Melatonin vs Valerian Root: Which Is Better for Sleep in the UK?

Sleep issues are on the rise across the UK, with more people turning to supplements to improve their rest. Among the most talked-about options are melatonin and valerian root. One is a hormone the body produces naturally; the other is an herbal remedy used for centuries. But which works better for sleep—and more importantly, which is safer and legal in the UK?

This comprehensive guide breaks it down: how each supplement works, its effectiveness for insomnia and anxiety, possible side effects, and which is more suitable depending on personal needs. We’ll also address the legal status of melatonin in the UK, recommended dosages, and what science actually says.

What Is Melatonin?

Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It plays a central role in regulating circadian rhythms: our body’s internal clock that controls when we feel sleepy or alert.

Supplement Form

Melatonin is widely available over the counter in the US, but in the UK, it is considered a prescription-only medicine. This means it cannot be legally sold or purchased without a doctor’s approval.

Common uses include:

• Delayed sleep phase disorder

• Jet lag

• Shift work-related sleep disruption

• Short-term insomnia (prescribed under specific circumstances)

What Is Valerian Root?

Valerian (Valeriana officinalis) is a flowering plant native to Europe and Asia. The root is used as an herbal remedy for:

• Sleep problems

• Anxiety

• Mild stress

Valerian root is available over the counter in the UK as a herbal medicine and is widely sold in tablet, capsule, tincture, or tea form.

How It Works

Valerian is thought to increase GABA (gamma-aminobutyric acid) in the brain, a calming neurotransmitter that helps induce sleep. It doesn’t directly sedate you like pharmaceutical sleeping pills, but instead promotes a natural calming effect.

Melatonin vs Valerian Root: Comparison Table

Feature	Melatonin	Valerian Root
Type	Hormone (synthetic or natural)	Herbal extract
Mechanism	Regulates circadian rhythm	Enhances GABA activity
Best for	Jet lag, circadian rhythm issues	Mild insomnia, anxiety
Legal in UK	Prescription only	Over-the-counter
Typical Onset	30–60 minutes	30–120 minutes
Addictive?	No	No
Pregnancy safe?	Not recommended	Not enough evidence; consult GP
Common Side Effects	Grogginess, vivid dreams, hormonal effects	Stomach upset, dizziness, dry mouth
Interaction with Medications	Can interfere with SSRIs, blood thinners	Can interact with sedatives or alcohol
Regulatory Status	Controlled by MHRA	Registered as traditional herbal remedy (THR)
Natural or Synthetic?	Often synthetic	100% natural (if unblended)
Available in UK?	Only by prescription	Widely available
Scientific Support	Strongest for circadian rhythm disorders	Mixed but promising for mild insomnia

Which Is More Effective for Sleep?

Melatonin: Best for Jet Lag and Circadian Disorders

Melatonin is particularly effective for:

• People with irregular sleep schedules

• Those suffering from jet lag

• Delayed Sleep Phase Disorder (DSPS)

A 2013 meta-analysis published in PLOS ONE found melatonin significantly reduced sleep latency and increased total sleep time in people with primary sleep disorders.

Valerian Root: Best for Mild Insomnia and Anxiety

Valerian root may be better suited to:

• People with mild sleep disturbances

• Those with anxiety-related insomnia

• People preferring herbal remedies over hormones

A study published in the American Journal of Medicine reviewed 16 trials and found valerian may improve sleep quality. However, the results were inconsistent, and more rigorous trials are needed.

Legal Status in the UK

Melatonin in the UK

Melatonin supplements are not legally available over the counter in the UK. The Medicines and Healthcare products Regulatory Agency (MHRA) considers it a medicine, not a supplement. It can be prescribed by a GP or sleep specialist, typically to people over 55.

Some parents may be prescribed melatonin for children with ADHD or autism spectrum disorder, but this is strictly regulated.

⚠️ Important: Melatonin purchased online may be illegal, unsafe, or unregulated in dosage. A study in Journal of Clinical Sleep Medicine found melatonin content in US supplements varied by up to 478% from what was on the label Erland & Saxena, 2017.

Valerian Root in the UK

Valerian is available over the counter from high-street retailers like Boots, Holland & Barrett, and Amazon. It is regulated as a Traditional Herbal Registration (THR) product by the MHRA.

Brands such as Kalms Night or Valdispert contain valerian root, often combined with other calming herbs.

---

Side Effects and Safety

Melatonin

• Vivid dreams

• Grogginess or morning drowsiness

• Hormonal interference (e.g. affecting puberty in children)

• May worsen depression in some individuals

Caution is advised if taking:

• Antidepressants

• Anticoagulants

• Blood pressure medication

Valerian Root

• Headache

• Stomach upset

• Drowsiness or dizziness

• Dry mouth

Valerian should not be combined with:

• Alcohol

• Benzodiazepines or barbiturates

• Other sedating supplements or medications

Which Is Safer?

Both are considered safe when used short-term and responsibly. However:

• Melatonin is a hormone and should not be used without medical guidance, especially in the UK.

• Valerian root is less potent but widely available and generally safe for occasional or moderate use.

Neither should be used for months on end without consulting a healthcare provider.

Can You Take Melatonin and Valerian Together?

Some over-the-counter formulations (in countries where melatonin is legal) combine both ingredients. In the UK, however, these combinations are not authorised due to melatonin's legal status.

If prescribed melatonin, combining it with valerian should only be done under medical supervision due to the risk of excessive sedation.

Alternatives Worth Considering

If looking for legal, effective UK-based alternatives to improve sleep, consider:

• Magnesium for sleep: Supports deep sleep and muscle relaxation

• Glycine: Helps reduce core body temperature and promotes REM sleep

• L-theanine: An amino acid found in tea that calms without sedation

• 5-HTP: A serotonin precursor which may support melatonin production

• Sleep teas with chamomile, lemon balm, and valerian root

• Mouth tape or nose strips for better breathing at night

Explore our full list of natural sleep aids in the UK for more.

Final Verdict: Melatonin vs Valerian Root in the UK

• Use valerian root if looking for a gentle, herbal remedy available over the counter.

• Use melatonin only under medical supervision, particularly for issues like jet lag or delayed sleep phase disorder.

• Avoid buying melatonin online unless from a trusted, regulated pharmacy with a prescription.

For many in the UK, valerian root is the most accessible and appropriate first step. But as with any supplement, effectiveness varies by individual.

---

FAQ: Melatonin vs Valerian Root UK

Is melatonin legal in the UK?

Is valerian root available over the counter in the UK?

Can I take valerian root every night?

Is valerian or melatonin better for anxiety?

Can you take melatonin while pregnant?

Are there any natural melatonin boosters?