缬草根用于失眠

基于41项研究（8项荟萃分析、2项RCT），共9,762名参与者。23/41项研究显示积极效果。

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结论

Valerian root is one of the most studied herbal supplements for insomnia, and research suggests it may offer modest sleep benefits, though results are not universal.

41 studies with 9,762 participants — one of the most researched herbal sleep aids
8 meta-analyses provide substantial evidence synthesis
About 56% of studies show positive effects — benefits may be modest
Differences in preparations and dosing may explain why results vary across studies

Key Study Findings

Review

Integrative sleep management: from molecular pathways to conventional and herbal treatments.

Dose: None vs: Placebo 效果: None None

review

Nutritional Supplements for Healthy Aging: A Critical Analysis Review.

Dose: None vs: Placebo 效果: None None

Other

Discovery of natural orexin 2 receptor antagonists from Valeriana species: A potential approach for insomnia …

Dose: None vs: Suvorexant Outcome: OX2R antagonist binding affinity (in silico) 效果: None None

研究人群: In-silico molecular docking study

Other

Telocytes Mediating the Effects of GABA-Herbal Medicine Composite on Insomnia.

Dose: None vs: Insomnia model without treatment Outcome: Serotonin content and sleep quality 效果: None None

研究人群: Healthy and insomnia rats

Other

Exploring the Effects and Mechanisms of Valerian Volatile Oil in Treating Insomnia Using Network Pharmacology, …

Dose: 100 mg/kg VVO (high dose) vs: Control mice Outcome: Sleep latency, sleep duration, MAOB expression 效果: None None

研究人群: Mouse insomnia model with network pharmacology

Randomized Controlled Trial n=40 3 weeks Double-blind

Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and …

Dose: None vs: Placebo Outcome: Sleep duration (Fitbit tracker) 效果: Mean +21.7 min/night; shortest night +48.7 min 0.019

研究人群: Adults with occasional sleep problems

Key Statistics

105

研究数量

11983

受试者

↑

Positive

等级

Referenced Papers

Metal Content in Valeriana officinalis L. Root Commercialized in a Spanish Region (Tenerife, Canary Islands). Other

Foods (Basel, Switzerland) 2026

Efficacy and Safety of Herbal Supplements with Anxiolytic, Antidepressant, and Sedative Action: A Review of Clinical Data and Toxicological Risks. Review

Pharmaceuticals (Basel, Switzerland) 2026

Nutritional Supplements for Healthy Aging: A Critical Analysis Review. Review

American journal of … 2025 6 次引用

Integrative sleep management: from molecular pathways to conventional and herbal treatments. Review

Naunyn-Schmiedeberg's archives of … 2025 4 次引用

Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials. Review

Sleep medicine 2025 4 次引用

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 次引用

Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: … RCT

Brain and behavior 2025 1 次引用

Exploring the Effects and Mechanisms of Valerian Volatile Oil in Treating Insomnia Using Network Pharmacology, Molecular Docking, and Molecular Dynamics … Other

International journal of … 2025 1 次引用

Telocytes Mediating the Effects of GABA-Herbal Medicine Composite on Insomnia. Other

Microscopy and microanalysis … 2025

Discovery of natural orexin 2 receptor antagonists from Valeriana species: A potential approach for insomnia treatment. Other

Chronobiology international 2025

Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical … RCT

Advances in therapy 2024 24 次引用

Herbal and Natural Supplements for Improving Sleep: A Literature Review. Other

Psychiatry investigation 2024 24 次引用

Impact of a Novel Valerian Extract on Sleep Quality, Relaxation, and GABA/Serotonin Receptor Activity in a Murine Model. Other

Antioxidants (Basel, Switzerland) 2024 17 次引用

Therapeutic potential of hypnotic herbal medicines: A comprehensive review. Review

Phytotherapy research : … 2024 14 次引用

Does valerian work for insomnia? An umbrella review of the evidence. Systematic Review

European neuropsychopharmacology : … 2024 9 次引用

Safety evaluation of aqueous extract from Valeriana officinalis L. roots: Genotoxicity, acute, subchronic and teratology toxicity. Other

Journal of ethnopharmacology 2024 8 次引用

Valeriana jatamansi: Bioactive Compounds and their Medicinal Uses. Review

Current topics in … 2024 4 次引用

Catching ZZZs: A Summary of the Most Common Herbal Medications Taken for Insomnia. Review

American journal of … 2024 3 次引用

Valerenic acid reduces anxiety-like behavior in young adult, female (C57BL/6J) mice. Other

