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Herb

Valerian (Sleep)

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Valerian (Sleep). Valeriana officinalis root extract for sleep latency.

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

What the research supports. 1 graded claims. Strongest: Reduces subjective sleep latency (moderate).

How much to take. Typical dose: 400–900 mg extract.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Magnesium glycinate, L-theanine.

Common forms. Available as Standardized extract capsule, Liquid tincture (alcohol or glycerin), Powdered whole herb, Traditional decoction or tea.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Valerian (Sleep). Anecdotes are not medical advice.

Valerian (Sleep). Valeriana officinalis root extract for sleep latency.

Key compound: valerenic acidC15H22O2 · 234.33 g/mol

What it is

Valeriana officinalis root extract for sleep latency.

Food sources

Whole dried plant material (root, leaf, flower, or aerial parts depending on the species)Standardized hydroethanolic or aqueous extract (capsule, tincture, or tea)Powdered traditional preparation used in Ayurvedic, TCM, or Western herbal practice

Goals

Sleep & RecoveryMood & Anxiety

How it works

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

Pathways

  • Valerenic acid modulates GABA-A receptors
  • mild adenosine A1 affinity

Effects

  • ↓subjective sleep latency decreases

What the research supports

Reduces subjective sleep latencymoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
400–900 mg extract
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With food30–60 min before bed
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Common side effects

  • GI upset
  • Vivid dreams

Medication interactions

CNS depressantsmoderate

Additive sedation.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

Common forms

  • Standardized extract capsule
  • Liquid tincture (alcohol or glycerin)
  • Powdered whole herb
  • Traditional decoction or tea

Key studies

8 studies cited in total.

Valerian meta-analysis for insomnia ↗
Meta-analysis · Am J Med · 2006

Improved subjective sleep quality vs placebo.

PubMed: Valerian (Sleep) — Reduces subjective sleep latency ↗
Systematic review · PubMed (NLM) · 2026

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.

PubMed: Valerian (Sleep) — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

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

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