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Herb

Valerian Root

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Valerian Root. Sedative herb traditionally used for sleep onset and mild anxiety.

How it works. Valerenic acid is positive allosteric modulator of GABA-A receptor.

What the research supports. 1 graded claims. Strongest: Improves subjective sleep quality (mixed data) (limited).

How much to take. Typical dose: 300–600 mg standardized, 30–60 min before 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.

Forms. 1 forms. Pick one to open its profile.

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. Sedative herb traditionally used for sleep onset and mild anxiety.

Key compound: valerenic acidC15H22O2 · 234.33 g/mol

What it is

Sedative herb traditionally used for sleep onset and mild anxiety.

Also called

Valeriana officinalis

Food sources

Valeriana officinalis root

Goals

Sleep & RecoveryMood & Anxiety

How it works

Valerenic acid is positive allosteric modulator of GABA-A receptor.

Pathways

  • GABA-A modulation

Effects

  • +Sleep onset supports
  • ↓Anxiety decreases

What the research supports

Improves subjective sleep quality (mixed data)limited

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 standardized, 30–60 min before bed
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 valerenic acid form.
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Side effects & interactions

Common side effects

  • Headache
  • Vivid dreams

Medication interactions

Benzos / alcohol / opioidsmoderate

Additive sedation.

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

Combines with

Pairs well

Key studies

8 studies cited in total.

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

Opens current human and preclinical literature matching Valerian Root and "Improves subjective sleep quality". 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.

PubMed: Valerian Root — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

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

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