Valerian Root During Pregnancy: Sleep, Pain Relief, Labor, and What the Research Says
Pregnancy has a way of making you reconsider things you might never have questioned before.
A cup of herbal tea. A supplement for sleep. Something natural for anxiety. An herbal remedy for an aching body.
Valerian root is one of those herbs.
It's most commonly associated with sleep and relaxation, but valerian also has a long history of traditional use for other complaints, including headaches and stomach cramps. You may even encounter recommendations for valerian as a natural way to relax or cope with discomfort during pregnancy or labor.
But is valerian root actually safe during pregnancy? And does the research support using it for sleep or pain?
The answer requires a little nuance.
Valerian has a long history of traditional use, but modern research hasn't established its effectiveness for many of the conditions it's marketed for. More importantly, we still have very little information about its safety during pregnancy.
Here's what expecting families should know.
What Is Valerian Root?
Valerian, or Valeriana officinalis, is a plant native to Europe and Asia that also grows in North America.
The roots and underground stems are the parts generally used medicinally.
Historically, valerian has been used for conditions including insomnia, migraine, fatigue, and stomach cramps. Today, you'll most often see it marketed for sleep, stress, anxiety, and relaxation.
You may find valerian in:
Capsules
Tablets
Herbal teas
Tinctures
Liquid extracts
Combination sleep supplements
That last point matters.
When someone says, "I took valerian," that could mean a relatively dilute herbal tea or a concentrated extract—and those aren't necessarily equivalent exposures.
Why Is Valerian Root Used for Sleep?
Valerian is probably best known as an herbal sleep remedy.
Researchers have proposed several possible mechanisms for its sedating effects, including interactions involving GABA, an inhibitory neurotransmitter involved in calming nervous-system activity. However, scientists still don't fully agree on exactly how valerian works.
And despite valerian's popularity, the research isn't especially convincing.
Clinical trials investigating valerian for sleep have produced inconsistent results, and NCCIH states that its value for insomnia has not been demonstrated.
So even before we get to pregnancy, there's an important point:
Popular doesn't necessarily mean proven.
Is Valerian Root Safe During Pregnancy?
This is the biggest question—and unfortunately, we don't have a definitive answer.
According to the National Center for Complementary and Integrative Health, little is known about whether valerian is safe during pregnancy or breastfeeding. The NIH Office of Dietary Supplements similarly advises pregnant or nursing women not to take valerian without medical advice because potential risks to the fetus or infant haven't been adequately evaluated.
That doesn't mean researchers have established that valerian causes pregnancy complications.
It means we don't have adequate evidence to confidently establish its safety.
Those are very different statements.
When pregnancy research is limited, caution is appropriate—especially when you're considering a concentrated supplement for a symptom that may have better-studied alternatives.
What If I've Already Taken Valerian Root?
First, don't assume that taking valerian automatically means you've harmed your baby.
The problem with valerian during pregnancy is primarily the lack of adequate safety information, rather than evidence establishing that an occasional exposure causes a particular pregnancy complication.
Instead, tell your healthcare provider:
Which product you used
How much you took
How often you took it
How long you've been using it
Why you were taking it
What other medications or supplements you're using
Bringing the actual bottle—or a photograph of the ingredient and Supplement Facts panels—can be particularly helpful.
Can Valerian Root Be Used for Pain Relief?
This is where traditional herbal use and modern clinical evidence need to be separated.
Valerian has historically been used for conditions that involve pain or discomfort, including migraine and stomach cramps.
That history may be one reason you occasionally see valerian described as an herbal option for discomfort, tension, or cramping.
However, there isn't enough evidence to conclude that valerian is an effective pain treatment. NCCIH specifically notes that the evidence isn't sufficient to draw conclusions about valerian for a range of conditions beyond sleep, including menstrual cramps and other uses.
And pregnancy creates an additional problem:
Even if an herb eventually proves helpful for certain types of pain in nonpregnant adults, that doesn't automatically establish that it is safe or effective for pregnancy-related pain.
