Valerian: Best Avoided During Pregnancy

Pregnant or breastfeeding, struggling to fall asleep, and thinking valerian sounds like a “gentle” fix? Completely understandable – but before you reach for the bottle, you deserve the honest answer: we advise against taking valerian during pregnancy and while breastfeeding, for one clear and easy-to-follow reason. Here’s what the evidence actually shows, why “traditionally well tolerated” isn’t the same as “tested safe for pregnancy” – and, most importantly, what actually helps you sleep better at night, with zero risk to your baby.

What Is Valerian?

Valerian (botanically Valeriana officinalis) is a native perennial whose root has been part of evening routines for centuries – as a tea, tincture, drops, or capsules. It’s one of Europe’s longest-used and most-studied herbs, and it’s sold over the counter in pretty much every pharmacy and drugstore. Unlike a prescription sleep aid, it’s usually sold as an over-the-counter remedy or supplement – nobody at the shelf is going to ask whether you’re pregnant. Which means, for now, it’s on you to look a little closer.

That familiarity is exactly why many pregnant women barely give it a second thought – valerian has a reputation as “the gentle herbal option.” For most adults, that reputation is deserved. But “well studied in adults generally” and “well studied in pregnancy” are two completely different claims. Untangling that mix-up is what this article is about.

How Does Valerian Work?

Valerian root contains a mix of plant compounds – including valerenic acid and essential oils – that work together to produce a mild, calming, sedative-like effect. That’s why it’s traditionally used for inner restlessness and to help with falling asleep.

One point matters here for pregnancy: compounds that have a calming effect in the mother’s body can, in principle, also reach the unborn baby or pass into breast milk. Whether – and to what extent – that happens with valerian hasn’t been studied enough yet. It’s this gap in the research, not any proven harm, that’s at the heart of the caution health authorities recommend.

Who Is This For?

This article is for you if you’re pregnant or breastfeeding and having trouble settling down at night – whether it’s hormones, worry, physical discomfort, or simply the fact that a new person has just arrived, or is about to. Sleep deprivation at this stage is no small thing, and wanting a fast, natural fix is completely understandable.

It’s also for you if you already took valerian before you knew you were pregnant and want to know whether that’s a problem. And it’s for expecting partners or grandparents-to-be standing in front of the drugstore shelf who need a quick, reliable answer instead of ten conflicting forum posts.

What’s behind the bad nights tends to shift as pregnancy progresses. In the first trimester, it’s often hormonal changes, nausea, or constant nighttime bathroom trips breaking up your sleep. In the third trimester, it’s usually your growing belly, heartburn, or leg cramps making a comfortable sleep position hard to find. The causes are different, but in both cases, reaching for something that promises quick relief makes complete sense.

Dosage & Intake

Outside of pregnancy and breastfeeding, the typical single dose sits between 400 and 600 mg of valerian root extract, usually taken 30 to 60 minutes before bed. That’s the figure you’ll find on most package inserts.

That figure doesn’t apply during pregnancy or breastfeeding. There’s no recommended dose for this period, because the data simply isn’t there. The European herbal monograph on valerian root states it plainly: safety in pregnancy and breastfeeding hasn’t been established, so use during this time isn’t recommended due to insufficient data. That’s explicitly not a statement about proven harm – it’s a precaution, because too few systematic studies in pregnant women exist to set a safe dose.

In practical terms: don’t take any valerian product on your own during this time – not even a “purely herbal” tincture or a small amount of tea. Instead, talk to your OB-GYN or midwife before taking any calming or sleep remedy, herbal or not. They know your individual situation and can tell you what’s actually appropriate for you.

What to Look for When Buying

Since this stage is about avoiding valerian rather than dosing it correctly, it helps to look at things differently: valerian often hides inside combination products – sleep teas, “good night” drops, or nerve-support blends, frequently paired with hops, lemon balm, or passionflower. So check the ingredient list even on teas or supplements that look harmless. Tinctures are also almost always alcohol-based – and for alcohol, pregnancy has one crystal-clear rule: no amount is safe, not even a few drops of herbal tincture.

