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evidence · mechanism · dose
Supplements/Herb

Valerian (Sleep)

Valeriana officinalis root extract for sleep latency.

Sleep & RecoveryMood & Anxiety

Overview

Valeriana officinalis root extract for sleep latency.

Natural sources
    Common forms

      Forms & variants of Valerian Root

      Different chemical forms of Valerian Root behave differently. Browse each form's mechanism, bioavailability, and best-use context.

      Parent
      Valerian Root

      Sedative herb traditionally used for sleep onset and mild anxiety.

      Mechanism of action

      Valerenic acid modulates GABA-A receptors; mild adenosine A1 affinity.

      Pathways

        Effects on the body

        Organ system effects

        Evidence-based benefits

        Reduces subjective sleep latency

        Moderate evidence

        Potential side effects

        Common
        • · GI upset
        • · Vivid dreams
        Rare
        • · Hepatotoxicity (rare)
        Serious

          Drug interactions

          CNS depressants
          Additive sedation.
          moderate

          Safety & non-supplemental interactions

          Educational summary — always confirm with your clinician or pharmacist before starting, stopping, or combining with prescription therapy.

          Avoid if you are
          • ·Pregnant or breastfeeding (insufficient safety data)
          • ·Children under 18 (unless directed by a clinician)
          Avoid / monitor with these medications
          • ·Alcohol, benzodiazepines, opioids, sedating antihistamines (additive CNS depression)

          Supplement interactions

          Pairs well with

          None listed.

          Avoid combining with

          No specific avoidances listed.

          Dosing & bioavailability

          Typical dose
          400–900 mg extract
          With food?
          30–60 min before bed

          Where to buy

          Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

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          Global delivery · curated brands
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          Thorne
          Practitioner-grade · NSF tested

          Scientific evidence (8)

          Meta-analysisAm J Med · 2006

          Valerian meta-analysis for insomnia

          Bent S, et al.

          16 RCTs of valerian in insomnia.

          Key findings

          Improved subjective sleep quality vs placebo.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — Reduces subjective sleep latency

          Live PubMed search

          Live results for "Valerian (Sleep) Reduces subjective sleep latency" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "Reduces subjective sleep latency". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — randomized controlled trial

          Live PubMed search

          Live results for "Valerian (Sleep) randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — meta-analysis

          Live PubMed search

          Live results for "Valerian (Sleep) meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — pharmacokinetics

          Live PubMed search

          Live results for "Valerian (Sleep) pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — safety adverse events

          Live PubMed search

          Live results for "Valerian (Sleep) safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewPubMed (NLM) · 1970

          PubMed: Valerian (Sleep) — dose response

          Live PubMed search

          Live results for "Valerian (Sleep) dose response" across the PubMed/MEDLINE peer-reviewed index.

          Key findings

          Opens current human and preclinical literature matching Valerian (Sleep) and "dose response". Filter by RCT, meta-analysis, or year on the results page.

          Open study
          Systematic reviewGoogle Scholar · 1970

          Google Scholar: Valerian (Sleep) — clinical evidence

          Live Scholar search

          Cross-database citation index for Valerian (Sleep) as it relates to "clinical evidence".

          Key findings

          Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

          Open study
          Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.