Valerian Root

Also known as: Valeriana officinalis, all-heal, garden valerian

Grade B — Moderate Evidenceherbsleep
300–600 mg extract30-60 min before bed. Full effects may require 2-4 weeks of consistent use.

Traditional sleep herb with moderate RCT support. Comparable to low-dose benzodiazepines. Not acutely sedating — builds over weeks.

🌙Sleep🧘Stress & Anxiety
Last reviewed: 2026-03-11

Evidence

Grade B

Studies

3

Interactions

3

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Cycling Protocol

6 weeks on/2 weeks off

GABAergic effects may cause tolerance; periodic breaks maintain sleep-promoting efficacy

Interaction Warnings

CNS depressants (sedatives, benzodiazepines, alcohol)Moderate

Additive sedation

CYP3A4 substratesLow

Valerian may inhibit CYP3A4; potential drug interactions

StatinsLow

Possible increased statin levels via CYP3A4

⚠️ Important Notes

  • Full effects require 2-4 weeks
  • Standardize to 0.8% valerenic acid
  • Discontinue 2 weeks before surgery

Clinical Evidence (3 studies)

Valerian for sleep: meta-analysis

Bent S et al. (2006) — Am J Med

Meta-analysis of 16 RCTs: may improve sleep quality without side effects

View on PubMed

Valerian 600mg comparable to oxazepam

Ziegler G et al. (2002) — Eur J Med Res

Sleep benefit comparable to oxazepam in RCT

View on PubMed

Valerian improved sleep structure

Donath F et al. (2000) — Pharmacol Biochem Behav

Improved sleep structure (polysomnography) after repeated dosing

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Valerian Root.

Magnesium Glycinate

Grade A

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

🌙 Sleep🧘 Stress & Anxiety

Ashwagandha

Grade A

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

🧘 Stress & Anxiety🌙 Sleep

Kava

Grade A

Cochrane-validated anxiolytic: significant anxiety reduction comparable to benzodiazepines. Use noble cultivar water extracts to minimize liver risk.

🧘 Stress & Anxiety🌙 Sleep

Related Supplements

Passionflower

Grade B — Moderate Evidence

Gentle anxiolytic herb comparable to low-dose oxazepam. Effective for pre-surgical anxiety and sleep without next-day impairment.

Lemon Balm

Grade B — Moderate Evidence

Gentle anxiolytic herb that provides calmness without sedation. Pairs well with valerian for sleep. Watch thyroid interactions.

Magnesium Glycinate

Grade A — Strong Evidence

Highly bioavailable form of magnesium. Strong evidence for sleep quality, muscle relaxation, and stress reduction. Most adults are deficient.

Ashwagandha

Grade A — Strong Evidence

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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