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Herbal root extract thought to act on GABA-A receptors and adenosine signaling to produce mild sedation.
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.
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.