What This Means for You
If you're considering valerian because you're experiencing:
Back pain
Pelvic discomfort
Headaches
Muscle tension
Cramping
General pregnancy discomfort
talk with your healthcare provider about the cause of the pain first.
Pain is a symptom—not a diagnosis.
A treatment that's reasonable for ordinary muscle tension may be completely inappropriate for pain caused by another pregnancy condition.
What About Valerian Root for Pain During Labor?
You may also encounter valerian in conversations about natural labor pain relief.
The idea isn't difficult to understand.
Labor discomfort can feel more intense when the body is tense. Fear, stress, exhaustion, and difficulty relaxing may also affect how a laboring woman experiences contractions.
Because valerian is traditionally associated with sedation and relaxation, some people have suggested that it could help a laboring woman relax and therefore cope with discomfort.
But this is where we need to be especially careful.
There isn't strong clinical evidence establishing valerian root as an effective method of labor analgesia.
And labor introduces additional safety considerations because medications used during birth may include sedatives, opioids, anesthesia, and other drugs that affect the central nervous system.
A review of herbal medicine use around labor analgesia emphasized that herbal remedies are often inadequately studied during pregnancy and that clinicians should know about herbal products being used when planning obstetric anesthesia and pain management.
So I would not treat valerian as an evidence-based substitute for established labor comfort measures or medical pain-relief options.
Valerian Root and Sedating Medications
This is particularly important if you're considering valerian close to labor.
Valerian may have sedating effects.
The NIH Office of Dietary Supplements notes the theoretical possibility of additive sedation when valerian is combined with other substances that depress the central nervous system. Examples include certain benzodiazepines, barbiturates, morphine, and propofol.
That's significant during birth because some medications used for pain management, procedures, or anesthesia can also affect the central nervous system.
This doesn't mean a particular interaction will definitely occur.
It means your birth team should know what you're taking.
Tell your obstetrician or midwife about herbal supplements before labor—not after medications have already been administered.
Tea vs. Capsules vs. Tinctures
Another reason conversations about herbal remedies can become confusing is that "valerian root" isn't one standardized product.
Valerian Tea
Dried valerian root can be prepared as tea.
The amount of active compounds you receive may vary based on the product, preparation, amount used, and brewing method.
Capsules and Tablets
These may contain dried valerian or more concentrated extracts.
Tinctures and Liquid Extracts
Liquid products may contain concentrated extracts, and formulations differ between manufacturers.
Combination Sleep Products
This deserves special attention.
Valerian is frequently included in products containing several herbs or supplements.
So even if you're researching valerian, you need to look at everything else in the product.
Herbal supplements are regulated differently from medications, and products sold commercially may differ from the preparations studied in research. Many supplements also haven't been adequately tested in pregnant women.
Possible Side Effects of Valerian Root
Even outside pregnancy, valerian can cause side effects.
Reported effects include:
Headache
Stomach upset
Mental dullness
Excitability or uneasiness
Vivid dreams
NCCIH also notes that people who have used valerian chronically may experience withdrawal symptoms if they stop abruptly, and rare cases of liver injury have been reported, most often when valerian was taken with other herbal products.
Again, "herbal" doesn't mean pharmacologically inactive.
If a substance can create a desired effect in your body, it may also create unwanted effects.
If You're Considering Valerian for Sleep, Ask Why You're Awake
Before adding another supplement, consider what's actually interfering with your sleep.
Pregnancy can affect sleep through:
Heartburn
Frequent urination
Restless legs
Back or pelvic discomfort
Difficulty finding a comfortable position
Anxiety or racing thoughts
Baby's movements
Changes in your sleep schedule
If heartburn is waking you every night, a sedating herb doesn't address the heartburn.
If restless legs are keeping you awake, that's worth discussing specifically with your healthcare provider.
And if anxiety is interfering with your ability to sleep, there may be other strategies that address the anxiety more directly.
Valerian isn't necessarily answering the most important question:
Why aren't you sleeping?