Behavioural brain research 2024 1 次引用

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 次引用

Complementary and alternative treatments for insomnia disorder: a systematic umbrella review. Systematic Review

Journal of sleep … 2023 12 次引用

Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential Oils Treatment. Other

Biomolecules & therapeutics 2023 7 次引用

Counselling for Chronic Insomnia in Swiss Pharmacies: A Survey Study Based on Case Vignettes. Other

Pharmacy (Basel, Switzerland) 2023 3 次引用

Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. Review

Molecules (Basel, Switzerland) 2022 90 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

Valerian essential oil for treating insomnia via the serotonergic synapse pathway. Other

Frontiers in nutrition 2022 36 次引用

The Impact of Complementary and Alternative Medicine on Insomnia: A Systematic Review. Review

Cureus 2022 17 次引用

Prolonging effects of Valeriana fauriei root extract on pentobarbital-induced sleep in caffeine-induced insomnia model mice and the pharmacokinetics of its … Other

Journal of ethnopharmacology 2022 8 次引用

Secondary metabolites from Valeriana jatamansi with their anti-inflammatory activity. Other

Natural product research 2022 3 次引用

Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Systematic Review

Nutrients 2021 85 次引用

Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Review

Planta medica 2021 41 次引用

Valerian and valeric acid inhibit growth of breast cancer cells possibly by mediating epigenetic modifications. Other

Scientific reports 2021 32 次引用

Nutraceuticals for Sleep Disorders. Review

Combinatorial chemistry & … 2021 16 次引用

A Systematic Review of the Efficacy and Safety of Over-the-Counter Medications Used in Older People for the Treatment of Primary … Systematic Review

The Senior care … 2021 12 次引用

Use of Plant-Derived Natural Products in Sleep Disturbances. Review

Advances in experimental … 2021 7 次引用

The effects of Valerian on sleep spindles in a model of neuropathic pain. Other

Sleep science (Sao … 2021 2 次引用

An Alternative Cause of Encephalopathy: Valerian Root Overdose. Case Report

Cureus 2021 1 次引用

Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. Meta-Analysis

Journal of evidence-based … 2020 95 次引用

Current uses and knowledge of medicinal plants in the Autonomous Community of Madrid (Spain): a descriptive cross-sectional study. Other

BMC complementary medicine … 2020 48 次引用

Efficacy and safety of non-benzodiazepine and non-Z-drug hypnotic medication for insomnia in older people: a systematic literature review. Systematic Review

European journal of … 2020 39 次引用

A combination of Eschscholtzia californica Cham. and Valeriana officinalis L. extracts for adjustment insomnia: A prospective observational study. Other

Journal of traditional … 2020 17 次引用

Assessing insomnia management in community pharmacy setting in Jordan: A simulated patient approach. Other

PloS one 2019 19 次引用

Insomnia in Elderly Patients: Recommendations for Pharmacological Management. Review

Drugs & aging 2018 131 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

Natural Products from Single Plants as Sleep Aids: A Systematic Review. Systematic Review

Journal of medicinal … 2018 19 次引用

A Systematic Review and Meta-analysis on the Effect of Herbal Medicine to Manage Sleep Dysfunction in Peri- and Postmenopause. Other

Journal of menopausal … 2018 12 次引用

[Which alternative to benzodiazepines, Z-pills and other hypnotics for aged people ? Melatonin, valerian, or clomethiazole]. Systematic Review

Revue medicale suisse 2018 2 次引用

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 次引用

HPLC-Based Activity Profiling for GABAA Receptor Modulators in Extracts: Validation of an Approach Utilizing a Larval Zebrafish Locomotor Assay. Other

Journal of natural … 2017 27 次引用

Metabolic engineering of Escherichia coli for production of valerenadiene. Other

Journal of biotechnology 2017 25 次引用

Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster. Other

Biological & pharmaceutical … 2017 20 次引用

Prevalence of self-medication practice with herbal products among non-psychotic psychiatric patients from southeastern Serbia: A cross-sectional study. Other

Saudi pharmaceutical journal … 2017 19 次引用

Changes in Drosophila melanogaster Sleep-Wake Behavior Due to Lotus (Nelumbo nucifera) Seed and Hwang Jeong (Polygonatum sibiricum) Extracts. Other

Preventive nutrition and … 2017 15 次引用

Evaluation of effectiveness and safety of a herbal compound in primary insomnia symptoms and sleep disturbances not related to medical … Other

Nature and science … 2017 12 次引用

Community Pharmacists' Knowledge Regarding Donepezil Averse Effects and Self-Care Recommendations for Insomnia for Persons with AD. Other

