How Does Valerian Work? What the Science Says

Valerian (Valeriana officinalis) has been used for centuries as a sleep aid, and research points to a plausible mechanism: its compounds appear to interact with the GABA system, the brain's main inhibitory system. GABA is the neurotransmitter that dampens neuronal excitation, and it is also the target of many sleep medicines. But there is an important difference between "having a plausible mechanism" and "working reliably" — and that is where the evidence becomes more interesting (and more honest).

In short: valerian may help you fall asleep faster and improve subjective sleep quality in mild cases, but trial results are inconsistent and the effect, when it exists, is modest. It is not a hypnotic and does not replace treatment for insomnia. Below we explain what is known about the mechanism, what studies found and what this means for anyone thinking of trying it.

What happens in the brain when you take valerian?

The GABA system works like the brain's brake. When GABA binds to GABA-A receptors, neurons become less excitable and brain activity slows — that is the state that precedes sleep. A systematic review of the mechanisms of plants used for sleep concluded that valerian, like passionflower, lemon balm and lavender, appears to exert part of its sedative activity through interaction with GABA receptors ¹.

The compounds identified as active — valerenic acid and valepotriates — bind to these receptors with much lower affinity than benzodiazepines. It is a gentle action, not a potent sedative effect. The same review also describes that extracts may influence GABA availability indirectly, and not only through direct binding to receptors ¹.

One point that often causes confusion: the GABA that valerian modulates is the one the brain produces, not the one you swallow. GABA taken orally has difficulty crossing the blood-brain barrier to a significant extent, which means valerian's effect does not depend on "adding GABA" — it depends on modulating the system that already exists. If you want to understand this distinction better, we have a dedicated article on how GABA works.

What do clinical trials say about valerian?

Here the answer has to be nuanced, because the evidence is mixed and the numbers are worth seeing in context.

A 2006 meta-analysis looked at 16 randomised, placebo-controlled trials with a total of 1,093 participants; in 6 of those studies that reported a dichotomous sleep quality outcome (improved or not), a statistically significant benefit was found (relative risk of improvement 1.8; 95% confidence interval: 1.2–2.9) — but the authors themselves noted evidence of publication bias and relevant methodological problems in the included studies ².

A more recent systematic review and meta-analysis, from 2020, gathered 60 studies with 6,894 participants and concluded that inconsistent results between studies may be due to the variable quality of extracts: the most reliable effects tended to appear with whole root/rhizome, and benefits could be optimised when combined with other plants ³. In that analysis, no serious adverse events were reported in participants aged between 7 and 80 years ³.

By contrast, a 2015 meta-analysis of medicinal plants for insomnia, which included 14 randomised trials with 1,602 participants with insomnia, found no statistically significant difference between any plant — including valerian — and placebo, nor between any plant and active control, in any of the 13 clinical efficacy measures assessed ⁴. In that same work, a higher number of adverse events per person was reported with valerian than with placebo ⁴.

So: some studies show benefit and others do not. The most accurate reading is not "it works" or "it doesn't work", but "the evidence is insufficient for a firm recommendation, and the likely effect is modest".

How long does it take to work?

There is no single reliable figure for how long valerian takes to act. What the evidence allows us to say is that trials varied considerably in treatment duration and in the preparations used ², which makes it difficult to extract a general rule. In practice, valerian is not a one-night tablet: if you try it, it makes sense to use it consistently for a few weeks before drawing conclusions. If you notice no difference in that period, increasing the dose is not the answer — it may increase the risk of adverse effects.

Valerian and anxiety: what the evidence shows

Valerian is often associated with anxiety, but direct evidence in this field is weaker than for sleep. A 2022 network meta-analysis, which compared 12 medicinal plants in 29 trials with adults with diagnosed or subclinical anxiety, did not highlight valerian among the options with a significant effect — the most robust results were for other plants, such as Silexan (a lavender preparation) and kava ⁵. This does not mean valerian has no anxiolytic effect at all, but it does mean it is not the plant with the best support for that purpose.

If your main goal is anxiety, it is worth understanding what research says about other compounds. We have an article on GABA benefits that addresses this distinction.

Who valerian makes most sense for — and who should avoid it

Valerian is more reasonable for people who have difficulty falling asleep associated with mild mental restlessness, and not for chronic or severe insomnia. If you wake several times during the night or if lack of sleep is seriously affecting your day, the path is to seek medical assessment, not to increase supplements.

There are groups for whom valerian is not suitable. Pregnant women, breastfeeding women and children should avoid it, and anyone with liver disease should talk to a healthcare professional before considering any valerian supplement. The same applies to anyone taking sedative medicines, antidepressants or other drugs that act on the central nervous system — there are real interactions to consider, which we detail in the article on valerian and medicine interactions.

If you are pregnant or breastfeeding, we also have specific information in valerian in pregnancy.

What dose of valerian was studied?

Clinical trials used very varied doses and preparations — dry extracts, tinctures, powdered root — and this variability is one of the reasons why results are inconsistent ². A 2020 meta-analysis stressed precisely that the variable quality of extracts may explain the contradictory results, with better results associated with whole root/rhizome ³.

This has a practical implication: there is no universal "valerian dose" that can be recommended with confidence. Doses used in studies are not dosing instructions. If you choose a supplement, follow the manufacturer's label instructions and do not exceed the recommended daily dose.

