Valerian root extract: what is it and how do you use it?

Short answer: Valerian root extract is a concentrated extract of the root of common valerian (Valeriana officinalis). Each of our capsules contains 400 mg of 10:1 extract, made with water. Our directions for use say to take 1 to 2 capsules a day with water, preferably in the evening. Valerian is not intended for young people under 18, may affect your ability to drive and should not be combined with alcohol or with sedatives or sleep-inducing products.

Last updated: 6 November 2026 · Written by Florian Fermin

Valerian is one of the best-known herbs for the evening. At GOYU we sell it as Valerian Extract Capsules 400 mg. In this article you will read what valerian is, what an extract is, how to take the capsules, what research shows and who should avoid it. We also answer the question of whether valerian is addictive.

What is valerian?

Valerian, also called common valerian, is a perennial plant with pinkish-white flower clusters. It grows in Europe and parts of Asia, including the Netherlands along ditches and in damp grassland. Supplements use the root, which has a strikingly strong smell that attracts cats. In German the plant is called Baldrian, in French valériane and in Dutch valeriaan.

Valerian root has been used in Europe for a very long time. The root contains valerenic acid and other sesquiterpenes, as well as valepotriates. In the EU there are also herbal medicines with valerian root, for which the European Medicines Agency (EMA) has drawn up a monograph (EMA). Our product is a food supplement.

Valerian is not listed in the European Commission's Novel Food Catalogue. In France, the root is permitted in food supplements, with the mandatory warning that it is not recommended for children under 12 or for pregnant and breastfeeding women (Compl'Alim).

What is valerian root extract and what does 10:1 mean?

An extract is concentrated: the plant compounds are drawn out of the root with a solvent and then dried into a powder. The ratio 10:1 means that about 10 kilos of dried root are needed for 1 kilo of extract. The 400 mg of extract in our capsule is therefore made from about 4 grams of dried root. Our extract is made with water as the solvent.

The EU monograph lists, among others, ground root, tea, water extracts and extracts made with alcohol. The clinical research the monograph relies on involved a dry extract made with 40 to 70% ethanol (EMA, 2016). A water extract like ours cannot be compared with that one to one.

How do you take valerian capsules?

Our directions for use: take 1 to 2 capsules a day with water, preferably in the evening. That is 400 to 800 mg of extract a day, so a pack of 60 capsules lasts 30 to 60 days. Do not exceed the daily dose on the label, and do not take valerian if you still have to drive afterwards.

No health claims for valerian have been definitively authorised in the EU yet. Our valerian capsules carry these claims, which are pending assessment by the European Commission:

• Valerian helps you fall asleep*
• Valerian helps maintain natural sleep*
• Valerian helps you cope calmly with the stress of a busy life*
• Valerian contributes to optimal relaxation*

*Health claim pending approval by the European Commission.

What does research say about valerian?

The results are mixed. Reviews reach different conclusions, partly because the studies were small and each used a different extract, dose and duration.

• A meta-analysis of 16 randomised studies with 1,093 participants found in 6 studies that more people said they slept better with valerian than with placebo. Most studies had methodological problems and there were signs of publication bias (Bent et al., 2006).
• A meta-analysis of 18 studies found no difference from placebo in how quickly people fell asleep (0.7 minutes on average) or in sleep quality measured on a scale. Valerian only scored higher on the question "better or not?" (Fernández-San-Martín et al., 2010).
• A review of 14 studies with 1,602 people with sleep problems found no clear difference from placebo on any of 13 outcomes for four herbs, including valerian (Leach & Page, 2015).
• A 2020 review of 60 studies suggests that the varying quality of extracts explains the conflicting results. No serious side effects were reported (Shinjyo et al., 2020).

According to the US NCCIH, the evidence is inconsistent. In 2017 the American Academy of Sleep Medicine (AASM) advised against using valerian for long-term insomnia in adults (NCCIH, 2025). What you notice yourself may therefore differ from what you read online.

Is valerian addictive?

Little is known about this, because long-term use has hardly been studied. The EU monograph only lists gastrointestinal complaints such as nausea and stomach cramps as side effects; dependence or tolerance is not mentioned (EMA, 2016).

There is one well-known doctors' report from 1998. A 58-year-old man who had taken large amounts of valerian for more than five years stopped abruptly when he was admitted to hospital for an operation. After the operation he developed a fast heartbeat and became confused. The doctors suspected withdrawal symptoms; this was not proven (Garges et al., 1998). According to the NCCIH, the long-term safety of valerian is unknown. If you have been taking valerian every day for a long time, talk to your GP about how to stop.

Can you combine valerian with ashwagandha, alcohol or sleeping pills?

Not with alcohol or sleeping pills. Our product says: "Do not combine with alcohol or with sedatives or sleep-inducing products." The NCCIH advises against it too.

