Dr. Oz Says Valerian Root Eases Anxiety: Is It True?

While research investigating valerian root and anxiety has shown promising results, scientists haven't proven that the herbal remedy is "nature's Valium," as Dr. Oz claims.

Since President Donald J. Trump tapped Dr. Mehmet Oz to lead the Centers for Medicare and Medicaid Services — a $1.5 trillion agency — experts have scrutinized the doctor's health beliefs, claiming he promotes alternative treatments that lack scientific evidence to support their effectiveness.

Most of the attention focuses on his past comments related to herbs, minerals, and dietary supplements, which he promoted on his long-running daytime talk show, "The Dr. Oz Show," and in TV interviews.

For example, in a 2014 episode of the "TODAY show," Oz said that he "adores" herbal medicines. Oz specifically mentioned common herbs like mint, sage, rosemary, and parsley may have health benefits, and valerian root is "nature's Valium."

Oz explained his views on valerian root in more detail during an episode of “The Dr. Oz Show.” He recommended that people with anxiety drink one cup of valerian root tea before bedtime.

Still, the scientific evidence regarding valerian’s effectiveness as an anti-anxiety treatment is lacking. However, despite the limited research, some experts suggest that Dr. Oz’s claims may be correct, and valerian can help ease anxiety for certain individuals.

Differences between Valium and valerian root

Valium (diazepam) is a prescription medication used to treat anxiety, muscle spasms, and the symptoms of alcohol use disorder (AUD). While it's effective, it has a long list of potential side effects, including dizziness, nausea, and confusion. Moreover, Valium can be habit-forming and lead to physical dependence.

Valerian root, on the other hand, is available over the counter as a supplement, tincture, or tea. It is approved for use as a mild sedative in Germany and is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA). While the safety of long-term use is unknown, research suggests that valerian does not typically cause dependency. However, it may lead to withdrawal symptoms in people who use it for long periods.

Still, like any herbal supplement, valerian can cause side effects. These may include:

• Stomach upset
• Headache
• Heart disturbances
• Feelings of uneasiness
• Dry mouth
• Vivid dreams

Since it may cause sleepiness, it should not be taken with sedatives or alcohol.

Can valerian root help manage anxiety?

Overall, it's unclear if valerian is effective at easing anxiety, as research is limited. However, in a small 2021 clinical trial involving 39 patients undergoing hemodialysis, those who took valerian instead of a placebo saw significant improvements in sleep quality, anxiety, and depression.

In addition, a 2022 review of research found more evidence that valerian may help lower anxiety.

For example, one reviewed study with 64 participants experiencing psychological stress revealed that taking 100 mg of a valerian root extract that contained 0.8% valerenic acid led to significant increases in brain activity associated with reduced anxiety levels.

Moreover, in a pilot placebo-controlled clinical trial, 51 participants with HIV received either 530 mg of valerian root powder or a placebo every night for one hour before going to sleep. The researchers found that participants taking valerian experienced more improvements in sleep and anxiety than those taking placebo.

Dr. Raj Dasgupta, a quadruple board-certified physician and Chief Medical Advisor for Garage Gym Reviews, tells Wellnesspulse that valerian acts like a sedative in the brain and may work by increasing gamma-aminobutyric acid (GABA), a chemical in the brain that helps with relaxation.

"This can help calm nervous tension and make you feel more at ease, especially when taken in the evening before bed," Dasgupta explains. "Some people find it helpful in reducing anxiety-related symptoms, particularly if they also have trouble sleeping."

Regarding safety, Dasgupta suggests that valerian is generally safe for short-term use, but it can cause side effects like dizziness in some people. Since no standard dosage exists, Dasgupta says it's best to begin with a low amount and gradually increase the dose if necessary.

"It can also make you feel overly sleepy during the day, especially if you take it in the morning," Dasgupta adds. "It may interact with medications, especially those that cause drowsiness or affect mood, so it's good to check with your doctor before using it."

Dr. Oz's supplement recommendations

In addition to valerian root, Oz has promoted other dietary supplements across different platforms. For example, after becoming a wellness advisor for iHerb in 2023, Oz said he takes three specific supplements every day because they have important health benefits.

These include:

Ashwagandha

Oz claimed he takes an ashwagandha supplement to improve thyroid health and normalize stress responses, which some research supports. For example, a 2018 study investigating the safety and effectiveness of ashwagandha in people with hypothyroidism found that treatment with the herb significantly improved serum TSH levels compared to placebo.

Regarding stress responses, scientists who conducted a 2019 study involving 60 participants suggest that ashwagandha may lower anxiety and perceived stress and reduce cortisol levels.

However, ashwagandha might worsen autoimmune disease symptoms and is likely unsafe to use while pregnant. Since the herb may have effects on the central nervous system, people should stop taking it at least 2 weeks before undergoing surgery.

L-serine

Oz said he takes L-serine, an amino acid involved in protein synthesis, every day because it helps clear misfolded proteins in the brain and may have a neuroprotective effect. Some research supports this claim, finding that the amino acid may increase neurotrophic factors in brain tissue and promote the repair of neurological function.

Omega 3 fatty acids (EPA and DHA)

The potential head of the Centers for Medicare and Medicaid Services also takes omega-3s, claiming they have brain-protective benefits. Although omega-3 research has shown mixed results, especially for heart health, a small 2023 study found that healthy, older adults with higher levels of omega-3 fatty acids experienced better memory, processing speed, and structural brain measurements.

In addition, a more extensive systematic review of research showed that consuming omega-3 fatty acids may increase learning, memory, and blood flow in the brain.

However, like valerian root, research on Ashwagandha, L-serine, and omega 3s is limited, so more investigations are needed to confirm their suggested benefits.

The bottom line

Just because an influencer or a celebrity doctor like Dr. Oz promotes a specific supplement like valerian does not mean it's safe or effective. Though some studies have shown promising results, scientific evidence to support the health benefits of many herbs and supplements is still lacking.

Moreover, the FDA does not approve dietary supplements before companies market them, so their purity and safety are not guaranteed.

Ultimately, before buying supplements recommended by celebrities, the best course of action is to consult a healthcare provider to help determine whether it's safe and appropriate for your particular health situation.