Supplements›Brain, sleep & stress

Valerian: is it safe to take? What to watch for

Valerian is one of the best-known herbs for sleep and anxiety, but it's an ingredient with rare reports of liver injury. If you have high liver enzymes or liver problems, avoid it. When you buy a sleep blend, check the label first to see if it contains valerian.

Who it’s for

People with sleep or anxiety concerns whose liver is healthy (avoid if you have high liver enzymes)

Daily dose

Don't go over the dose on the label

When

Before bed, mainly for short periods

Best form

Often mixed into sleep blends — check the label

Bottom line: avoid it if your liver isn't healthy

Valerian is a sleep herb with a long history of use. But it's often named among herbal supplements with reported cases of liver injury.

  • Liver injury is very rare. The US National Institutes of Health's liver toxicity database classifies it as a "rare possible cause" (Category C).
  • Still, if you have high liver enzymes or liver disease, there's no reason to take the risk.
  • Some experts avoid sleep products containing valerian altogether because of the liver concern.
If you notice worsening fatigue, yellowing of your eyes or skin, or dark urine while taking it, stop right away and get your liver enzymes checked.

How does valerian work?

Valerian works by boosting signals that calm the brain.

  • It acts on the sites where GABA (a brain chemical that quiets overactivity) binds.
  • It helps your body release serotonin (a brain chemical that steadies mood).

That's why it's used as a supportive option for insomnia, anxiety, premenstrual irritability (PMS) and menopause discomfort.

If you take it, do it this way

  1. Make sure your liver is healthy first — check whether your liver enzymes were normal at your last checkup.
  2. Don't go over the label dose.
  3. Stick to short periods — if you plan to take it long term, have your liver enzymes checked at your checkups.
  4. Read the label on sleep blends — products with names like "Sleep" often combine valerian, hops and GABA.
  5. Don't take it with alcohol — it adds to the strain on your liver and can make you much drowsier.
Among sleep herbs, it's one of the most widely used, along with theanine. If you're worried about your liver, start with something like theanine, which has fewer liver concerns.

Medications and conditions to watch

  • Caution Liver disease or high liver enzymes — Rare reports of liver injury — avoid if your liver enzymes are high
  • Check Alcohol — Adds to liver strain and can make you much drowsier

Combinations

Works well with: L-Theanine

Want it in one pill with others? Compare sleep support combos →

Frequently asked questions

Is valerian bad for your liver?

Liver injury is very rare, but it has been reported. If your liver is healthy, you don't need to worry much, but if you have high liver enzymes or liver disease, avoid it.

Does valerian help you sleep?

It acts on GABA and serotonin, which calm the brain, so it's used as a supportive option for sleep and anxiety. It's one of the most widely used sleep herbs, along with theanine.

Should I avoid sleep supplements that contain valerian?

If your liver is healthy, you don't have to avoid them. But if you have high liver enzymes or drink often, choosing a product without valerian gives you more peace of mind.

What symptoms mean I should stop taking valerian?

If you get severe fatigue, yellowing of your eyes or skin, or dark urine, stop right away and get your liver enzymes checked.

Related concerns

Trouble sleepingStress & anxietyLiver health

Last updated 2026-10-12