Valerian Tea Side Effects: Who Should Avoid It and Why

Valerian tea smells like old socks. That is the easy part.

The harder part is knowing whether it is right for you. Maybe you tried a cup last night and woke up groggy. Maybe you take something for anxiety and are not sure the two mix. Or you are pregnant and every label says "ask your doctor" without saying why. We sell valerian tea, and we think you deserve a straight answer about the downsides, not just the sleep promises.

What valerian is

Valerian (Valeriana officinalis) is a flowering plant whose root has been used as a sleep aid since ancient Greece. The Andes also have their own native valerian species, and in Lima's herb markets, dried valeriana sits next to toronjil and hierba luisa as a bedtime tea. Peruvian families often brew it after a stressful day or blend it with lemon balm to soften the smell.

Research on sleep is mixed. Some trials found people fell asleep a bit faster after two to four weeks of nightly use. Others found no real difference. The National Center for Complementary and Integrative Health (NCCIH) calls it probably safe for most adults for short-term use of four to six weeks.

Common side effects

Most side effects are mild. The ones people report most often:

• Morning grogginess, especially with strong tea or several cups
• Headache
• Upset stomach
• Vivid or strange dreams
• Feeling restless or keyed up instead of calm (a small number of people react this way)

If you feel foggy the next morning, try a weaker cup, a shorter steep, or drink it an hour earlier.

Who should avoid valerian tea

Pregnant or breastfeeding women

There is not enough research to show it is safe during pregnancy or nursing. Most health sources, including the MSD Manual, say to avoid it. We agree.

Young children

Valerian has not been properly tested in kids under 3. For older children, ask a pediatrician first.

People with liver disease

There are rare case reports of liver problems in people taking valerian, often in multi-herb products, so a direct link is unclear. Still, if your liver is already under strain, skip it.

Anyone who needs to drive or stay alert

Do not drink valerian before driving or using tools. It can dull your reaction time even if you do not feel sleepy.

People heading into surgery

Valerian may add to the effect of anesthesia. Stop at least two weeks before a planned procedure, and tell your surgical team you were taking it.

Drug and drink interactions

This is the section most people skip. Please read it.

• Alcohol. Both slow you down. Together, the effect can stack.
• Sleep medicines such as zolpidem, and benzodiazepines such as alprazolam or lorazepam. Combining them with valerian can cause too much drowsiness.
• Other sedating herbs like kava, passionflower, or high doses of melatonin. Pick one, not a stack.
• Some antihistamines and pain medicines that cause drowsiness.
• Drugs processed by the liver. Valerian may affect how the liver breaks down some medicines. A pharmacist can check your list in a few minutes.

Can you drink it every night?

Short term, most adults do fine. The research mostly covers four to eight weeks. A few people who took large amounts for a long time reported feeling anxious or sleeping badly after stopping suddenly. If you have used it nightly for months, taper down over a week or two instead of quitting cold.

A simple habit that works: use it for a few weeks, take a break, and see how you sleep without it.

How to lower your risk

• Start with one weak cup, steeped 5 minutes, about an hour before bed.
• Do not drink it with wine or a nightcap.
• Skip it on nights before an early drive.
• Keep a short sleep note for two weeks. If nothing changes, it may not be your herb.

For steeping times and cup-by-cup amounts, see our guide on how to brew valerian root tea and how much to take.

Frequently asked questions

Is valerian tea safe to drink every night?

For most healthy adults, a few weeks of nightly use appears safe. Longer use has not been studied well, so taking breaks is a sensible habit.

Can valerian tea make anxiety worse?

For a small number of people, yes. They feel restless or jittery instead of calm. If that happens to you, stop.

Does valerian tea show up on a drug test?

Valerian is not a controlled substance, and standard drug panels do not test for it.

Can I drink valerian tea while pregnant?

No. There is not enough safety data. Toronjil and other gentle teas are also worth clearing with your doctor during pregnancy.

The bottom line

For a healthy adult who is not pregnant, not drinking alcohol that night, and not on sedating medicine, valerian tea is a mild, old-fashioned sleep habit with a small list of side effects. For everyone else, a two-minute talk with a pharmacist is the right first step. You can browse other calming teas in our sleep and mood support collection.

These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for education and does not replace advice from a qualified health professional.