Can You Take Valerian Root When Pregnant? What the Research and Experts Say

Valerian root has long been used as a herbal remedy for sleep issues, anxiety, and nervous tension. Its calming effects have made it a popular alternative to pharmaceutical sleeping aids. But if you're pregnant, the equation changes. Many supplements that are safe under normal circumstances may pose risks during pregnancy.

So, can you take valerian root when pregnant? Here's what the current science and medical guidance have to say.

What Is Valerian Root?

Valerian (Valeriana officinalis) is a flowering plant native to Europe and parts of Asia. Its root is dried and used in teas, capsules, and tinctures for its sedative-like properties. Valerian root is commonly marketed as a natural sleep aid and is often used to treat:

• Insomnia

• Anxiety

• Restlessness

• Menopausal symptoms

The active compounds in valerian root are believed to interact with gamma-aminobutyric acid (GABA) in the brain, helping to calm the nervous system and promote sleep.

Why Might Pregnant People Consider Valerian Root?

Pregnancy can bring about significant sleep disturbances. Between hormonal shifts, physical discomfort, and increased anxiety, many expectant mothers struggle to get quality rest. Some may look to valerian root as a "natural" way to ease:

• Insomnia

• Anxiety or night-time worrying

• Restless sleep

But natural doesn't always mean safe, particularly during pregnancy.

Is Valerian Root Safe During Pregnancy?

Currently, there is no definitive answer backed by robust clinical trials. Most health authorities, including the NHS and American Pregnancy Association, recommend avoiding valerian root during pregnancy due to insufficient safety data.

NHS Guidance

The NHS does not specifically list valerian root in its pregnancy supplement guidelines. However, it generally cautions against using herbal remedies during pregnancy unless specifically prescribed by a healthcare professional.

"Many herbal remedies haven’t been tested for safety in pregnancy, so it's best to avoid them unless advised by your GP or midwife." — NHS Pregnancy Guide

Expert Opinion from Medical Bodies

The American Pregnancy Association and National Institutes of Health (NIH) both state that while valerian may have some benefits for sleep and anxiety, its safety during pregnancy has not been established.

The NIH's National Center for Complementary and Integrative Health notes that:

"There’s not enough evidence to determine whether valerian is effective for insomnia or anxiety, and there are concerns about its use during pregnancy."

What Do Animal Studies Suggest?

The limited research that does exist offers some important clues—but also raises red flags. A 2012 study published in the Journal of Chinese Integrative Medicine by Mahmoudian et al. explored the effects of valerian consumption on pregnant mice. The results showed a notable drop in zinc levels in the brain tissue of mouse fetuses, even though there were no major changes to brain weight or copper levels. This suggests that valerian may affect key nutrients involved in fetal brain development.

In another animal-based study from 2021, researchers Carvalho et al. investigated valerian’s impact during the postpartum period in rats. Published in the Brazilian Journal of Medical and Biological Research, the study found that valerian altered the composition of breast milk and impaired long-term memory in female offspring. This points to potential neurodevelopmental risks, even if the supplement is introduced after birth (Carvalho et al., 2021).

Another layer of complexity was introduced in a 2023 study led by Winterfeld et al., published in Frontiers in Pharmacology. This research assessed whether valerenic acid—one of valerian's primary active ingredients—crosses the placenta. The results suggested that although transplacental passage of valerenic acid was limited, early pregnancy exposure could still present risks, especially given the uncertainty around fetal sensitivity to sedative compounds.

A broader review by Dante and Facchinetti in Phytotherapy Research (2011) summarised the state of herbal therapies during pregnancy. They warned that while some herbs are relatively low-risk, others—including valerian—lack sufficient evidence to be confidently labelled as safe. Their recommendation: err on the side of caution.

Why Is There So Little Human Research?

Ethical concerns generally prevent the inclusion of pregnant people in clinical trials for new drugs or supplements, especially if safety is uncertain. As a result, most information about the effects of valerian root during pregnancy comes from:

• Retrospective surveys

• Case reports

• Anecdotal evidence

These types of data are less reliable and cannot confirm safety or risk with high confidence.

Potential Risks of Taking Valerian Root During Pregnancy

Even if the safety of valerian root were to be established, there are still general concerns about its use:

• Sedation: Valerian root can cause drowsiness and interfere with alertness, which might pose risks during daytime activities or labour.

• Interaction with medications: Valerian can interact with sedatives, antidepressants, and antihistamines, among others.

• Withdrawal symptoms: Prolonged use may result in dependence, and suddenly stopping could cause withdrawal-like symptoms.

• Contamination: Herbal supplements are not as tightly regulated as prescription drugs in the UK, meaning some products may contain contaminants or inaccurate dosages.

Are There Any Circumstances Where It Might Be Safe?

Some midwives or naturopathic doctors may cautiously suggest valerian in very low doses later in pregnancy to help with insomnia or anxiety. However, this is rare and usually only after other options have failed. It should always be supervised by a medical professional familiar with both the patient's history and current pregnancy status.

Safer Alternatives to Valerian Root During Pregnancy

There are other approaches for managing insomnia or anxiety during pregnancy that carry fewer risks:

Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is a proven, non-drug treatment for insomnia that has shown great efficacy in pregnant populations.

Herbal Teas Considered Safer

While all herbal remedies should be discussed with a midwife or doctor, some teas are generally considered safer:

• Chamomile (in moderation): Known for its calming properties, though high doses may not be recommended.

• Lemon balm: Mildly sedative and generally considered safe in small quantities.

• Ginger: Commonly used for nausea and generally considered safe in pregnancy.

Lifestyle Adjustments

• Keeping a consistent sleep schedule

• Using white noise or calming music

• Practising prenatal yoga or meditation

• Avoiding caffeine after 2 pm

Vitamins and Supplements

• Magnesium: Often recommended for sleep and muscle relaxation

• Vitamin B6: Sometimes used to combat pregnancy-related nausea and mood instability

• See our guide on vitamins for sleep for more information

Can Valerian Root Be Used While Breastfeeding?

Just as in pregnancy, there is limited research on the use of valerian during breastfeeding. Some sources advise caution, as sedative compounds could pass through breast milk. According to LactMed, there are reports of drowsiness in infants whose mothers used valerian.

What Do Midwives and Herbalists Say?

Opinions vary. Some herbalists may view valerian as a low-risk option in specific scenarios, particularly in the later trimesters. However, many NHS-affiliated midwives will generally advise against its use due to the lack of regulated studies.

If herbal remedies are being considered during pregnancy, a registered medical herbalist (such as those accredited by the National Institute of Medical Herbalists UK) should always be consulted.

Final Verdict: Can You Take Valerian Root When Pregnant?

The consensus is clear: Valerian root is not recommended during pregnancy unless advised by a qualified medical professional. The lack of reliable human studies and the possibility of adverse effects mean that safer alternatives should be considered first.

Natural does not mean harmless, especially during pregnancy. While valerian root may offer calming benefits, these do not outweigh the unknowns for expectant mothers.