What is the recommended dosage for Valerian Root?

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

What are the side effects of Valerian Root?

Potential side effects include: Headache, Dizziness, GI upset, Morning grogginess, Vivid dreams.

Does valerian root really help with sleep?

Valerian root (Valeriana officinalis) has been used for sleep for centuries, and modern research shows mixed results. A 2020 meta-analysis in the Journal of Evidence-Based Integrative Medicine found that valerian may improve subjective sleep quality, though effects on objective sleep measures (like polysomnography) are less consistent. It may work best with consistent use over 2 to 4 weeks.

What is the recommended dosage for valerian root?

Most clinical studies use 300 to 600 mg of valerian root extract, taken 30 minutes to 2 hours before bedtime. The European Medicines Agency recognizes dosages of 450 to 1,350 mg of dried root (or equivalent extract) for traditional use as a sleep aid. Look for extracts standardized to 0.8% valerenic acid for consistent potency across products.

How long does valerian root take to work for sleep?

Valerian root is often reported to require 2 to 4 weeks of consistent use before maximum sleep benefits are noticeable, though some users report effects sooner. Research across 41 studies with 9,762 participants suggests regular supplementation supports sleep quality. A typical research dose is 300 to 600 mg of standardized extract taken 30 to 60 minutes before bedtime.

Can valerian root help with anxiety-related sleep problems?

Research suggests valerian root may support sleep disrupted by anxiety or stress. Across 11 studies including 4 meta-analyses, valerian was associated with improvements in anxiety-related sleep problems. Valerenic acid inhibits the breakdown of GABA, increasing its calming effect in the brain. This dual mechanism — both sedative and anxiolytic — may make valerian particularly useful when racing thoughts disrupt sleep.

Is valerian root safe to take long-term?

Valerian is generally considered safe for short-to-medium-term use, with most clinical trials lasting up to 28 days. Long-term safety data is limited. Unlike benzodiazepines, valerian does not appear to cause dependency or rebound insomnia, but abrupt discontinuation after prolonged use has been reported anecdotally to cause withdrawal-like symptoms in some individuals. Cycling off every few months is a common precautionary approach.

Valerian Root

herb

Also known as: Valeriana officinalis, All-heal, Garden heliotrope

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About

Valerian root is one of the most widely studied herbal sleep aids, used for centuries in traditional medicine. Research suggests it may support sleep quality by increasing GABA availability in the brain, though effects may take 2-4 weeks of consistent use to become apparent.

How It Works

Valerenic acid inhibits GABA breakdown (GABA transaminase inhibitor); isovaleric acid is a partial GABA-A agonist.

Evidence For Conditions

Condition	Grade	Studies	Participants
Insomnia	A	105	11983	View →
Anxiety-Related Sleep Problems	B	11	--	View →
Sleep Onset Difficulty	B	5	15	View →

Side Effects

Headache
Dizziness
GI upset
Morning grogginess
Vivid dreams

Drug & Supplement Interactions

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

Always inform your healthcare provider about all supplements you take.

Related Ingredients

California Poppy Chamomile Hops Jujube Seed Extract Kava

Quick Facts

Dosage: Sleep: 300-600 mg standardized extract, 30 min before bed
Forms: capsule tablet liquid powder
Natural Sources: Valerian plant root
Upper Limit: Not established
Best Time: 30-60 minutes before bed; may require 2-4 weeks for full effect

Evidence Summary

Insomnia A

Anxiety-Related Sleep Problems B

Sleep Onset Difficulty B

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.