Better-Supported Ways to Cope With Labor
If your interest in valerian is specifically about preparing for labor pain, consider building a larger comfort toolbox rather than relying on a single herb.
Depending on your preferences and birth setting, your options may include:
Position changes and movement
Massage and counterpressure
Warm water or hydrotherapy
Breathing and relaxation techniques
Continuous labor support
Heat or cold
Birth balls and positioning tools
Nitrous oxide where available
IV pain medication
Epidural analgesia
You don't have to choose between a completely "natural" birth and using every intervention available.
You can learn your options ahead of time and decide what feels appropriate as labor unfolds.
Questions to Ask Your Provider
If you're considering valerian root during pregnancy or labor, bring these questions to your next appointment:
Is valerian root appropriate during my pregnancy?
Are there pregnancy-specific reasons you recommend avoiding it?
Could valerian interact with medications or supplements I'm already taking?
Is there a better-studied option for the symptom I'm trying to treat?
If I'm considering valerian for pain, what could be causing my pain?
Should I stop herbal supplements before labor?
Could valerian interact with pain medications or anesthesia?
What non-medication comfort measures do you recommend during labor?
What medical pain-relief options will be available at my birth location?
The Bottom Line
Valerian root has been used medicinally for centuries and is now most commonly promoted for sleep and relaxation. It also has a history of traditional use for complaints such as migraine and stomach cramps.
But traditional use isn't the same as clinical proof.
Research into valerian for insomnia has produced inconsistent results, and evidence supporting it for other conditions is limited. Most importantly for expecting families, we don't have adequate evidence establishing the safety of valerian during pregnancy.
We also don't have strong evidence establishing valerian as an effective pain-relief method during pregnancy or labor.
So if you're considering valerian, don't make the decision simply because it's "natural."
Ask a better question:
What am I trying to treat, what does the evidence actually show, and what are my safest options during this pregnancy?
That's a conversation worth having with your healthcare provider.
A Note From Intercessory Birth
Pregnancy comes with an overwhelming amount of advice—especially when it comes to herbs, supplements, and natural approaches to birth.
My goal at Intercessory Birth isn't to make those decisions for you.
As a birth doula and childbirth educator, I want to help you understand your options, ask informed questions, and walk into conversations with your healthcare team feeling prepared.
You don't need fear-based information.
You need good information—and the confidence to use it.
Rebecca Gedeon
Birth Doula & Childbirth Educator
Intercessory Birth
intercessorybirth.com
Sources
National Center for Complementary and Integrative Health (NCCIH). Valerian: Usefulness and Safety. Updated May 2025.
Covers valerian's historical and modern uses, evidence for sleep and other conditions, adverse effects, interactions, and limited pregnancy-safety information.
National Institutes of Health, Office of Dietary Supplements. Valerian: Fact Sheet for Health Professionals.
Discusses valerian preparations, evidence regarding insomnia, pregnancy precautions, and potential interactions with sedative medications and supplements.
National Center for Complementary and Integrative Health. Sleep Disorders and Complementary Health Approaches: Usefulness and Safety.
Summarizes the inconsistent evidence regarding valerian for insomnia and considerations surrounding dietary supplements.
Kuczkowski, K. M. Labor Analgesia for the Parturient With Herbal Medicines Use: What Does an Obstetrician Need to Know? Archives of Gynecology and Obstetrics, 2006.
Reviews considerations surrounding herbal medicine use and obstetric analgesia/anesthesia.
National Center for Complementary and Integrative Health. Using Dietary Supplements Wisely.
Provides guidance regarding supplement quality, interactions, pregnancy considerations, and differences between dietary supplements and medications.
Medical Disclaimer
This article is intended for educational purposes only and should not be considered medical advice. It is not a substitute for individualized care from your obstetrician, midwife, family physician, or another qualified healthcare professional. Always consult your healthcare provider before starting, stopping, or changing an herbal product, supplement, medication, or treatment during pregnancy or labor.
