How Is Valerian Root Used for Social Anxiety?

Table of ContentsView AllTable of ContentsDosageEffects of Valerian Root for AnxietyInteractionsRisksFrequently Asked Questions

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Table of Contents

Dosage

Effects of Valerian Root for Anxiety

Interactions

Risks

Frequently Asked Questions

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Valerian root (valeriana officinalis) is derived from a plant that originally comes from Europe and Asia. Valerian root has sedative effects and has been used for thousands of years to remedy various conditions such as arthritis, digestive problems, and headaches. Its most common use is to treat sleep problems and anxiety.

While the supplement is not FDA-approved for any medical use, it is generally considered safe for adults for short-term use.

Dosage Guidelines

When used as a supplement, valerian is most often made from the roots of the plant, but it can also come from dried stems, other plant materials, or plant extracts. It is available in several different forms, including:

No specific preparation or dose is considered best for anxiety. Many studies have focused on dosages between 400 and 600 milligrams per day. It is generally best to start with a low dose and slowly increase the amount until you determine which dose works best for you. It should be taken 30 minutes to two hours before bedtime.

Dosage for the treatment of insomnia ranges from 300 to 600 mg of liquid root extract or the equivalent of 2 to 3 g of dried valerian root. Lower dosages are typically used for treating nervous tension and when the root is combined with other supplements.

Before taking valerian root, you should read the product label and discuss the dose with a qualified health care provider.

The exact reasons why valerian helps anxiety is not known, but it is believed that valerian root has an impact on the availability of the neurotransmitter gamma-aminobutyric acidGABAin the brain.

GABA is an amino acid that works as an inhibitory neurotransmitter in the central nervous system (CNS). In other words, it inhibits nerve transmission, which contributes to a calming effect on the body.

Some research suggests valerian root has mild sedative and tranquilizing properties—less than prescription sleep medication. Other studies suggest that valerian root may be helpful for anxiety. However, these studies tend to be small and their result unreliable due to design and methodological flaws.

In a 2020 meta-analysis, researchers looked at past research to help determine why some research has shown beneficial effects while others have had no impact.The potential culprit, the researchers suspect, is the variable nature of and quality of the herbal extracts utilized in research.

Better and more consistent control over supplement quality and dose might result in more reliable findings and stronger effects.

However, some people who take the supplement regularly have shared that it makes them feel calm and reduces nervous tension and stress.Physicians who prescribe Valerian root have been surprised to hear positive feedback from their patients.

RecapThere isn’t enough research evidence to support the use of valerian root in treating anxiety disorders such associal anxiety disorder (SAD). It may help promote calmness, but it should not be used in place of professional treatment for anxiety.

Recap

There isn’t enough research evidence to support the use of valerian root in treating anxiety disorders such associal anxiety disorder (SAD). It may help promote calmness, but it should not be used in place of professional treatment for anxiety.

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Medication Interactions

Valerian root may make you feel drowsy if you take it with prescription medications such as:

You should generally check the package insert and speak with a qualified healthcare professional and/or pharmacist about possible interactions.

You should not take valerian root if you are pregnant or nursing or if you have liver disease.If you are takingmonoamine oxidase inhibitors (MAOIs), other antidepressants, and certain other classes of medication, Valerian root should be used with caution, and may not be appropriate in those cases.

Associated Risks

Unlike prescription sleep medications, valerian root is not believed to carry a risk of dependency. Sometimes, it is even used to help insomniacs with benzodiazepine withdrawal.

However, the supplement should only be used under the supervision of a qualified healthcare professional, and caution should be used if you are taking the supplement for an extended period of time.

Do not operate heavy or dangerous machinery until you know how the supplement affects you.

The U.S. Food and Drug Administration does not regulate the production of herbs and supplements. Most herbs and supplements are not thoroughly tested, and there is no guarantee about the ingredients or safety of the products. It may be wise to consult with your doctor before taking valerian root for social anxiety disorder.

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Side effects of valerian root are rare but may include headache, upset stomach, daytime drowsiness, and dizziness.

Many compounds in valerian root metabolize at different rates and through different mechanisms. Research has found that the elimination half-life for the compound valerenic acid is around 1.1 hours.The clinical effects of valerian root appear to wear off after about four to six hours.

