Gastrointestinal: Upset stomach, nervous stomach

Genitourinary: Menopause/hot flashes, may decrease menstrual pain, PMS

Musculoskeletal: Muscle and joint pain, muscle relaxant

Neurologic: Mild tremors, tension headache, epilepsy, restless legs syndrome, chronic fatigue

Mental Health: Insomnia based on nervous problems (German Commission E), nervousness, anxiety, stress, restlessness, ADHD, promotes relaxation, depression

                                                      *   *   *

SIDE EFFECTS: Headache, stomach upset, excitability, anxiety, heart disturbance/arrhythmia, insomnia, dry mouth, vivid dreams, dulling of senses, withdrawal after long-term use (taper), rash, visual disturbances, rare cases of dystonia

CAUTION/CONTRAINDICATIONS: Do not take with alcohol. Potential interactions with medications metabolized by the P450 3A4 enzyme, including Xanax, Klonopin, and Ativan. Do not take it with other sedating medications.

FORMS: Extracts, tinctures, capsules, tablets, teas, powders, extracts

Recommended Brands

Note: Some brands are noted to contain lower levels of active ingredients than claimed. A few tested products were also found to have elevated lead levels. The following brands were tested for good quality and adequate quantities of active ingredients:

• NOW® Valerian Root 500 mg root powder per capsule — order through Fullscript link

• GNC Herbal Plus Valerian Root Extract 500 mg 

• Nature’s Way® Standardized Valerian capsules — available in many retail stores

I only recommend herbal and supplement brands that meet high standards for safety, effectiveness, and transparency. I research each product before sharing. Some links—such as Fullscript, Nature Made and Life Extensions—are affiliate links, meaning I may earn a small commission if you purchase through them, at no extra cost to you. This helps support the free educational content on this site.

Dosage

As directed on the product label. Some clinical and consumer sources describe a wide range of herbal amounts, and many are not supported by strong evidence. Always follow the manufacturer’s instructions.

Amounts used in studies vary widely depending on the formulation and purpose. These study amounts are not clinical recommendations and may not apply to consumer products.

Because the effects of long‑term use have not been evaluated thoroughly, some providers recommend cyclic use of valerian: 4–6 weeks on, two weeks off, then repeat. It may also be used on an as‑needed basis.

According to various public domain sources, commonly reported amounts include:

• Anxiety: 300 mg-1000  mg by mouth three times daily with meals

• Depression: 300 mg-1000  mg by mouth three times daily with meals

• Dysmenorrhea: 255–600 mg, taken 2–3 times daily during the first few days of the menstrual cycle. Some studies used 500 mg three times daily for 3 days, starting at onset of bleeding

• Insomnia: 300–600 mg of extract or 2000–3000 mg root powder one hour before sleep

• Menopausal symptoms: 300–600 mg extract, taken 30 minutes to 2 hours before bedtime

• Restless legs: 300–600 mg, taken 30 minutes to 2 hours before bedtime

• Stress: 300-600 mg extract by mouth 30-60 min before stress exposure or twice a day

• Tension headache: 300-600 mg of extract daily or twice daily

For a great reference for common herb doses is Epocrates online ($)

*Disclaimer: The material above is for informational purposes only. This information is not intended to diagnose, treat or cure a condition. The uses listed above are tentative; some have or are undergoing research trials, but many are not FDA-approved. It is essential that you investigate these supplements further before deciding to use them. Check interactions and contraindications on sites like Drugs.com or WebMD. Do not attempt to treat a serious condition like liver, kidney problems, high blood pressure, heart, cancer, diabetes, or thyroid issues without discussing it with a healthcare provider first. If you are pregnant or nursing a baby, please do not use supplements without discussing it with your healthcare provider.