Pharmacy (Basel, Switzerland) 2017 5 次引用

Review of Safety and Efficacy of Sleep Medicines in Older Adults. Review

Clinical therapeutics 2016 328 次引用

Effects of valerian on subjective sedation, field sobriety testing and driving simulator performance. RCT

Accident; analysis and … 2016 17 次引用

Herbal medicine for insomnia: A systematic review and meta-analysis. Meta-Analysis

Sleep medicine reviews 2015 152 次引用

Treatment of chronic insomnia disorder in menopause: evaluation of literature. Review

Menopause (New York, … 2015 73 次引用

Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. Other

The primary care … 2015 51 次引用

Complementary and alternative medicine (CAM) use in an Italian cohort of pediatric headache patients: the tip of the iceberg. Other

Neurological sciences : … 2014 58 次引用

Clinical applications of herbal medicines for anxiety and insomnia; targeting patients with bipolar disorder. Review

The Australian and … 2014 32 次引用

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 次引用

Psychophytomedicine: an overview of clinical efficacy and phytopharmacology for treatment of depression, anxiety and insomnia. Review

Holistic nursing practice 2014 10 次引用

Phytotherapy against insomnia: extravagant claims or an alternative medicine? Other

Pakistan journal of … 2013

Functional identification of valerena-1,10-diene synthase, a terpene synthase catalyzing a unique chemical cascade in the biosynthesis of biologically active sesquiterpenes … Other

The Journal of … 2013

Efficacy and safety of a polyherbal sedative-hypnotic formulation NSF-3 in primary insomnia in comparison to zolpidem: a randomized controlled trial. RCT

Indian journal of … 2013

Valeriana officinalis Dry Plant Extract for Direct Compression: Preparation and Characterization. Other

Scientia pharmaceutica 2012

A systematic review of insomnia and complementary medicine. Systematic Review

Sleep medicine reviews 2011 317 次引用

Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. RCT

Menopause (New York, … 2011 84 次引用

[Use of valerian in anxiety and sleep disorders: what is the best evidence?]. Review

Acta medica portuguesa 2011 21 次引用

Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Meta-Analysis

Sleep medicine 2010 161 次引用

Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. RCT

Journal of medicinal … 2010 157 次引用

Valeriana officinalis root extracts have potent anxiolytic effects in laboratory rats. Other

Phytomedicine : international … 2010 148 次引用

Treating primary insomnia - the efficacy of valerian and hops. Review

Australian family physician 2010 58 次引用

Pharmacokinetics of valerenic acid after single and multiple doses of valerian in older women. Other

Phytotherapy research : … 2010 21 次引用

A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia. RCT

Sleep medicine 2009 89 次引用

Formulations of dietary supplements and herbal extracts for relaxation and anxiolytic action: Relarian. Review

Medical science monitor … 2009 85 次引用

[Insomnias. II. Pharmacological and psychotherapeutic treatment options]. Meta-Analysis

Der Nervenarzt 2009 6 次引用

In vitro antioxidant activity of Valeriana officinalis against different neurotoxic agents. Other

Neurochemical research 2009

Pharmacotherapy for insomnia. Review

Clinics in geriatric … 2008 53 次引用

Complementary and alternative medicine for sleep disturbances in older adults. Review

Clinics in geriatric … 2008

Valerenic acid potentiates and inhibits GABA(A) receptors: molecular mechanism and subunit specificity. Other

Neuropharmacology 2007 169 次引用

A systematic review of valerian as a sleep aid: safe but not effective. Systematic Review

Sleep medicine reviews 2007 150 次引用

Therapeutic options for sleep-maintenance and sleep-onset insomnia. Review

Pharmacotherapy 2007 117 次引用

Insomnia associated with valerian and melatonin usage in the 2002 National Health Interview Survey. Other

Sleep 2007 58 次引用

A developmental toxicity-screening test of valerian. Other

Journal of ethnopharmacology 2007 36 次引用

Treating the health, quality of life, and functional impairments in insomnia. Review

Journal of clinical … 2007

A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze … RCT

Phytotherapy research : … 2007

Valerian for sleep: a systematic review and meta-analysis. Meta-Analysis

The American journal … 2006 400 次引用

The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation. Other

Chemical senses 2006 52 次引用

Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. RCT

Sleep 2005 187 次引用

Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. Review

Journal of psychopharmacology … 2005 176 次引用

Valerian extract and valerenic acid are partial agonists of the 5-HT5a receptor in vitro. Other

