缬草根 用于 入睡困难
B基于5项研究（1项荟萃分析、1项RCT），共15名参与者。3/5项研究显示积极效果。
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B
结论
Valerian root may help with falling asleep, but the evidence specific to sleep onset difficulty is limited by very small studies.
- Only 5 studies with 15 total participants — very small evidence base for this specific use
- 60% of studies show positive effects on falling asleep
- Includes 1 meta-analysis and 1 RCT, but sample sizes are very small
- Stronger evidence exists for valerian's general insomnia benefits
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
Randomized Controlled Trial
n=15
2 weeks
Double-blind
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: …
Dose: Tart cherry juice blend (CherryPharm) twice daily for 2 weeks
vs: Placebo
效果: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible
Key Statistics
5
研究数量
15
受试者
↑
Positive
B
等级
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 次引用
Nutrients
2021
85 次引用
Drugs & aging
2018
131 次引用
Journal of clinical …
2017
1097 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
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 | -- |
| Tart cherry juice blend (CherryPharm) twice daily for 2 weeks | 2 weeks | Positive | 15 |
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 入睡困难?
Based on 5 studies with 15 participants, there is moderate evidence from clinical studies that 缬草根 may support 入睡困难 management. Our evidence grade is B (Good Evidence).
How much 缬草根 should I take for 入睡困难?
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 入睡困难?
We rate the evidence as Grade B (Good Evidence). This rating is based on 5 peer-reviewed studies with 15 total participants. The overall direction of effect is positive.
Related Evidence
其他成分用于 入睡困难
缬草根 用于其他健康状况
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