A research review of human and relevant scientific studies on Valeriana officinalis.
Last reviewed: August 2026
🔬 Research Summary
- Sleep quality: Valerian has been studied extensively for sleep. Systematic reviews of randomized trials report mixed results, with some meta-analyses finding improvement in subjective sleep quality.
- Insomnia symptoms: Clinical trials have investigated insomnia severity and sleep latency, but results are inconsistent.
- Anxiety: Smaller clinical studies have investigated anxiety-related outcomes, with less evidence than for sleep.
- Stress and mood: Some trials have measured psychological stress and mood, but the evidence base is limited.
- Tea-specific research: Most clinical research uses standardized valerian root extracts, capsules or combinations rather than ordinary tea.
The sections below summarize the principal health areas investigated in the literature. Evidence strength is not uniform, and studies using extracts, oils, capsules or combination products are identified conceptually rather than treated as interchangeable with tea.
Sleep quality
What researchers found
Valerian has been studied extensively for sleep. Systematic reviews of randomized trials report mixed results, with some meta-analyses finding improvement in subjective sleep quality.
What remains uncertain
Study results, doses, preparations and participant populations differ. Where the evidence is based mainly on extracts, oils, capsules, combinations, laboratory models or people with a specific condition, that limitation should be considered when interpreting the findings for a normal cup of tea.
Insomnia symptoms
What researchers found
Clinical trials have investigated insomnia severity and sleep latency, but results are inconsistent.
What remains uncertain
Study results, doses, preparations and participant populations differ. Where the evidence is based mainly on extracts, oils, capsules, combinations, laboratory models or people with a specific condition, that limitation should be considered when interpreting the findings for a normal cup of tea.
Anxiety
What researchers found
Smaller clinical studies have investigated anxiety-related outcomes, with less evidence than for sleep.
What remains uncertain
Study results, doses, preparations and participant populations differ. Where the evidence is based mainly on extracts, oils, capsules, combinations, laboratory models or people with a specific condition, that limitation should be considered when interpreting the findings for a normal cup of tea.
Stress and mood
What researchers found
Some trials have measured psychological stress and mood, but the evidence base is limited.
What remains uncertain
Study results, doses, preparations and participant populations differ. Where the evidence is based mainly on extracts, oils, capsules, combinations, laboratory models or people with a specific condition, that limitation should be considered when interpreting the findings for a normal cup of tea.
Tea-specific research
What researchers found
Most clinical research uses standardized valerian root extracts, capsules or combinations rather than ordinary tea.
What remains uncertain
Study results, doses, preparations and participant populations differ. Where the evidence is based mainly on extracts, oils, capsules, combinations, laboratory models or people with a specific condition, that limitation should be considered when interpreting the findings for a normal cup of tea.
Overall Assessment
Valerian has a substantial sleep-focused human literature, but results are mixed and preparation varies. The evidence for a standardized root extract is much stronger than direct evidence for ordinary valerian tea.
References
- Stevinson C, Ernst E. Valerian for insomnia: a systematic review of randomized clinical trials. Sleep Med. 2000;1(2):91-99. PMID: 10767649. doi:10.1016/S1389-9457(99)00015-5.
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. PMID: 17145239. doi:10.1016/j.amjmed.2006.02.026.
- Fernandez-San-Martin MI, et al. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010. PMID: 20347389. doi:10.1016/j.sleep.2009.12.009.
- Valente V, Machado D, Jorge S, et al. Does valerian work for insomnia? An umbrella review of the evidence. Eur Neuropsychopharmacol. 2024;82:6-28. PMID: 38359657. doi:10.1016/j.euroneuro.2024.01.008.
Reference note: References were selected to represent the principal human clinical and systematic-review evidence discussed in this article. Where direct tea-infusion evidence is limited, the article explicitly identifies that limitation.
Publication version: August 2026
Try our Calm Nerves, featuring valerian root alongside Persian Echium, lavender and lemon verbena.
These statements have not been evaluated by Medsafe. This tea is not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, breastfeeding, or managing a health condition, check with your healthcare provider before making it a regular habit.
