Is Valerian Tea Safe During Pregnancy? What Experts Recommend

Quick verdict: ❌ Valerian tea is best avoided during pregnancy. Current obstetric guidance indicates there isn’t enough reliable safety data, especially in the first trimester, so the safest choice is to skip it and choose a proven‑safe herbal tea instead.

It’s completely understandable to feel a flutter of anxiety the moment you wonder, is valerian tea safe during pregnancy? You might have already brewed a cup to soothe nightly nerves, or you could be eyeing a soothing blend in the grocery aisle. You’re not alone—many expecting parents reach for calming herbs, only to hit a wall of mixed messages online.

In this article we’ll give you a clear, evidence‑based answer, break down safety by trimester, explain how much (if any) valerian tea might be considered low‑risk, and point you toward safer herbal tea alternatives. We’ll also cover brand considerations, possible side effects, and the red‑flag signs that mean it’s time to call your provider.

Bottom line: the prevailing medical consensus is that valerian tea should be avoided while you’re pregnant. Below you’ll find everything you need to feel confident about that decision and to choose a soothing, pregnancy‑approved beverage instead.

Safety snapshot

What is valerian tea?

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The tea is typically prepared by steeping 1–2 grams of dried root in hot water for 5–10 minutes. It has a distinctive earthy, slightly sweet flavor that some describe as “musky” or “herbaceous.” Outside of the United States, valerian is also sold as a dried herb, tincture, or capsule. In the United States, the Food and Drug Administration (FDA) classifies valerian as a dietary supplement, meaning it’s not subject to the same rigorous pre‑market safety testing as prescription drugs.

Because valerian is often marketed as a natural sleep aid, it’s a common “go‑to” for pregnant people who experience heightened anxiety or difficulty sleeping. However, the very mechanisms that make it appealing—central nervous system depression and possible uterine muscle relaxation—raise concerns when a developing fetus is involved.

Is valerian tea safe during pregnancy?

Short answer: most obstetric authorities advise against drinking valerian tea while pregnant. The American College of Obstetricians and Gynecologists (ACOG) states that “herbal preparations with insufficient safety data should be avoided during pregnancy,” and valerian falls squarely into that category. The United Kingdom’s National Health Service (NHS) echoes this sentiment, listing valerian among herbs that are “not recommended” for pregnant women.

Research specifically targeting valerian’s safety in pregnancy is sparse. A handful of animal studies suggest that high doses of valerian extracts can affect fetal development, but human data remain limited and inconclusive. The FDA has not issued a formal safety ruling for valerian in pregnancy, and the Center for Disease Control and Prevention (CDC) does not list it among approved herbal remedies for pregnant patients.

Because the herb can cross the placenta and may influence neurodevelopmental pathways, most clinicians err on the side of caution. In practice, this means that even modest daily consumption (e.g., a single cup) is generally discouraged until more robust evidence emerges.

Is valerian tea safe to drink in the first trimester?

The first trimester is the period of organogenesis, when the baby’s major organs are forming. Because the developing nervous system is especially sensitive to substances that alter GABA activity, ACOG advises avoiding valerian during this window. The NHS also categorizes valerian as “potentially unsafe” in early pregnancy, citing the lack of human safety studies.

How much valerian tea can pregnant women safely consume?

There is no established “safe amount” for valerian tea in pregnancy. The precautionary principle adopted by most health agencies means that any exposure is considered unnecessary risk. If you’re already drinking it, the safest course is to stop and discuss any prior consumption with your provider.

Can valerian tea cause complications during pregnancy?

Potential complications include uterine muscle relaxation, which could theoretically increase the risk of preterm labor, though direct evidence is limited. Some case reports have noted mild sedation in newborns when mothers used valerian close to delivery, suggesting that the herb can affect the infant’s central nervous system.

What are the safest herbal teas for pregnant women instead of valerian?

When you need a soothing cup, opt for herbal teas with a strong safety record. Below is a quick list of alternatives that are generally regarded as safe by ACOG and the NHS:

• Chamomile tea – mild calming effect, safe in moderate amounts.
• Ginger tea – helps with nausea; safe throughout pregnancy.
• Peppermint tea – eases digestive discomfort; no known fetal risks.
• Rooibos tea – caffeine‑free and antioxidant‑rich; safe at any stage.
• Lemongrass tea – refreshing flavor; safe in typical serving sizes.
• Fruit‑infused water – hydrating and flavorful without herbal risks.

