Valerian tea has long been used for its health benefits and alternative medicinal applications. It is a popular remedy amongst those seeking natural remedies for various ailments, including insomnia or sleeping difficulties, menstrual cramps, and anxiety relief.

This ancient herbal infusion contains beneficial active components and a unique bouquet of subtle flavors enticing the discerning palate.

If you’re looking to explore the potentials of Valerian tea and what it can do for your wellness routine – whether as an occasional brew or regular indulgence – this article is here to provide valuable insights. Now, let’s begin.

What is Valerian Tea Good For?

Valerian tea has long been used in traditional medicine. It is a herbal remedy brewed from the valerian root (Valeriana officinalis), with a distinctively strong flavor, which can be off-putting for some people. The plant’s roots and underground stems are used to create valerian tea.

This plant is known as “nature’s Valium,” It has been used to treat stress, insomnia, nervousness, and irritability. It has been used for centuries as a natural remedy for calming nerves and relaxing the body. [1]

Valerian Tea Benefits

Here are some of the health benefits valerian tea may provide:

1. Valerian Tea for Anxiety and Stress

Valerian tea can help reduce anxiety and stop stress from taking over. It works by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which helps to relax the central nervous system.

There’s some evidence that valerian root may help calm the nerves that come with being put in a stressful environment. Taking 530 milligrams of valerian root one hour before sleep for a month helped lower anxiety symptoms compared to taking a placebo. Apart from that, it helped improve sleep quality and depression. [2]

These results are encouraging, but human research on the impact of valerian supplements on anxiety, stress, and mental health issues is still in its infancy. This highlights the need for more study.

2. Valerian Tea for Improved Sleep Quality

Recent studies have shown valerian root supplements may positively affect sleep duration, quality, and quantity. It could be a risk-free and highly efficient therapy for improving sleep and warding against sleep disorders. [1]

Research found that 30% of women in the valerian group observed sleep improvements after taking 530 mg of valerian extract twice a day for four weeks. [3]

There has to be more research done before any conclusions can be drawn. However, valerian tea may be helpful for certain individuals in enhancing various elements of sleep.

3. Valerian Tea for Premenstrual Syndrome

Premenstrual syndrome is a condition that affects many women. Herbal remedies, including valerian root, are sometimes advised as a treatment for premenstrual conditions. Premenstrual syndrome (PMS) and painful menstruation may cause a variety of emotional, physical, and behavioral symptoms in women. [4]

Valerian root extract has been shown to alleviate some of these issues, including extreme exhaustion, trouble concentrating, confusion, and so on.

4. Valerian Tea for Restless Legs Syndrome

A disorder known as restless legs syndrome (RLS) is characterized by an irresistible need to move the legs, often in response to an unpleasant feeling in the legs. It most often occurs when you are seated or lying down in the evening or at night. Getting up and moving about helps to alleviate the pain for a short while.

Because valerian tea calms the nervous system, it prevents muscle tremors and spasms. It also has the added benefit of making you sleep deeper, so any RLS symptoms you may have won’t keep you up for long.

Treatment with valerian at 800 mg daily for eight weeks has been shown to alleviate RLS symptoms and reduce daytime drowsiness. Therefore, valerian may be a viable option for treating RLS symptoms, with the potential for beneficial health effects and an enhanced quality of life. [5]

5. Valerian Tea for Alleviating Indigestion

In addition to relieving intestinal spasms, the anti-inflammatory properties of valerian root tea may help improve muscular performance. This will lead to regular bowel motions and less pain. [6]

How to Prepare Valerian Tea

Valerian tea is made from valerian root and can be easily prepared at home. Here are the steps to make valerian tea:

  1. Fill a teacup with hot water and add a valerian tea bag or one spoonful of loose tea leaves in a tea infuser. Alternatively, you may use loose tea leaves and set them in a cup.
  2. To gently lower the temperature, bring water to a boil and let it rest for a minute.
  3. Put the tea bag or infuser in the cup and fill the cup with eight ounces of hot water. Steep for as long as you want. Some tea users choose a less powerful brew, so they only need to soak their leaves for two minutes. If you want a stronger cup of tea with more potent benefits, try steeping it for three to five minutes.
  4. Before sipping, remove the tea bag or infuser or filter the leaves from the water.

