopping use at least two to three weeks prior to surgery, as valerian can potentiate anesthetic effects, leading to excessive sedation and delayed emergence.
Potential Interactions with Medications and Alcohol
Valerian root can have additive effects when combined with other central nervous system (CNS) depressants, which is the most significant safety concern. Combining valerian with alcohol can lead to excessive sedation, impaired motor function, and dangerously depressed breathing.
The use of valerian alongside prescription sleep aids, anti-anxiety medications (like benzodiazepines), or barbiturates is highly discouraged. These substances work on similar pathways, and the combination significantly increases the risk of over-sedation and profound CNS depression. Valerian also interacts with opioid-based pain relievers, increasing their sedative effects.
Certain antidepressants, particularly those metabolized by liver enzymes, may also be affected. Valerian may interfere with the breakdown of some medications, though the primary danger remains enhanced sedation. Patients taking any psychotropic medication should consult a healthcare professional before using valerian to avoid unpredictable effects or reduced drug efficacy.
Guidelines for Safe and Responsible Use
To ensure safe consumption, consumers should adhere to established dosing guidelines and avoid prolonged use. The typical dosage for sleep improvement is 300 to 600 milligrams daily, taken 30 minutes to two hours before bedtime.
Valerian is intended for short-term use, as safety beyond four to six weeks is uncertain. Long-term use can lead to dependence, and abrupt cessation may trigger withdrawal symptoms, including anxiety, heart disturbances, or irritability. A gradual dose reduction over one to two weeks is necessary before complete cessation.
Because the supplement market lacks stringent regulation, product quality varies widely. Consumers should look for products that have undergone voluntary third-party testing by independent organizations.
Product Quality and Consultation
- Look for seals from groups like U.S. Pharmacopeia (USP) or NSF International, which indicate testing for purity, potency, and freedom from contaminants.
- Consult with a healthcare provider before starting valerian root, especially if taking other medications or managing a chronic health condition.