What actually helps instead is a lot less exciting – but it works:

• A consistent bedtime: even on weekends, so your rhythm doesn’t keep shifting.
• A screen break: put your phone and laptop away at least 30 minutes before bed.
• A cool, dark bedroom: it makes a noticeable difference in falling asleep.
• Afternoon movement: a short walk instead of a nap after 5 p.m. builds up tiredness for the right time of day.
• A calm evening routine: a warm shower, a few breathing exercises, or gentle stretching signal to your body that it’s time to wind down.
• Drink less late in the evening: spread most of your fluids across the day, so you’re not up every hour for the same reason.
• Sleep on your side: from the second half of pregnancy, many midwives recommend lying on your left side instead of your back, with a pillow between your knees for extra comfort.

It sounds almost too simple, but during pregnancy, these habits tend to work more reliably than most people expect.

Once pregnancy and breastfeeding are behind you, the usual buying criteria for valerian apply again: a clear statement of valerenic acid content and the herb-to-extract ratio, independent lab testing for purity, and, for combination products, a complete and transparent ingredient list.

An Honest Look at the Evidence

Here’s an honest look at the evidence, without overstating it: a Swedish birth registry study, also cited by Berlin’s Embryotox research center, tracked around 100 pregnant women who took valerian during the first trimester – with no indication of birth defects in their babies. So if you took valerian before your positive test, or before you knew you were pregnant, that’s no reason to panic. Still, mention it briefly to your midwife or doctor so you can be sure.

That doesn’t change the recommendation going forward, though: the existing data simply isn’t enough to set a safe dose or officially clear valerian for use – especially not for the many combination products on the market, which have even less data behind them than pure valerian. Until better studies exist, the honest and safest answer stays the same: skip it during this time and rely on proven, side-effect-free approaches instead.

Suitable Scheunengut Products

This is usually where we’d point you to matching products from our range – here, we’re deliberately not doing that. Our valerian-based formulas are designed for general use outside of pregnancy and breastfeeding, and some also contain St. John’s wort, which isn’t recommended during this time either. Recommending one to you here anyway would be dishonest – and would contradict our own safety assessment.

Once you’re no longer pregnant or have finished breastfeeding, our valerian guide walks you through what a good product should offer. Until then: talk to your midwife or doctor about what’s right for your situation.

Frequently Asked Questions (FAQ)

Can I take valerian during pregnancy?

No, it’s not recommended. There isn’t enough data to establish a safe dose during pregnancy, so the European herbal monograph explicitly advises against valerian during this time.

Is valerian safe while breastfeeding?

It’s not recommended during breastfeeding either. There’s no data on whether, or how much, valerian’s active compounds pass into breast milk, so the same caution applies as during pregnancy.

I took valerian before I knew I was pregnant – is that a problem?

Based on the current evidence, it’s not a reason to panic: observational data on around 100 pregnant women who took valerian in the first trimester showed no signs of birth defects. Still, mention it briefly to your midwife or doctor just to be sure.

Why is valerian discouraged specifically during pregnancy if it’s normally well tolerated?

Because “well tolerated in adults” and “safe during pregnancy” are two different questions. For the second one, there simply aren’t enough systematic studies, and that gap in the data is what drives the cautious recommendation – not any proven risk.

Is valerian tea safer than capsules during pregnancy?

No, the recommendation applies equally to every form, including tea. Tinctures come with the added issue of alcohol content, for which there’s no safe amount during pregnancy anyway.

What helps with sleep problems during pregnancy instead?

A consistent bedtime, a calm screen-free evening routine, a cool and dark bedroom, drinking less late in the evening, and afternoon movement all work more reliably than most people expect. If the problems persist, talk to your midwife about other options suited to you.

When can I take valerian again after giving birth or after weaning?

There’s no blanket number of weeks or months for this. Once you’re no longer pregnant or breastfeeding, the usual adult recommendations apply again – if you’re unsure, it’s best to check the timing with your doctor or midwife.