It is important to note that valerian tea has an intense flavor, so you may want to sweeten it with honey or add other herbs and spices to mask the taste.

Valerian Tea Side Effects

Because of its sedative effects, it should not be used with alcohol or drugs to induce sleep or reduce muscular tension. Study participants using valerian for sleep and related issues did not report any major side effects, confirming the supplement’s safety. [1]

However, valerian may create negative reactions in certain individuals, such as headaches, stomachaches, mental clouding, anxiety, heart palpitations, and sleeplessness. While valerian may help you go to sleep, it may leave you feeling tired the following day.

Drinking valerian tea or taking valerian supplements is not recommended if you are currently using a drug to treat anxiety, sleeplessness, seizures, or any other mental disease.

In certain cases, valerian may boost the effectiveness of other sleep aids. As a result, it heightens the sedative effects of other depressants, including alcohol, benzodiazepines, and opioids.

It’s best to get your doctor’s approval before starting a regimen of herbal supplements. They can tell you whether valerian is a good option for your condition.

Is Valerian Tea Safe During Pregnancy?

Valerian should not be used during pregnancy or breastfeeding women as it may pass through the mother’s milk.

It should not be given to children or teenagers except under a doctor’s advice.

Bottom Line: Is Valerian Tea Good? Health Benefits and Uses

Valerian tea is a natural remedy for common ailments. From insomnia and anxiety to digestive issues and skin care, Valerian tea has been a popular remedy for centuries and is known for its medicinal properties.

Giving it to young children, pregnant women, and those taking medications that may cause unwanted drug interactions is not recommended. So consult your doctor before consuming this herbal product.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  • Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323. PMID: 33086877; PMCID: PMC7585905.
  • Tammadon MR, Nobahar M, Hydarinia-Naieni Z, Ebrahimian A, Ghorbani R, Vafaei AA. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial. Oman Med J. 2021 Mar 31;36(2):e255. doi: 10.5001/omj.2021.56. PMID: 33936782; PMCID: PMC8077445.
  • Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause. 2011 Sep;18(9):951-5. doi: 10.1097/gme.0b013e31820e9acf. PMID: 21775910.
  • Behboodi Moghadam Z, Rezaei E, Shirood Gholami R, Kheirkhah M, Haghani H. The effect of Valerian root extract on the severity of pre menstrual syndrome symptoms. J Tradit Complement Med. 2016 Jan 19;6(3):309-15. doi: 10.1016/j.jtcme.2015.09.001. PMID: 27419099; PMCID: PMC4936757.
  • Cuellar NG, Ratcliffe SJ. Does valerian improve sleepiness and symptom severity in people with restless legs syndrome? Altern Ther Health Med. 2009 Mar-Apr;15(2):22-8. PMID: 19284179.
  • (2008). Evaluation of Integrative Medicine Supplements for Mitigation of Chronic Insomnia and Constipation in an Inpatient Eating Disorders Setting. EXPLORE, 4(5), 315-320.


  • Shaira Urbano, Licensed Pharmacist

    Shaira is a licensed pharmacist (Bachelor of Pharmacy) and an experienced content writer. She enjoys inspiring and informing her readers through research-backed, comprehensive health content. Shaira draws from her personal experience working with real-life patients in a hospital setting and is currently pursuing her passion in writing.


Shaira is a licensed pharmacist (Bachelor of Pharmacy) and an experienced content writer. She enjoys inspiring and informing her readers through research-backed, comprehensive health content. Shaira draws from her personal experience working with real-life patients in a hospital setting and is currently pursuing her passion in writing.