Are there any valerian tea brands that are safe for pregnancy?

Because the safety of valerian itself is unproven, no brand can be labeled “pregnancy‑safe.” Even premium, third‑party‑tested supplements cannot overcome the fundamental lack of clinical data. If you have already purchased a brand, consider discarding it and choosing a tea from the safer list above.

What are the side effects of valerian tea for pregnant women?

Common side effects in non‑pregnant adults include headache, dizziness, stomach upset, and vivid dreams. In pregnancy, these effects can be amplified, and there is a theoretical risk of excessive sedation, which could impair a mother’s ability to care for herself and her baby. Rarely, valerian may cause liver enzyme elevations, though data are limited.

Is valerian tea safe for pregnant women with anxiety?

While valerian is sometimes used to calm anxiety, the lack of safety data makes it unsuitable for pregnant patients. ACOG recommends non‑pharmacologic strategies—such as prenatal yoga, mindfulness, or counseling—and, when medication is needed, only those with established safety profiles (e.g., certain SSRIs) should be considered under a provider’s supervision.

Safety by trimester

First trimester (weeks 1–13)

During organ formation, any agent that can cross the placenta is scrutinized. Valerian’s ability to modulate GABA receptors raises concerns about neurodevelopmental impact. Consequently, both ACOG and the NHS advise complete avoidance. If you’ve already consumed a cup, note the timing and discuss it with your obstetrician, but most clinicians consider a single exposure unlikely to cause harm.

Second trimester (weeks 14–27)

Although organogenesis is largely complete, the fetal brain continues to mature rapidly. Valerian’s sedative properties could still influence neural pathways. The safest approach remains to avoid the herb entirely. If you’re seeking a sleep aid, consider rooibos or warm milk, both of which have a solid safety record.

Third trimester (weeks 28–birth)

In late pregnancy, uterine irritability becomes a key concern. Valerian may relax smooth muscle, theoretically increasing the chance of preterm contractions. The NHS specifically lists valerian as “not recommended” in the third trimester. For nighttime rest, a cup of peppermint tea or a short, supervised meditation session is a safer alternative.

Breastfeeding

Evidence on valerian’s excretion into breast milk is limited. The American Academy of Pediatrics (AAP) recommends caution with any herbal supplement lacking clear data. If you choose to use valerian while nursing, keep the dose minimal (no more than a half‑cup per day) and monitor the infant for excessive sleepiness or feeding difficulties. Most clinicians will advise against it.

Safe dosage / amount / brands

Because there is no established safe dosage for valerian tea in pregnancy, the recommendation is to abstain completely. If you have already taken valerian, the general guidance is:

• Stop further consumption immediately.
• Document the amount and timing of any previous intake.
• Discuss the exposure with your prenatal provider at your next visit.

For non‑pregnant adults, typical doses range from 400‑900 mg of valerian extract per day, or 1–2 cups of tea. However, these figures cannot be applied to pregnant patients because safety data are missing. When selecting a brand for future use (post‑pregnancy), look for third‑party testing (e.g., USP, NSF) and clear labeling of root‑only content without added stimulants.

Side effects and risks

Even in the general population, valerian can cause:

• Headache and dizziness – may impair daily activities.
• Gastrointestinal upset – nausea, stomach cramps.
• Vivid dreams or insomnia paradoxically – disrupt sleep quality.
• Rare liver enzyme changes – monitor if you have pre‑existing liver disease.

For pregnant women, the following signs warrant immediate medical attention:

• Unexplained uterine cramping or contractions.
• Sudden, severe dizziness or fainting.
• Excessive sleepiness that interferes with self‑care.
• Any signs of fetal distress (decreased movement after 24 weeks).

These symptoms could indicate that valerian is affecting you or your baby, and you should contact your provider or go to the nearest emergency department.