If you are looking for a practical reference value, we have a dedicated article on the recommended daily dose and maximum limit of valerian.

Valerian in gummy form: what changes?

In terms of mechanism, the format changes nothing: valerian in a gummy acts in the same way as in a capsule or tea. What changes is convenience, taste and the fixed dose per gummy. For those who have difficulty swallowing tablets, gummies are practical; for those who want to adjust the dose precisely, a capsule or tincture may be more flexible.

There are no studies directly comparing valerian gummies with tablets, so it is not possible to claim equivalence or superiority between formats. What is known is that gummies have to be chewed and digested, which may slightly delay the onset of absorption compared with a sublingual tincture — but if you take it early enough before bed, that difference tends to be of little relevance. If this question is central for you, we have an article on gummies or tablets that explores the criteria for choosing.

One practical aspect of gummies: many contain polyols or sugars. If you have gastrointestinal sensitivity or dietary restrictions, check the label. And remember that the dose is fixed per gummy — you cannot easily adjust it.

What a TuttiBear product label shows (and what it does not)

It is important to be clear: TuttiBear Stress Relief Gummies do not contain valerian. Their formula includes, per 2-gummy serving, 300 mg of ashwagandha extract, 100 mg of L-theanine, 100 mg of GABA, 25 µg of vitamin D3 (500% NRV) and 500 µg of vitamin B12 (20,000% NRV). The directions state to chew 2 gummies per day, preferably after a meal, and the label warns that it may cause drowsiness — if this occurs, do not drive or use machines — and that it is not recommended for children, pregnant or breastfeeding women, or people with thyroid disease or autoimmune diseases.

If you are specifically looking for valerian, you can explore our range of valerian gummies or consult the ingredient page for valerian to see the available options.

Where popular claims overstate the evidence

Several ideas circulate about valerian that the evidence does not support.

• "It's a potent natural sleeping pill." It is not. The available evidence is insufficient to support the use of medicinal plants, including valerian, in the treatment of insomnia ⁴.
• "It works for everyone." It does not. A 2015 meta-analysis found no difference versus placebo or versus active control in any of the 13 measures assessed in people with insomnia ⁴.
• "It's completely harmless because it's natural." Natural is not a synonym for innocuous. In that same meta-analysis, a higher number of adverse events per person was reported with valerian than with placebo ⁴.
• "More dose is better." There is no evidence to support this idea, and higher doses increase the risk of adverse effects.

If you want to go deeper into safety questions, we have a dedicated article on does valerian have side effects?.

How to fit valerian into a sleep routine

Valerian does not replace good sleep hygiene. If you take it occasionally, with your phone in hand and irregular hours, you are unlikely to notice a difference. What makes sense is to use it as part of a consistent routine: at the same time, in a calm, dark environment, with realistic expectations.

As for timing, valerian should be taken about 30 to 60 minutes before bed, because the effect is not immediate. If you choose gummies, remember that the dose is fixed per gummy and that many contain polyols or sugars — check the label if you have dietary restrictions or gastrointestinal sensitivity.

If you are considering trying it, here are the key points:

1. Check whether you belong to a group for whom valerian is not suitable (pregnancy, breastfeeding, children, liver disease, sedative medication).
2. Choose a product with a clear label and follow the manufacturer's instructions.
3. Give it a few weeks of consistent use before concluding that it does not work.
4. If you notice no difference, do not increase the dose — reassess.
5. If your sleep problem is significant or persistent, seek professional help.

To understand better when to take it, we have an article on when to take valerian, and for dose questions, recommended daily dose and maximum limit.

The honest verdict

Valerian has a plausible mechanism — interaction with the GABA system ¹ — and some evidence of benefit for sleep, but that evidence is inconsistent and of variable quality ^{2 4 3}. It is not a treatment for insomnia, not an anxiolytic and not a magic solution. It may be a modest help for people who have difficulty falling asleep due to mild restlessness, provided it is used with realistic expectations and does not replace proper healthcare.

If you have doubts about whether valerian is suitable for your situation, talk to a healthcare professional — especially if you take medication, have a health condition or are pregnant or breastfeeding.

Frequently asked questions

Does valerian really work for sleep?

The evidence is mixed. Some studies show improvement in sleep quality, but a 2015 meta-analysis with 1,602 participants with insomnia found no difference versus placebo or versus active control, and the authors concluded that the evidence is insufficient to support the use of medicinal plants in insomnia. The effect, when it exists, tends to be modest and inconsistent.

How long does valerian take to work?

There is no reliable figure. Trials varied greatly in treatment duration, and valerian is not a one-night tablet. If you try it, it makes sense to use it consistently for a few weeks before concluding that it does not work.

Can valerian be taken with other medicines?

There may be interactions, especially with medicines that act on the central nervous system, such as sedatives and antidepressants. If you take medication, talk to your doctor before using valerian.

Are valerian gummies as effective as capsules?

There are no studies directly comparing the two formats, so it is not possible to claim equivalence. The mechanism is the same; what changes is convenience, taste and the fixed dose per gummy.

Who should not take valerian?

Pregnant women, breastfeeding women, children and people with liver disease should avoid it. Anyone taking sedative medicines or antidepressants should talk to a healthcare professional first.

Does valerian help with anxiety?

Direct evidence for anxiety is weaker than for sleep. A 2022 network meta-analysis did not highlight valerian among the plants with a significant effect in that context.