11 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Valerian.Savage K, Firth J, Stough C, Sarris J.GABA-modulating phytomedicines for anxiety: a systematic review of preclinical and clinical evidence.Phytother Res. 2018;32(1):3-18. doi:10.1002/ptr.5940Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020;25:2515690X2096732. doi:10.1177/2515690X20967323Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003Ozsavci D, Ozakpinar OB, Cetin M, Aricioglu F.Level of clinical evidence of herbal complementary therapies in psychiatric disorders.Psychiat Clin Psych. 2019;29(3):239-243. doi:10.1080/24750573.2019.1625587Peláez DG, Fernández HM, Regino WO.Emerging concepts: herb-induced liver injury (HILI).Rev Colomb Gastroenterol.2019;34(1):56-62. doi:10.22516/25007440.355Poyares DR, Guilleminault C, Ohayon MM, Tufik S.Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?.Prog Neuropsychopharmacol Biol Psychiatry. 2002;26(3):539-45. doi:10.1016/s0278-5846(01)00305-0U.S. Department of Health and Human Services, National Center for Complementary and Integrative Health.Valerian.Anderson GD, Elmer GW, Kantor ED, Templeton IE, Vitiello MV.Pharmacokinetics of valerenic acid after administration of valerian in healthy subjects.Phytother Res. 2005;19(9):801-3. doi:10.1002/ptr.1742Kapalka GM.Anxiety disorders. In:Nutritional and Herbal Therapies for Children and Adolescents. Elsevier; 2010:219-258. doi:10.1016/B978-0-12-374927-7.00008-XUS Pharmacopeia.Dietary Supplements & Herbal Medicines.Additional ReadingNunes A, Sousa M.Use of valerian in anxiety and sleep disorders: what is the best evidence?Acta Med Port. 2011;24 Suppl 4:961-966.Trompetter I, Krick B, Weiss G.Herbal triplet in treatment of nervous agitation in children.Wien Med Wochenschr. 2013;163(3-4):52-57. doi:10.1007/s10354-012-0165-1

11 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Center for Complementary and Integrative Health.Valerian.Savage K, Firth J, Stough C, Sarris J.GABA-modulating phytomedicines for anxiety: a systematic review of preclinical and clinical evidence.Phytother Res. 2018;32(1):3-18. doi:10.1002/ptr.5940Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020;25:2515690X2096732. doi:10.1177/2515690X20967323Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003Ozsavci D, Ozakpinar OB, Cetin M, Aricioglu F.Level of clinical evidence of herbal complementary therapies in psychiatric disorders.Psychiat Clin Psych. 2019;29(3):239-243. doi:10.1080/24750573.2019.1625587Peláez DG, Fernández HM, Regino WO.Emerging concepts: herb-induced liver injury (HILI).Rev Colomb Gastroenterol.2019;34(1):56-62. doi:10.22516/25007440.355Poyares DR, Guilleminault C, Ohayon MM, Tufik S.Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?.Prog Neuropsychopharmacol Biol Psychiatry. 2002;26(3):539-45. doi:10.1016/s0278-5846(01)00305-0U.S. Department of Health and Human Services, National Center for Complementary and Integrative Health.Valerian.Anderson GD, Elmer GW, Kantor ED, Templeton IE, Vitiello MV.Pharmacokinetics of valerenic acid after administration of valerian in healthy subjects.Phytother Res. 2005;19(9):801-3. doi:10.1002/ptr.1742Kapalka GM.Anxiety disorders. In:Nutritional and Herbal Therapies for Children and Adolescents. Elsevier; 2010:219-258. doi:10.1016/B978-0-12-374927-7.00008-XUS Pharmacopeia.Dietary Supplements & Herbal Medicines.Additional ReadingNunes A, Sousa M.Use of valerian in anxiety and sleep disorders: what is the best evidence?Acta Med Port. 2011;24 Suppl 4:961-966.Trompetter I, Krick B, Weiss G.Herbal triplet in treatment of nervous agitation in children.Wien Med Wochenschr. 2013;163(3-4):52-57. doi:10.1007/s10354-012-0165-1