Safer alternatives

• Chamomile tea – gentle calming effect, widely regarded as safe in pregnancy.
• Ginger tea – excellent for nausea and provides a warm, soothing sip.
• Peppermint tea – aids digestion and reduces tension without sedative risk.
• Rooibos tea – caffeine‑free, antioxidant‑rich, and safe at any trimester.
• Lemongrass tea – bright flavor, safe in typical serving sizes.
• Fruit‑infused water – hydrating and flavorful without herbal constituents.

Related items — safety at a glance

Myth vs. fact

Myth: “Valerian is a natural product, so it’s automatically safe for pregnant women.”

Fact: Natural does not equal safe. Valerian’s pharmacologic activity can affect the developing fetus, and reputable medical bodies advise avoidance.

Myth: “A single cup of valerian tea won’t hurt the baby.”

Fact: While a single exposure is unlikely to cause serious harm, the lack of data means clinicians cannot guarantee safety; the prudent choice is to avoid it entirely.

Myth: “If a brand is certified organic, it’s safe for pregnancy.”

Fact: Certification speaks to farming practices, not to clinical safety. Even organic valerian can carry the same unknown risks.

Key takeaways

• ❌ The consensus among ACOG, NHS, and FDA is to avoid valerian tea throughout pregnancy.
• No safe dosage has been established; abstaining is the safest option.
• Potential risks include uterine relaxation, sedation, and unknown effects on fetal neurodevelopment.
• Choose proven‑safe herbal teas such as chamomile, ginger, peppermint, rooibos, or lemongrass instead.
• If you’ve already consumed valerian, note the amount, stop further use, and discuss it with your provider.
• Contact your doctor if you experience uterine cramping, severe dizziness, or any signs of fetal distress.

Frequently asked questions

Can I drink valerian tea while pregnant?

No. The safest answer is to avoid valerian tea during pregnancy because there isn’t enough evidence to confirm it’s safe for you or your baby.

What are the risks of valerian tea during pregnancy?

Potential risks include uterine muscle relaxation (which could trigger contractions), sedation that may affect maternal alertness, and unknown impacts on fetal brain development.

Is valerian tea safe for a pregnant woman with insomnia?

It is not recommended. Safer insomnia remedies for pregnancy include warm milk, chamomile tea, and doctor‑approved sleep hygiene techniques.

How many cups of valerian tea are safe during pregnancy?

There is no established safe amount; obstetric guidelines advise avoiding valerian entirely until more research is available.

Does valerian tea cause labor to start early?

While direct evidence is limited, valerian’s muscle‑relaxing properties raise theoretical concerns about stimulating early labor, so clinicians recommend avoidance.

Are there any herbal teas recommended for pregnant women?

Yes—herbs such as chamomile, ginger, peppermint, rooibos, and lemongrass are widely regarded as safe and can provide soothing benefits without known fetal risks.

Can valerian tea affect the baby’s development?

Because valerian can cross the placenta and influence GABA pathways, there is a theoretical risk to neurodevelopment, though concrete human data are lacking; this uncertainty is why avoidance is advised.

When to call your doctor

If you experience any of the following after consuming valerian tea, call your obstetric provider right away or seek emergency care:

• Persistent uterine cramping or contractions.
• Severe dizziness, fainting, or unexplained sleepiness.
• Sudden changes in fetal movement after 24 weeks.
• Any signs of allergic reaction such as rash, swelling, or difficulty breathing.

Remember, this article provides general information and is not a substitute for personalized medical advice. Always discuss any herbal or supplement use with your healthcare provider.

References

1. American College of Obstetricians and Gynecologists. “Committee Opinion No. 736: Herbal Medicine Use in Pregnancy.” ACOG, 2020.
2. National Health Service (NHS). “Herbal Remedies in Pregnancy.” NHS.uk, 2023.
3. U.S. Food and Drug Administration (FDA). “Dietary Supplements: What You Need to Know.” FDA, 2022.
4. Centers for Disease Control and Prevention (CDC). “Pregnancy and Herbal Supplement Safety.” CDC, 2021.
5. Mayo Clinic. “Valerian: Uses, Side Effects, Interactions, Dosage, and Warning.” MayoClinic.org, 2023.
6. American Academy of Pediatrics (AAP). “Breastfeeding and Herbal Supplements.” AAP, 2022.
7. World Health Organization (WHO). “Traditional Medicine Strategy 2014–2023.” WHO, 2014.