What valerian is
Valerian is a perennial plant, and the supplement is made from its dried root, which has a strong, earthy smell. The root has a long history in herbal use across Europe. On the label the part of the plant matters: both products here use the root, not the leaf or flower, and state the amount in milligrams of dried root powder.
What the EU allows us to say
No health claim for valerian, chamomile or hops has been authorised in the EU, so we do not link them to sleep, calm or relaxation. Claims for plant ingredients submitted under Regulation (EC) No 1924/2006 remain unauthorised, and the EU Register of nutrition and health claims shows no approved wording for them. The only substance with an authorised claim about falling asleep is melatonin, and only at a precise dose. It is covered on our melatonin page and in the sleep supplements overview.
Valerian products in this category
| Product | Form | Herbs per portion | Label dose | Capsules per pack |
|---|---|---|---|---|
| Swanson Valerian Root, 475 mg | capsule | 475 mg valerian root per capsule | up to 2 capsules (950 mg) | 100 |
| Swanson Valerian, Chamomile and Hops | capsule | 250 mg valerian root, 250 mg chamomile flower, 250 mg hops cones | 1 capsule | 60 |
Single herb or blend
The first product contains only valerian root and allows you to adjust between one and two capsules within the label limit. The second adds chamomile and hops in equal amounts, so a single capsule holds 750 mg of herbs in total but only 250 mg of valerian. Compare the milligrams of valerian rather than the milligrams of the whole capsule, and compare the price per day, since the packs hold different numbers of capsules and the doses differ.
Warnings on the labels
Both labels advise against use in pregnancy and breastfeeding. Both ask you to talk to a doctor first if you take sedative or sleeping medicines, and the blend adds that it may cause drowsiness and should not be used when driving or operating machinery. Valerian can make you drowsy, so do not combine it with alcohol. Keep the pack away from young children. If you have trouble falling asleep for several weeks, a supplement is not a substitute for a doctor's advice.
Other nutrients for the evening
Magnesium, vitamin B6 and niacin have authorised claims about tiredness, the nervous system and psychological function. None of them has a claim about sleep itself. Magnesium is gathered on the magnesium page.
Frequently asked questions
Does valerian have an authorised health claim?
No. The EU has not authorised a claim for valerian, so no valerian product may promise anything about sleep or relaxation.
How much valerian should I choose?
The EU sets no recommended amount for valerian. Use the label dose: up to 2 capsules of 475 mg for the single herb, or 1 capsule of the blend.
Can I take valerian and melatonin together?
Both can cause drowsiness. Check both labels, avoid driving afterwards and ask a doctor or pharmacist if you take other medicines.
Is valerian suitable for children?
The labels do not recommend it for pregnant or breastfeeding women, and we do not offer a valerian product for children.
Does valerian taste or smell strong?
The raw root has a distinct earthy smell, and capsules keep it out of the taste but the smell can remain in the pack.
Sources
- Regulation (EU) No 432/2012 (authorised health claims)
- EU Register of nutrition and health claims
- NCCIH: Valerian
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-10-20