Is Valerian Root Safe During Pregnancy? What Every Expectant Mom Should Know.
When you're pregnant, sleep can become elusive. Between hormonal changes, frequent trips to the bathroom, anxiety about your growing baby, and the physical discomforts of pregnancy, it's no surprise many moms begin searching for natural sleep remedies.
One herb that often comes up is valerian root.
It's marketed as a natural sleep aid and stress reliever, but does "natural" automatically mean it's safe during pregnancy?
The short answer is no—not necessarily.
What Is Valerian Root?
Valerian root (Valeriana officinalis) is an herbal supplement that has been used for centuries to promote relaxation and improve sleep. Today, you'll find it in capsules, tinctures, teas, and many over-the-counter sleep blends.
Some people report that valerian helps them:
Fall asleep faster
Reduce anxiety
Feel more relaxed
Improve sleep quality
However, while valerian has become popular among the general population, pregnancy is a completely different situation.
Is Valerian Root Safe During Pregnancy?
At this time, there is not enough scientific evidence to say that valerian root is safe during pregnancy.
The National Center for Complementary and Integrative Health (NCCIH) states that little is known about the safety of valerian during pregnancy or while breastfeeding. Because high-quality human studies are lacking, healthcare professionals generally recommend avoiding it unless specifically advised by your prenatal care provider.
In other words:
We don't know that it's harmful—but we also don't know that it's safe.
When it comes to pregnancy, that uncertainty is enough for most obstetric providers to recommend choosing alternatives with a better-established safety profile.
Why Isn't There Better Research?
Many moms wonder why there isn't a clear answer.
The reason is simple: research involving pregnant women is ethically limited.
Because it would be unethical to intentionally expose pregnant women and developing babies to substances with unknown risks, researchers rely largely on:
Animal studies
Observational data
Pregnancy registries
Case reports
Unfortunately, that means many herbal supplements—including valerian root—simply haven't been studied well enough to confidently recommend them during pregnancy.
"But It's Natural..."
This is one of the biggest misconceptions surrounding herbal supplements.
Natural does not automatically mean safe.
Many herbs contain biologically active compounds that affect:
Brain chemistry
Hormones
Blood pressure
Blood clotting
Uterine activity
Liver metabolism
Unlike prescription medications, dietary supplements are not approved by the FDA before being sold, and the amount of active ingredient can vary significantly from one manufacturer to another.
What If I Already Took Valerian Root?
Take a deep breath.
If you accidentally drank a tea containing valerian or took a single dose before realizing you were pregnant, don't panic.
An occasional exposure is unlikely to mean that something is wrong, but it's still important to:
Stop taking it until you've spoken with your provider.
Tell your OB, midwife, or healthcare professional what you took and approximately how much.
Continue taking your prenatal vitamins and attending routine prenatal visits.
Most providers will simply document the exposure and continue routine prenatal care unless there are other concerns.
Better Ways to Improve Sleep During Pregnancy
Sleep problems are incredibly common during pregnancy, but there are several approaches with more established safety.
Consider trying:
Keeping a consistent bedtime
Using extra pillows for support
Sleeping on your left side after the first trimester when comfortable
Limiting caffeine later in the day
Reducing screen time before bed
Gentle prenatal stretchin
Relaxation breathing
Talking with your provider if insomnia becomes severe
Sometimes poor sleep is actually caused by conditions like restless legs syndrome, reflux, anemia, anxiety, or sleep apnea—all of which deserve medical evaluation.
When Should You Call Your Provider?
If you're struggling with:
Severe insomnia
Anxiety that's interfering with daily life
Depression
Panic attacks
Persistent exhaustion
don't feel like you have to "just tough it out."
Pregnancy is challenging enough without running on empty. Your healthcare provider can help determine whether lifestyle changes, counseling, or pregnancy-compatible treatments are appropriate for your situation.
The Bottom Line
Valerian root may be marketed as a natural sleep aid, but natural does not always equal safe during pregnancy.
Because researchers don't yet have enough evidence to confirm its safety for developing babies, most experts recommend avoiding valerian root while pregnant unless your healthcare provider specifically recommends it.
If you're looking for help sleeping during pregnancy, talk with your obstetric provider or midwife. There are safer, evidence-based options available, and you don't have to navigate sleepless nights alone.
References
National Center for Complementary and Integrative Health. Valerian: Usefulness and Safety.
National Institutes of Health Office of Dietary Supplements. Valerian – Health Professional Fact Sheet.
National Institutes of Health Office of Dietary Supplements. Dietary Supplements and Pregnancy – Health Professional Fact Sheet.
National Center for Complementary and Integrative Health. Women's Health and Complementary Approaches.
