Valerian Root for Anxiety: Does It Actually Work?

Valerian root is one of the most commonly used herbal supplements for anxiety and sleep, sold widely as a “natural” alternative to medication. The honest answer on whether it works is more nuanced than the marketing suggests.

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What the Research Actually Shows

Valerian root has some evidence supporting modest benefits for sleep quality, and sleep and anxiety are closely connected, so improved sleep can indirectly ease anxiety symptoms. Evidence for valerian directly treating anxiety itself is weaker and less consistent than the evidence for its effect on sleep. Some studies show mild anti-anxiety effects, while others show no significant difference from placebo. It is not considered a strong or reliable standalone treatment for clinically significant anxiety.

How It’s Thought to Work

Valerian root is believed to increase levels of GABA, a neurotransmitter that has a calming effect on the nervous system, similar in concept (though far weaker in effect) to how some anti-anxiety medications work. This is the theoretical basis for its use, though the effect size in humans is modest at best, and study results have been inconsistent enough that valerian isn’t included in most clinical treatment guidelines for anxiety disorders.

Potential Side Effects and Interactions

• Drowsiness, which is part of why it’s more commonly used for sleep than daytime anxiety
• Headaches, dizziness, or stomach upset in some people
• Interactions with other sedating substances, including alcohol, certain anti-anxiety medications, and sleep aids, which can compound drowsiness in potentially unsafe ways
• Unregulated dosing, since supplements aren’t regulated the same way medications are, meaning potency and purity can vary meaningfully between brands
• Withdrawal-like effects with abrupt discontinuation after long-term regular use in some people, though this is less well-studied than with prescription sedatives

Comparing Valerian to Other Approaches

Compared to evidence-based treatments like CBT or, for more severe anxiety, prescribed medication, valerian root’s effect size is considerably smaller and less consistent. It’s more comparable in strength to other mild sleep aids, like chamomile tea or a consistent bedtime routine, than to anything with the robust evidence base of first-line anxiety treatments. This doesn’t mean it’s useless, but it does mean expectations should be calibrated realistically.

Where It Realistically Fits

For mild, occasional anxiety or sleep difficulty, some people find valerian root modestly helpful as part of a broader routine. For moderate to severe anxiety, it is not a substitute for evidence-based treatment like Cognitive Behavioral Therapy or, when appropriate, prescribed medication. It’s also worth mentioning to a psychiatric provider before combining it with other medications, given the interaction risk.

Getting a Real Assessment

If anxiety is significant enough that you’re looking at supplements to manage it, that’s worth bringing to a full evaluation rather than experimenting alone. A provider can help sort out what’s actually likely to help in your specific situation, including whether a supplement like valerian is reasonable to use alongside other treatment, or whether it’s likely to fall short of what you actually need.