Brain research. Molecular … 2005 160 次引用

An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia. RCT

Medicine 2005 128 次引用

Management of insomnia: a place for traditional herbal remedies. Other

Prescrire international 2005 2 次引用

Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. Review

Journal of clinical … 2005

The gamma-aminobutyric acidergic effects of valerian and valerenic acid on rat brainstem neuronal activity. Other

Anesthesia and analgesia 2004 127 次引用

Safety and efficacy of herbal sedatives in cancer care. Review

Integrative cancer therapies 2004 59 次引用

Herbs commonly used by women: an evidence-based review. Review

American journal of … 2003 85 次引用

Valerian. Review

American family physician 2003

Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia--a randomized, double-blind, comparative … RCT

European journal of … 2002 105 次引用

Can valerian improve the sleep of insomniacs after benzodiazepine withdrawal? RCT

Progress in neuro-psychopharmacology … 2002 82 次引用

Herbs commonly used by women: an evidence-based review. Review

Disease-a-month : DM 2002 75 次引用

Anxiety, depression, and insomnia. Review

Primary care 2002 43 次引用

Over-the-counter sleeping pills: a survey of use in Hong Kong and a review of their constituents. Review

General hospital psychiatry 2002 38 次引用

[Valerian as a sleeping aid?]. Review

Tidsskrift for den … 2002 12 次引用

Kava and valerian in the treatment of stress-induced insomnia. Other

Phytotherapy research : … 2001 74 次引用

Stress-induced insomnia treated with kava and valerian: singly and in combination. Other

Human psychopharmacology 2001 52 次引用

Herbs and nutrients in the treatment of depression, anxiety, insomnia, migraine, and obesity. Other

Journal of psychiatric … 2001 42 次引用

The use of valerian in neuropsychiatry. Other

CNS spectrums 2001 30 次引用

[Drug for the treatment of sleep disorders--review]. Review

Zeitschrift fur arztliche … 2001 3 次引用

Polysomnographic evaluation of the hypnotic effect of Valeriana edulis standardized extract in patients suffering from insomnia. RCT

Planta medica 2001

Valerian for insomnia: a systematic review of randomized clinical trials. Other

Sleep medicine 2000 194 次引用

Valerian as a hypnotic for Hispanic patients. Other

Cultural diversity & … 2000 35 次引用

Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. RCT

Pharmacopsychiatry 2000 17 次引用

An overview of herbal medications with implications for the school nurse. Review

The Journal of … 2000 5 次引用

Unsafe and potentially safe herbal therapies. Meta-Analysis

American journal of … 1999 226 次引用

Dietary supplements and natural products as psychotherapeutic agents. Review

Psychosomatic medicine 1999 136 次引用

Herbal medications for common ailments in the elderly. Meta-Analysis

Drugs & aging 1999 36 次引用

Management of insomnia. Review

Journal of the … 1999 24 次引用

Beyond benzodiazepines: alternative pharmacologic agents for the treatment of insomnia. Review

The Annals of … 1998 169 次引用

[Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different … CCT

Medizinische Klinik 1977

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	--
None	--	Mixed	--
None	--	Positive	--
None	--	Positive	--
100 mg/kg VVO (high dose)	--	Positive	--
None	3 weeks	Positive	40
None	--	Positive	--
None	--	Positive	51

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 失眠?

Based on 105 studies with 11,983 participants, there is strong evidence from multiple clinical trials that 缬草根 may support 失眠 management. Our evidence grade is A (Strong Evidence).

How much 缬草根 should I take for 失眠?

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 失眠?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 105 peer-reviewed studies with 11,983 total participants. The overall direction of effect is positive.

Related Evidence

其他成分用于失眠

褪黑素（Melatonin） A CBD（大麻二酚） A Omega-3 脂肪酸 A 色氨酸（Tryptophan） A 维生素 D A 薰衣草 A

缬草根用于其他健康状况

焦虑相关性睡眠问题 B 入睡困难 B

快速结论

基于41项研究（8项荟萃分析、2项RCT），共9,762名参与者。23/41项研究显示积极效果。

Evidence Strength92%

High confidence

研究分析

RCT (14)Meta (8)Other (83)

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于失眠

了解更多

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缬草根 用于 失眠

Embed This Widget

结论

Key Study Findings

Key Statistics

Referenced Papers

Dosage & Usage

常用剂量

研究中使用的剂量

Safety & Side Effects

已报告的副作用

已知相互作用

Frequently Asked Questions

Related Evidence

其他成分用于 失眠

缬草根 用于其他健康状况

缬草根用于失眠

其他成分用于失眠

缬草根用于其他健康状况