Can You Take Valerian Root With Magnesium?

Quick answer

No source we read names magnesium and valerian together or reports an effect of one on the other. Valerian sleep trials used 300 to 900 mg of extract, the magnesium bisglycinate sleep trial used 250 mg of magnesium, and a 2024 review said best doses, forms and durations for sleep supplements are not established.^1,2,3

Key facts

Valerian sleep trials used 300 to 900 mg of root extract, usually in the evening.¹
The one sleep trial of magnesium bisglycinate gave 250 mg of magnesium a day for four weeks and found a small effect on one questionnaire.²
The sleep claims for both are graded early in our files, and both rest on what people reported.^2,4
The upper limit for magnesium from supplements and medicines is 350 mg a day for adults, while no upper limit is set for valerian.^5,6
A 2024 review covering valerian and magnesium among ten supplements said quality and purity vary widely and that some products may interact with prescription medicines.³

What the sources say about the pair

Neither the NIH fact sheet on valerian nor our magnesium sources name the other. NIH's list of supplements that valerian might add to is introduced with the words "such as", so it is a set of examples, not a complete list. The magnesium sources list medicines that magnesium can interact with, such as certain antibiotics, diuretics and acid reflux medicines, rather than herbs.^1,5,7

Silence in the sources is not a finding that nothing happens. It means nobody we could find has tested the pair. The rest of this page sets out what is known about each on its own, so you can see where the gaps are.

What each is graded for in sleep

May modestly improve self-rated sleep quality; not shown on objective sleep measures*^1,4,8,9,10

Early evidence

Two meta-analyses found that people taking valerian were more likely than people taking a placebo to say their sleep had improved: about 1.8 times as likely across 6 studies, with signs that negative studies went unpublished, and about 1.4 times across 18 trials. Time to fall asleep, sleep quality scores and sleep measured in a lab did not differ, most trials had flaws, many enrolled adults with diagnosed sleep problems, and NIH calls the evidence inconclusive.

Amount studied: 300 to 900 mg of root extract in the evening, from single nights up to 4 weeks

May modestly improve self-rated sleep in adults who sleep poorly*^2,11

Early evidence

One randomized, placebo-controlled trial tested this form: 155 adults who slept poorly took magnesium bisglycinate (250 mg of magnesium a day) or placebo for four weeks. Scores on a sleep-problem questionnaire fell a little more with magnesium (3.9 points against 2.3), a small effect, and other measures did not differ. It is a single short trial that relied on self-report. Older trials used other forms at higher doses in older adults and were rated low quality.

Amount studied: 250 mg a day as bisglycinate, 30 to 60 minutes before bed, for four weeks

Both claims are graded early, and both depend on self-report. Valerian's pooled results show no difference in timed measures, and the magnesium trial found a difference on one questionnaire and none on its other measures. If the two were combined, nothing in this evidence tells you what to expect.^2,4

Two different ways of acting

In laboratory studies, valerian extract made nerve endings release GABA, a calming chemical messenger, and blocked its uptake, and valerenic acid slowed an enzyme that breaks GABA down.¹

Magnesium is a different kind of thing. It is a helper for more than 300 enzyme systems and takes part in moving calcium and potassium in and out of cells, which is how nerves send signals and muscles contract and relax. It is a nutrient the body needs whether or not anyone is trying to sleep, while valerian is a plant extract with no agreed mechanism.^1,7

Amounts and timing in the studies

What the sleep studies used^1,2,5,6,12
	Valerian root	Magnesium
Amount	300 to 900 mg of root extract	250 mg of magnesium as bisglycinate, from two capsules of 125 mg each
When	Evening; 30 minutes before bed in a 4-week trial	30 to 60 minutes before bed
Length	Single nights up to 4 weeks	Four weeks
Upper limit	None set; apparent safety at 300 to 600 mg a day for up to 6 weeks	350 mg a day from supplements and medicines for adults

The share of magnesium the gut absorbs is higher when it is taken in several small amounts through the day than in one large amount.¹³

Sedation, alcohol, medicines and who should ask first

NIH's Office of Dietary Supplements says valerian might add to the effects of sedatives and other medicines that slow the nervous system, and NCCIH says it should not be taken along with alcohol or sedatives. That caution is about valerian, not about magnesium, but it applies to any evening routine that includes valerian.^1,6

In very rare cases, liver injury has been reported in people taking valerian, most often in combination with other herbs. NIH's LiverTox database links valerian to rare instances of liver injury, and its long-term effect on the liver is unknown.^6,14

High intakes of magnesium from supplements and medicines can cause diarrhea, nausea and abdominal cramping.⁵

The risk of magnesium toxicity rises when the kidneys work poorly or have failed, because they cannot remove the excess.⁷

Ask first if you take sleeping pills, benzodiazepines, opioid painkillers or any other medicine that makes you drowsy.¹
Ask first if you take an antibiotic, a bisphosphonate, a diuretic, a medicine for acid reflux, gabapentin or levothyroxine, since the magnesium sources document effects between magnesium and these medicines.^5,7
Ask first if you are pregnant or breastfeeding, or have kidney disease, liver disease or surgery with anesthesia planned.^6,7

What is in our products

What’s in ours

Magnesium Glycinate: Magnesium, 275 mg per serving, from the label
Men's Multi: Magnesium, 50 mg per serving, from the label
Creatine + Electrolytes: Magnesium, 60 mg per serving, from the label

What’s in ours

Sleep: Valerian Extract, 150 mg per serving, from the label

Questions people ask

Can I take valerian root and magnesium glycinate at bedtime together?

No source we read names a problem with the pair, and none tested it. Both sets of sleep trials gave their product in the evening. Valerian can add to the effects of sedatives, so ask your pharmacist if you take any.^1,2

Do I need to space magnesium and valerian apart?

No source sets a gap for this pair. Spacing rules do exist between magnesium and some medicines, such as certain antibiotics and bisphosphonates, so ask your pharmacist if you take one.^5,7

Does valerian change how magnesium is absorbed?

No source we read says so. In the magnesium sources, absorption depends on the amount taken, a person's magnesium status and what else is in the meal.¹³

Who should ask a doctor before combining them?

People who take sleeping pills, benzodiazepines or other medicines that cause drowsiness, people with kidney or liver disease, anyone pregnant or breastfeeding, and anyone who plans to drink alcohol that evening. NCCIH says valerian should not be taken with alcohol.^1,6,7

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Sources

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.