SleepCited

Valerian Root for Insomnia

A Strong

Based on 40 studies (8 meta-analyses, 2 RCTs) with 9,762 total participants. 23/40 studies show positive effects.

Key Statistics

40

Studies

9762

Participants

↑

Positive

A Strong

Grade

Referenced Papers

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review
American journal of … 2025 6 citations
Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review
Naunyn-Schmiedeberg's archives of … 2025 4 citations
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. Review
Sleep medicine 2025 4 citations
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. Review
Molecules (Basel, Switzerland) 2025 2 citations
Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other
Psychiatry investigation 2024 24 citations
Safety evaluation of aqueous extract from Valeriana officinalis L. roots: Genotoxicity, acute, subchronic and teratology toxicity. Other
Journal of ethnopharmacology 2024 8 citations
Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. Review
American journal of … 2024 3 citations
Identifying complementary and alternative medicine recommendations for insomnia treatment and care: a systematic review and critical assessment of comprehensive clinical … Systematic Review
Frontiers in public … 2023 13 citations
Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential Oils Treatment. Other
Biomolecules & therapeutics 2023 7 citations
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. Meta-Analysis
Pharmacological research 2022 51 citations
Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Systematic Review
Nutrients 2021 85 citations
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review
Planta medica 2021 41 citations
Valerian and valeric acid inhibit growth of breast cancer cells possibly by mediating epigenetic modifications. Other
Scientific reports 2021 32 citations
Nutraceuticals for Sleep Disorders. Review
Combinatorial chemistry & … 2021 16 citations
Use of Plant-Derived Natural Products in Sleep Disturbances. Review
Advances in experimental … 2021 7 citations
An Alternative Cause of Encephalopathy: Valerian Root Overdose. Case Report
Cureus 2021 1 citations
Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. Meta-Analysis
Journal of evidence-based … 2020 95 citations
Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach. Other
PloS one 2019 19 citations
Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review
Drugs & aging 2018 131 citations
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. Systematic Review
Phytotherapy research : … 2018 95 citations
Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … Other
Journal of clinical … 2017 1097 citations
Metabolic engineering of Escherichia coli for production of valerenadiene. Other
Journal of biotechnology 2017 25 citations
Community Pharmacists' Knowledge Regarding Donepezil Averse Effects and Self-Care Recommendations for Insomnia for Persons with AD. Other
Pharmacy (Basel, Switzerland) 2017 5 citations
Herbal medicine for insomnia: A systematic review and meta-analysis. Meta-Analysis
Sleep medicine reviews 2015 152 citations
Clinical applications of herbal medicines for anxiety and insomnia; targeting patients with bipolar disorder. Review
The Australian and … 2014 32 citations
Hyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school … Other
Phytomedicine : international … 2014 30 citations
A systematic review of insomnia and complementary medicine. Systematic Review
Sleep medicine reviews 2011 317 citations
[Use of valerian in anxiety and sleep disorders: what is the best evidence?]. Review
Acta medica portuguesa 2011
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. RCT
Journal of medicinal … 2010 157 citations
Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Other
Phytomedicine : international … 2010 148 citations
Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review
Medical science monitor … 2009 85 citations
Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review
Journal of psychopharmacology … 2005 176 citations
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review
Journal of clinical … 2005
Management of insomnia: a place for traditional herbal remedies. Other
Prescrire international 2005
Safety and efficacy of herbal sedatives in cancer care. Review
Integrative cancer therapies 2004 59 citations
Anxiety, depression, and insomnia. Review
Primary care 2002 43 citations
Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. Other
Journal of psychiatric … 2001 42 citations
Valerian as a hypnotic for Hispanic patients. Other
Cultural diversity & … 2000 35 citations
An overview of herbal medications with implications for the school nurse. Review
The Journal of … 2000 5 citations
Dietary supplements and natural products as psychotherapeutic agents. Review
Psychosomatic medicine 1999 136 citations

Dosage & Usage

Commonly Used Dosages

sleep:
300-600 mg standardized extract, 30 min before bed

Upper limit: Not established

Dosages Studied in Research

Dosage Duration Effect N
None -- Positive 51
None -- Positive --
None -- Mixed --
None -- Positive --
None -- Positive --
varies by supplement -- Positive --
acute: 96 g/kg; subchronic: 0, 3.5, 7, 14 g/kg body weight; teratology: 0, 3.5, 7, 14 g/kg 12 weeks Neutral --
single essential oil or blended oil massage; specific volumes not reported in abstract -- Positive --

Best taken: 30-60 minutes before bed; may require 2-4 weeks for full effect

Safety & Side Effects

Reported Side Effects

  • ⚠ Headache
  • ⚠ Dizziness
  • ⚠ GI upset
  • ⚠ Morning grogginess
  • ⚠ Vivid dreams

Known Interactions

  • ● Sedatives and alcohol — additive CNS depression
  • ● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
  • ● Benzodiazepines — potential additive GABA effects

Tolerable upper intake: Not established

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Valerian Root help with Insomnia?
Based on 40 studies with 9,762 participants, there is strong evidence from multiple clinical trials that Valerian Root may support Insomnia management. Our evidence grade is A (Strong).
How much Valerian Root should I take for Insomnia?
Studies have used various dosages. A commonly studied range is 300-600 mg standardized extract, 30 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Valerian Root?
Reported side effects may include Headache, Dizziness, GI upset, Morning grogginess. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Valerian Root and Insomnia?
We rate the evidence as Grade A (Strong). This rating is based on 40 peer-reviewed studies with 9,762 total participants. The overall direction of effect is positive.

Related Evidence

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.