Valerian Root
- Effective dose
- 300–600 mg
- Evidence
- 2/5· Emerging
Last updated June 1, 2026
What it is
Valerian is an extract of the Valeriana officinalis root used as a sleep and relaxation aid. It is thought to influence GABA signaling in the brain, which may have a mild calming effect, though the active compounds are not fully identified. It is sold as capsules, teas, and tinctures.
Benefits
At roughly 300-600 mg of extract before bed, valerian may produce a small improvement in subjective (self-reported) sleep quality. Objective sleep measures such as time to fall asleep show little to no benefit, and results across trials are inconsistent.
When to take it
Typically taken 30 minutes to 2 hours before bedtime. Some studies suggest benefits are clearer after several days to weeks of nightly use rather than a single dose.
Side effects
Generally well tolerated; reported effects include headache, dizziness, daytime drowsiness, and stomach upset. May add to the sedating effects of alcohol, benzodiazepines, and other CNS depressants, so combining them warrants caution.
Sources
Products containing Valerian Root
No products in our database contain this ingredient yet.