For combining it with ashwagandha: check with your doctor or pharmacist first. The French authorities advise against ashwagandha in combination with substances that depress the central nervous system. More about ashwagandha in ashwagandha: effects and KSM-66 and in ashwagandha capsules, tablets or powder. If you take medication, always check with your doctor or pharmacist first.

Who is valerian not suitable for?

These are the warnings for our valerian capsules:

• Not intended for children and young people under 18.
• May affect your ability to drive and to operate machinery; do not use the product before or while taking part in road traffic or operating machinery.
• Do not combine with alcohol or with sedatives or sleep-inducing products.
• Consult your doctor before use if you are pregnant, breastfeeding, taking medication or have a medical condition.

According to the French authorities and the EMA, valerian is not recommended during pregnancy and breastfeeding, because its safety has not been established. The NCCIH lists headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams as side effects, and liver injury in very rare cases. If you get any complaints, stop and talk to your GP.

What should you look for when buying valerian root extract?

• Plant part: the root of Valeriana officinalis.
• Extraction ratio and solvent: for example 10:1 with water. If it only says "valerian extract", you don't know how strong it is.
• Mg per capsule and per day: count per day.
• Capsule shell: HPMC is plant-based, gelatine is not.
• Analysis: France requires manufacturers to prove with analysis reports that the product contains no valepotriates (Compl'Alim).

Summary in 3 points

• Valerian root extract is a concentrated extract of the root of Valeriana officinalis; our capsule contains 400 mg of 10:1 water extract.
• Use: 1 to 2 capsules a day with water, preferably in the evening. Research on valerian and sleep is mixed.
• Not under 18, not before or while driving, not with alcohol or sedatives or sleep-inducing products; if pregnant, breastfeeding or taking medication, consult your doctor first.

Frequently asked questions

When should you take valerian?

According to our directions for use, preferably in the evening, with water. Don't take it if you still have to drive or operate machinery afterwards.

How much valerian extract per day?

Of our capsules 1 to 2 a day, so 400 to 800 mg of 10:1 extract. Do not exceed the daily dose on the label.

Is valerian addictive?

Little is known about this: long-term use has hardly been studied, and the EU monograph does not list dependence as a side effect. There is one doctors' report of possible withdrawal symptoms after years of using large amounts. So don't use it for longer than necessary, and talk to your GP if you use it long term.

Is valerian vegan?

Valerian itself is a plant. Our capsules are suitable for vegetarians and vegans: they contain only valerian extract and an HPMC capsule shell. With other brands it depends on the capsule shell, because gelatine is of animal origin.

How long can you take valerian?

According to the NCCIH, valerian appears to be safe for most adults in short-term use: 300 to 600 mg a day, for up to 6 weeks. The safety of longer use is unknown.

Sources

1. European Medicines Agency (EMA/HMPC). European Union herbal monograph on Valeriana officinalis L., radix. EMA/HMPC/150848/2015, 2 February 2016. ema.europa.eu (PDF)
2. European Medicines Agency. Valerianae radix, herbal medicinal product (summary). ema.europa.eu
3. Bent S, Padula A, Moore D, Patterson M, Mehling W. Systematic review and meta-analysis of 16 randomised, placebo-controlled studies (1,093 participants) on valerian and sleep. Am J Med. 2006;119(12):1005-1012. doi:10.1016/j.amjmed.2006.02.026. PubMed 17145239
4. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. Meta-analysis of 18 randomised, placebo-controlled studies on valerian for sleep problems. Sleep Med. 2010;11(6):505-511. doi:10.1016/j.sleep.2009.12.009. PubMed 20347389
5. Leach MJ, Page AT. Systematic review and meta-analysis of 14 randomised studies (1,602 participants) on herbal preparations, including valerian, for sleep problems. Sleep Med Rev. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003. PubMed 25644982
6. Shinjyo N, Waddell G, Green J. Systematic review (60 studies) and meta-analysis on valerian root and sleep. J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323. PubMed 33086877
7. Garges HP, Varia I, Doraiswamy PM. Case report (1 person): cardiac complications and delirium possibly associated with stopping valerian root. JAMA. 1998;280(18):1566-1567. doi:10.1001/jama.280.18.1566-a. PubMed 9820254
8. National Center for Complementary and Integrative Health (NCCIH). Valerian, updated May 2025. nccih.nih.gov
9. Compl'Alim (French government), ingredient sheet Valeriana officinalis L.: permitted (root), mandatory warning and requirement for analysis reports on valepotriates, accessed 6 November 2026. compl-alim.beta.gouv.fr
10. European Commission, Novel Food Status Catalogue, searched for Valeriana officinalis: no entry, accessed 6 November 2026. ec.europa.eu
11. GOYU, label, specification and product page of Valerian Extract Capsules 400 mg (composition, directions for use and warnings), accessed 6 November 2026.

Looking to buy valerian? You will find our valerian capsules among the supplements for stress and sleep and in our herbs and superfoods.

This article is for information only and is not medical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. If in doubt, pregnant or taking medication, check with your doctor or pharmacist.