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Herb

Valerian Root Extract

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Valerian Root Extract. Valeriana officinalis for sleep.

How it works. Valerenic acid modulates GABA-A.

What the research supports. 1 graded claims. Strongest: Improves sleep quality (moderate).

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

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 Root Extract. Anecdotes are not medical advice.

Valerian Root Extract. Valeriana officinalis for sleep.

Key compound: valerenic acidC15H22O2 · 234.33 g/mol

What it is

Valeriana officinalis for sleep.

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 & Recovery

How it works

Valerenic acid modulates GABA-A.

Pathways

  • Valerenic acid modulates GABA-A

Effects

  • +sleep quality supports

What the research supports

Improves sleep qualitymoderate

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
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEither with or without food.
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Common side effects

  • Morning drowsiness

Medication interactions

Prescription medications (general)minor

Always disclose Valerian Root Extract use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

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 ↗
Meta-analysis · Am J Med · 2006

Improved subjective sleep quality.

PubMed: Valerian Root Extract — Improves sleep quality ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Valerian Root Extract and "Improves sleep quality". Filter by RCT, meta-analysis, or year on the results page.

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

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

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