tuneTypical Dose
300–600 mg per day (standardized extract)
Natural Compound
Valerian Root
Valeriana officinalis
Evidence TierBWADA NOT PROHIBITED
watchEffect Window
2-4 weeks for full sleep benefit, with some acute relaxation possible
check_circleCompliance
WADA NOT PROHIBITED
Overview
Clinical Summary
Valerian root (Valeriana officinalis) contains compounds that influence GABA-related signaling and sleep architecture. It is used for insomnia and relaxation goals, particularly for sleep onset difficulties.
Systematic reviews suggest valerian can modestly improve subjective sleep quality, but outcomes depend heavily on extract quality and the whole-root preparation used. Objective sleep metrics are less consistent. Effects are generally mild and may require consistent use, with occasional next-day grogginess in sensitive individuals.
Inhibits GABA transaminase via valerenic acid, increasing synaptic GABA levels. May also bind GABA-A receptors directly.
Outcomes
What This Is Expected To Influence
Primary Outcomes
- Improved subjective sleep quality
- Reduced sleep onset latency
Secondary Outcomes
- Mild anxiolytic effect
Safety
Contraindications and Interactions
Contraindications
- Concurrent sedatives
- Liver disease
- Pregnancy
- Lactation
Side effects
- Headache
- Dizziness
- GI upset
- Vivid dreams
- Morning grogginess
Interactions
- Benzodiazepines (potentiation)
- Barbiturates (potentiation)
- Alcohol (additive sedation)
- CYP3A4 substrates (possible interaction)
Avoid if
- Liver disease
- Pregnancy or lactation
- Concurrent sedative medication use
Evidence
Study-level References
valerian-root-SRC-000Systematic review and meta-analysis
Sourceopen_in_newShinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323. PMID:33086877.
Population: Participants across 60 studies of valerian for sleep problems and related disorders.
Dose protocol: Mixed valerian root and rhizome preparations across 60 included studies
Key findings: Subjective sleep outcomes improved overall, but results varied substantially with extract quality and formulation.
Notes: Whole-root and rhizome preparations appeared more reliable than poorly standardized extracts.
Paper content
This 2020 systematic review remains useful because it explains why valerian results look inconsistent. Across 60 studies, subjective sleep and anxiety outcomes tended to improve, but extract quality and standardization varied widely, and whole root or rhizome products looked more reliable than fragmented preparations. That supports keeping valerian in the library as a modest, preparation-sensitive sleep aid rather than a dependable insomnia treatment.
valerian-root-SRC-001Systematic review and meta-analysis
Sourceopen_in_newShinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323. PMID:33086877.
Population: Participants across 60 studies of valerian for sleep problems and related disorders.
Dose protocol: Mixed valerian root and rhizome preparations across 60 included studies
Key findings: The pooled results of 16 trials showed that valerian produced a statistically significant improvement in sleep quality compared to placebo. Efficacy is most apparent when measured as a dichotomous variable (improvement vs. no improvement).
Notes: Whole-root and rhizome preparations appeared more reliable than poorly standardized extracts.
Paper content
This 2020 systematic review remains useful because it explains why valerian results look inconsistent. Across 60 studies, subjective sleep and anxiety outcomes tended to improve, but extract quality and standardization varied widely, and whole root or rhizome products looked more reliable than fragmented preparations. That supports keeping valerian in the library as a modest, preparation-sensitive sleep aid rather than a dependable insomnia treatment.
valerian-root-SRC-002Randomized, triple-blinded controlled trial.
Sourceopen_in_newVelasquez ACA, Tsuji M, Cordeiro LDS, et al. Effects of Passiflora incarnata and Valeriana officinalis in the control of anxiety due to tooth extraction: a randomized controlled clinical trial. Oral Maxillofac Surg. 2024;28(3):1313-1320. doi:10.1007/s10006-024-01259-6. PMID:38743126.
Population: Patients undergoing extraction of two unilateral third molars.
Dose protocol: Single pre-procedural dose of Valeriana officinalis before dental extraction
Key findings: Both valerian and passionflower significantly reduced state anxiety scores compared to placebo before third molar extraction.
Notes: Supports acute anxiolytic activity but in a narrow clinical context with a small sample.
Paper content
This triple-blinded RCT compared Valeriana officinalis, Passiflora incarnata, and placebo for presurgical anxiety before third molar extraction in 54 patients. Both herbal treatments significantly reduced state anxiety scores between baseline and the surgical timepoint, while placebo did not. Surgical discomfort and vital signs did not differ significantly across groups. The findings support a mild acute anxiolytic effect for valerian in procedural anxiety, though the sample was small, the clinical context was narrow, and the dose and extract details were not emphasized in the abstract.