Valerian (Valeriana officinalis)
What it is
Herbal root extract thought to act on GABA-A receptors and adenosine signaling to produce mild sedation.
What the evidence says
Popular but evidence is mixed and methodologically weak. Bent et al.'s meta-analysis (16 RCTs, 1,093 participants) found valerian improved the odds of dichotomous 'improved sleep' (RR ~1.8) but noted high heterogeneity, publication bias, and that the conclusion may be overstated. Later meta-analyses show small subjective benefits (PSQI, self-rated quality) with little objective polysomnographic effect. Preparations and doses vary widely, undermining confidence. Generally well tolerated short-term.
300-600 mg of root extract taken ~30-120 minutes before bedtime; trial doses ranged roughly 225-1,215 mg/day.
Educational summary of doses studied — not a recommendation. Talk to a clinician before starting any supplement.
Sources (2)
- Valerian for sleep: a systematic review and meta-analysis (Bent et al.) - DARE quality-assessed record — American Journal of Medicine (via NHS CRD/DARE) (2006)
- Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis — Journal of Evidence-Based Integrative Medicine (2020)
Educational summary of published research, checked against primary sources and linked inline. Not medical advice; supplements are not FDA-evaluated to treat disease. See our editorial policy.