Does valerian root help with perimenopause symptoms?

Valerian root (Valeriana officinalis) is one of the most commonly used herbal supplements for sleep and anxiety, and these are two of the most prevalent concerns during perimenopause. Understanding what valerian does mechanically, where the evidence is strongest, and where its limitations lie helps set realistic expectations.

The active compounds in valerian include valerenic acid, isovaleric acid, and various iridoids. The primary mechanism of valerenic acid is inhibition of GABA transaminase, the enzyme that breaks down gamma-aminobutyric acid (GABA) in the brain. GABA is the main inhibitory neurotransmitter, responsible for calming neural activity and promoting relaxation. By slowing GABA breakdown, valerenic acid increases GABA availability, producing effects similar in mechanism to benzodiazepines, though considerably weaker. This makes valerian potentially useful for anxiety and sleep onset without the risks of dependency associated with pharmaceutical sedatives.

For sleep, the most relevant summary evidence comes from a 2006 meta-analysis by Bent and colleagues, which reviewed multiple randomized trials of valerian for sleep quality. The meta-analysis found small but positive effects on subjective sleep quality, with valerian appearing more helpful for sleep onset than for maintaining sleep through the night. The studies were generally of modest quality and short duration, but the overall signal supported a real though moderate benefit.

For anxiety, research by Andreatini and colleagues in 2002 examined valerian extract and found anxiolytic (anxiety-reducing) effects, again linked to the GABAergic mechanism. During perimenopause, anxiety can be both a primary symptom driven by hormonal changes and a secondary consequence of poor sleep, and valerian's calming properties may help address both contributors.

Valerian is less studied for other perimenopausal symptoms such as hot flashes, joint pain, or cognitive function. Some women report that better sleep and reduced anxiety indirectly improve these other symptoms, which is plausible given how central sleep is to overall wellbeing and symptom burden.

Studies have used valerian in doses ranging from 300 to 600 mg. Talk to your healthcare provider about what dose is appropriate for your situation.

Safety considerations are important. Valerian causes drowsiness, which is part of its mechanism of action, and should not be taken before driving or operating machinery. It can cause vivid dreams, headache, or mild gastrointestinal upset in some people. A critical interaction: valerian potentiates the effects of CNS depressants, including alcohol, benzodiazepines, sleep medications, and sedating antihistamines. Combining valerian with these substances can produce additive sedation that may be dangerous. Discuss valerian with your provider if you take any sedating medications.

Tracking your sleep quality and anxiety levels with PeriPlan gives you a structured way to evaluate whether valerian is helping. Log how long it takes you to fall asleep, how often you wake, and your overall sleep satisfaction. Give any supplement 4 to 6 weeks of consistent use before drawing conclusions.

For broader sleep improvement, valerian works best alongside good sleep hygiene practices, including consistent sleep and wake times, a dark and cool sleep environment, limiting screens before bed, and addressing night sweats if present. Cognitive behavioral therapy for insomnia (CBT-I) also has strong evidence and pairs well with any supplement strategy.

When to see a doctor: If insomnia is persistent, severely affecting daytime function, or accompanied by loud snoring, gasping, or pauses in breathing, see your healthcare provider. Sleep apnea increases in prevalence around menopause and can masquerade as insomnia. If anxiety is frequent, severe, or interfering with daily life, effective treatments beyond supplements are available and deserve evaluation. Do not discontinue prescription sleep or anxiety medications in favor of valerian without medical guidance.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.