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

National Center for Complementary and Integrative Health.Valerian.Savage K, Firth J, Stough C, Sarris J.GABA-modulating phytomedicines for anxiety: a systematic review of preclinical and clinical evidence.Phytother Res. 2018;32(1):3-18. doi:10.1002/ptr.5940Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020;25:2515690X2096732. doi:10.1177/2515690X20967323Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003Ozsavci D, Ozakpinar OB, Cetin M, Aricioglu F.Level of clinical evidence of herbal complementary therapies in psychiatric disorders.Psychiat Clin Psych. 2019;29(3):239-243. doi:10.1080/24750573.2019.1625587Peláez DG, Fernández HM, Regino WO.Emerging concepts: herb-induced liver injury (HILI).Rev Colomb Gastroenterol.2019;34(1):56-62. doi:10.22516/25007440.355Poyares DR, Guilleminault C, Ohayon MM, Tufik S.Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?.Prog Neuropsychopharmacol Biol Psychiatry. 2002;26(3):539-45. doi:10.1016/s0278-5846(01)00305-0U.S. Department of Health and Human Services, National Center for Complementary and Integrative Health.Valerian.Anderson GD, Elmer GW, Kantor ED, Templeton IE, Vitiello MV.Pharmacokinetics of valerenic acid after administration of valerian in healthy subjects.Phytother Res. 2005;19(9):801-3. doi:10.1002/ptr.1742Kapalka GM.Anxiety disorders. In:Nutritional and Herbal Therapies for Children and Adolescents. Elsevier; 2010:219-258. doi:10.1016/B978-0-12-374927-7.00008-XUS Pharmacopeia.Dietary Supplements & Herbal Medicines.

National Center for Complementary and Integrative Health.Valerian.

Savage K, Firth J, Stough C, Sarris J.GABA-modulating phytomedicines for anxiety: a systematic review of preclinical and clinical evidence.Phytother Res. 2018;32(1):3-18. doi:10.1002/ptr.5940

Shinjyo N, Waddell G, Green J.Valerian root in treating sleep problems and associated disorders—a systematic review and meta-analysis.J Evid Based Complementary Altern Med. 2020;25:2515690X2096732. doi:10.1177/2515690X20967323

Leach MJ, Page AT.Herbal medicine for insomnia: a systematic review and meta-analysis.Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003

Ozsavci D, Ozakpinar OB, Cetin M, Aricioglu F.Level of clinical evidence of herbal complementary therapies in psychiatric disorders.Psychiat Clin Psych. 2019;29(3):239-243. doi:10.1080/24750573.2019.1625587

Peláez DG, Fernández HM, Regino WO.Emerging concepts: herb-induced liver injury (HILI).Rev Colomb Gastroenterol.2019;34(1):56-62. doi:10.22516/25007440.355

Poyares DR, Guilleminault C, Ohayon MM, Tufik S.Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal?.Prog Neuropsychopharmacol Biol Psychiatry. 2002;26(3):539-45. doi:10.1016/s0278-5846(01)00305-0

U.S. Department of Health and Human Services, National Center for Complementary and Integrative Health.Valerian.

Anderson GD, Elmer GW, Kantor ED, Templeton IE, Vitiello MV.Pharmacokinetics of valerenic acid after administration of valerian in healthy subjects.Phytother Res. 2005;19(9):801-3. doi:10.1002/ptr.1742

Kapalka GM.Anxiety disorders. In:Nutritional and Herbal Therapies for Children and Adolescents. Elsevier; 2010:219-258. doi:10.1016/B978-0-12-374927-7.00008-X

US Pharmacopeia.Dietary Supplements & Herbal Medicines.

Nunes A, Sousa M.Use of valerian in anxiety and sleep disorders: what is the best evidence?Acta Med Port. 2011;24 Suppl 4:961-966.Trompetter I, Krick B, Weiss G.Herbal triplet in treatment of nervous agitation in children.Wien Med Wochenschr. 2013;163(3-4):52-57. doi:10.1007/s10354-012-0165-1

Nunes A, Sousa M.Use of valerian in anxiety and sleep disorders: what is the best evidence?Acta Med Port. 2011;24 Suppl 4:961-966.

Trompetter I, Krick B, Weiss G.Herbal triplet in treatment of nervous agitation in children.Wien Med Wochenschr. 2013;163(3-4):52-57. doi:10.1007/s10354-012-0165-1

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