Valerian Root
herbs
Valerian root is a herbal supplement derived from the Valeriana officinalis plant, traditionally used to promote relaxation and sleep quality. It contains compounds including valerenic acid and volatile oils that may interact with GABA receptors in the brain.
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Benefits
Dosage
Typical Dose
400-900 mg
Upper Limit
1500 mg daily
Timing
30-120 minutes before bedtime
Forms & Bioavailability
Dried root powder
Moderate; variable due to inconsistent active compound levels
Standardised extract
Higher; typically standardised to 0.8% valerenic acid
Capsules
Moderate to high depending on standardisation
Tea infusion
Lower; less concentrated extraction method
Side Effects
Interactions
Research Summary
Research on valerian root shows modest evidence for sleep improvement, with mixed results across studies. Most clinical trials demonstrate modest benefits over placebo for sleep latency and quality, though effect sizes are generally small to moderate. Long-term safety and efficacy data remain limited, and standardisation challenges between products complicate direct comparisons.
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The Bottom Line on Valerian Root
Valerian Root is moderately researched with promising but sometimes mixed evidence.It is most commonly used for sleep quality improvement and relaxation and anxiety reduction. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Valerian Root
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