Корень валерианы для Проблемы со сном при тревожности
B Доказательства По меньшей мере одно рандомизированное исследование подтверждает это, с в целом согласованными результатами.На основе 11 исследований (4 meta-analyses). 9/11 исследований показывают положительные эффекты.
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B
Итог
Valerian root may help improve sleep when anxiety is a contributing factor, supported by mostly positive findings from multiple meta-analyses and reviews.
- 9 out of 11 studies (including 4 meta-analyses) show positive effects
- Research suggests valerian works through the GABA system to promote relaxation
- Long history of traditional use for nervousness and sleep problems
- Participant data not reported for this specific condition grouping
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
или: Placebo
Эффект: None
None
Meta-Analysis
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Dose: Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion
или: Placebo
Эффект: Silexan MD -3.84 (95% CrI -6.31 to -1.34); Kava MD -2.46 (95% CrI -4.47 to -0.32); Ginkgo biloba MD
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
или: Placebo
Эффект: None
None
in vitro / metabolic engineering study
Metabolic engineering of Escherichia coli for production of valerenadiene.
Dose: None
или: Placebo
Эффект: highest yield: 62.0 mg/L valerenadiene (19.4 mg/L/OD600)
None
systematic review
[Use of valerian in anxiety and sleep disorders: what is the best evidence?].
Dose: variable valerian root extract doses
или: Placebo
Эффект: None
None
In Vitro
Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats.
Dose: valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg
или: Placebo
Эффект: significant reduction in anxious behavior vs ethanol control
Key Statistics
11
Исследования
--
Участники
↑
Positive
B
Оценка
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 цитирований
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 цитирований
Nutrients
2021
85 цитирований
Planta medica
2021
41 цитирований
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 цитирований
Journal of biotechnology
2017
25 цитирований
Acta medica portuguesa
2011
21 цитирований
Phytomedicine : international …
2010
148 цитирований
Medical science monitor …
2009
85 цитирований
Journal of psychopharmacology …
2005
176 цитирований
Integrative cancer therapies
2004
59 цитирований
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Часто используемые дозировки
- sleep:
- 300-600 mg standardized extract, 30 min before bed
Верхний предел: Not established
Дозировки, изученные в исследованиях
| Дозировка | Длительность | Эффект | N |
|---|---|---|---|
| None | -- | Positive | -- |
| Various medicinal herbs: Silexan, Kava, Ginkgo biloba, Withania somnifera, Galphimia glauca, Passion | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| variable valerian root extract doses | -- | Mixed | -- |
| valerian root extract 3 ml/kg; valerenic acid 3 mg/kg; diazepam 1 mg/kg; ethanol 1 ml/kg | -- | Positive | -- |
| None | -- | Positive | -- |
Лучшее время приёма: 30-60 minutes before bed; may require 2-4 weeks for full effect
Safety & Side Effects
Зарегистрированные побочные эффекты
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI upset
- ⚠ Morning grogginess
- ⚠ Vivid dreams
Известные взаимодействия
- ● Sedatives and alcohol — additive CNS depression
- ● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
- ● Benzodiazepines — potential additive GABA effects
Допустимый верхний уровень потребления: Not established
Всегда консультируйтесь с врачом перед началом приёма любых добавок.Всегда консультируйтесь с лечащим врачом перед началом приёма любой добавки.
Frequently Asked Questions
Does Корень валерианы help with Проблемы со сном при тревожности?
Based on 11 studies with 0 participants, there is moderate evidence from clinical studies that Корень валерианы may support Проблемы со сном при тревожности management. Our evidence grade is B (Good Evidence).
How much Корень валерианы should I take for Проблемы со сном при тревожности?
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 Корень валерианы?
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 Корень валерианы and Проблемы со сном при тревожности?
We rate the evidence as Grade B (Good Evidence). This rating is based on 11 peer-reviewed studies with 0 total participants. The overall direction of effect is positive.
Related Evidence
Другие ингредиенты для Проблемы со сном при тревожности
Корень валерианы для других состояний
References
- [1] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [2] Wenting Zhang et al.. Pharmacol Res. 2022. Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis. doi:10.1016/j.phrs.2022.106204 PubMed
- [3] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [4] Silvia Borrás et al.. Planta Med. 2021. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. doi:10.1055/a-1510-9826 PubMed
- [5] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [6] S Eric Nybo et al.. J Biotechnol. 2017. Metabolic engineering of Escherichia coli for production of valerenadiene. doi:10.1016/j.jbiotec.2017.10.004 PubMed
- [7] Ana Nunes et al.. Acta Med Port. 2011. [Use of valerian in anxiety and sleep disorders: what is the best evidence?]. PubMed
- [8] K Murphy et al.. Phytomedicine. 2010. Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. doi:10.1016/j.phymed.2009.10.020 PubMed
- [9] Benjamin S Weeks. Med Sci Monit. 2009. Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. PubMed
- [10] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [11] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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