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.
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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