缬草根 用于 焦虑相关性睡眠问题
B基于11项研究（4项荟萃分析）。9/11项研究显示积极效果。
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B
结论
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
vs: Placebo
效果: 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
vs: Placebo
效果: 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
vs: Placebo
效果: None
None
in vitro / metabolic engineering study
Metabolic engineering of Escherichia coli for production of valerenadiene.
Dose: None
vs: Placebo
效果: 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
vs: Placebo
效果: 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
vs: Placebo
效果: significant reduction in anxious behavior vs ethanol control
Key Statistics
11
研究数量
--
受试者
↑
Positive
B
等级
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 次引用
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 次引用
Nutrients
2021
85 次引用
Planta medica
2021
41 次引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 次引用
Journal of biotechnology
2017
25 次引用
Acta medica portuguesa
2011
21 次引用
Phytomedicine : international …
2010
148 次引用
Medical science monitor …
2009
85 次引用
Journal of psychopharmacology …
2005
176 次引用
Integrative cancer therapies
2004
59 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-600 mg standardized extract, 30 min before bed
上限： Not established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 30-60 minutes before bed; may require 2-4 weeks for full effect
Safety & Side Effects
已报告的副作用
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI upset
- ⚠ Morning grogginess
- ⚠ Vivid dreams
已知相互作用
- ● Sedatives and alcohol — additive CNS depression
- ● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
- ● Benzodiazepines — potential additive GABA effects
可耐受最高摄入量： Not established
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 缬草根 help with 焦虑相关性睡眠问题?
Based on 11 studies with 0 participants, there is moderate evidence from clinical studies that 缬草根 may support 焦虑相关性睡眠问题 management. Our evidence grade is B (Good Evidence).
How much 缬草根 should I take for 焦虑相关性睡眠问题?
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 缬草根?
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 缬草根 and 焦虑相关性睡眠问题?
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
其他成分用于 焦虑相关性睡眠问题
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