Can You Take Valerian Root Every Night?
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Many people take valerian every evening for a period, following the dose on the label. UK-registered traditional herbal medicines containing valerian are labelled for short-term use, and their leaflets say to see a doctor or qualified healthcare practitioner if things do not improve after a few weeks. Check with a pharmacist if you take other medicines that cause drowsiness.
What valerian is
Valerian (Valeriana officinalis) is a flowering plant native to Europe and parts of Asia. Its root has a long history of traditional use in European herbal practice for the evening, and it has a distinctive earthy smell that some people notice when opening a pouch.
Valerian appears on its own or blended with other botanicals such as lemon balm, passionflower, hops and lavender.
How valerian is sold in the UK
In the UK, valerian is sold in two main ways. Some products are traditional herbal medicines registered with the MHRA under the Traditional Herbal Registration (THR) scheme. These carry a THR number on the pack and come with a patient leaflet. Registration is based on evidence of traditional use over at least 30 years, including 15 years in the EU, rather than clinical trials.
Other products are food supplements. These are regulated as food, do not carry a THR number, and are not allowed to make medicinal claims.
What UK leaflets say about nightly use
THR valerian products registered with the MHRA describe themselves for oral short-term use. One registered product's leaflet says it should be taken for 2 to 4 weeks continuously, and that a doctor or qualified healthcare practitioner should be consulted if symptoms worsen or do not improve after 4 weeks: MHRA product information.
The European Medicines Agency's public summary for valerian root says to consult a doctor or pharmacist if problems persist or worsen after 2 weeks of continuous use: EMA.
Whichever kind of product you use, the same principle applies: follow the label, do not exceed the stated dose, and talk to a professional if you find you rely on any product every night for a long time.
Ongoing trouble sleeping is worth raising with your GP, because it can have causes that a supplement will not address.
Who should avoid it or check first
The MHRA leaflets advise against valerian during pregnancy and breastfeeding, and for under-18s.
They also say taking it with sleeping tablets or other sedatives is not recommended, and that alcohol can increase its effect, so alcohol should be avoided.
If you feel drowsy, do not drive or operate machinery. Stomach upset such as nausea or cramps has been reported.
Tell your pharmacist about valerian if you take any other medicines, including ones bought without a prescription, and tell your medical team if you have an operation planned.
Valerian on its own or in a blend
Single-ingredient valerian products state one amount of root or root extract. Blends combine valerian with other traditional botanicals, so the valerian amount per capsule is usually lower and the label lists each extract separately.
If you take a blend, check the full ingredients list for anything you already take elsewhere, such as lemon balm or passionflower in a tea. Do not combine several valerian products without checking the total with a pharmacist.
If you have taken valerian for a while and want to stop, there is no special routine in the leaflets. If you are unsure, ask your pharmacist.
Habits that sit alongside any evening routine
A consistent bedtime and wake-up time, a dim, screen-free wind-down, a cool and dark bedroom, and limiting caffeine after lunch are common building blocks of good sleep hygiene.
Our guide to sleep hygiene covers these in more detail.
Hyoomen's formula
Hyoomen Sleep Well is a melatonin-free food supplement capsule with valerian, lemon balm, passionflower, hops and lavender extracts.
If you are comparing evening options without melatonin, see our post on melatonin alternatives.
Frequently asked questions
Is valerian the same as melatonin?
No. Melatonin is a hormone and is prescription-only in the UK. Valerian is a plant root.
Can I take valerian with alcohol?
UK leaflets say to avoid alcohol, as it can increase valerian's effect.
How long can I take it for?
Follow the label. Registered products say to seek advice if things have not improved after 2 to 4 weeks.
Why does valerian smell strong?
The dried root has a naturally pungent, earthy smell. This is normal.
How can I tell if a valerian product is THR-registered?
Look for a THR number and the certification mark on the pack.
Important
This article is general information, not medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your GP or pharmacist before taking a supplement. Do not exceed the stated recommended daily dose.