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Herb

Valerian Root

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Valerian Root. GABAergic sedative herb — modest sleep onset benefit.

How it works. Valerenic acid binds GABA-A and inhibits GABA reuptake.

What the research supports. 1 graded claims. Strongest: Modestly improves subjective sleep (limited).

How much to take. Typical dose: 300–600 mg root extract pre-bed.

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. Anecdotes are not medical advice.

Valerian Root. GABAergic sedative herb — modest sleep onset benefit.

Key compound: valerenic acidC15H22O2 · 234.33 g/mol

What it is

GABAergic sedative herb — modest sleep onset benefit.

Also called

Valeriana officinalis

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 QualityAnxiety SupportSleep & Recovery

How it works

Valerenic acid binds GABA-A and inhibits GABA reuptake.

Pathways

  • Valerenic acid binds GABA-A
  • inhibits GABA reuptake

Effects

  • +Modestly improves subjective sleep supports

What the research supports

Modestly improves subjective sleeplimited

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
300–600 mg root extract pre-bed
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodOptional
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Common side effects

  • Headache
  • AM grogginess

Medication interactions

Prescription medications (general)minor

Always disclose Valerian Root 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 for insomnia: a meta-analysis ↗
Meta-analysis · Sleep Med · 2010

Subjective improvement in sleep quality.

PubMed: Valerian Root — Modestly improves subjective sleep ↗
Systematic review · PubMed (NLM) · 2026

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

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

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

Discussion

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