Sleep
Valerian
Also known as: Garden valerian, Valeriana officinalis, Valerian (Menopause Sleep), Valerian root
Valerian root is a traditional herbal remedy with moderate clinical evidence for improving sleep quality and reducing time to sleep onset. It contains multiple bioactive compounds including valerenic acid and appears to work through GABAergic and serotonergic pathways.
Primary uses
- Sleep
- Anxiety
- Relaxation
- Sleep (menopause)
- Night waking
- Anxiety (mild)
- Sleep quality improvement
- Sleep onset latency reduction
- General relaxation support
- Mild anxiety support
How it works
- GABA-A modulation
- Adenosine receptor activity
- Reduces sleep latency
Dosage
- Typical range
- 300-600 mg extract before bed
- Timing
- 30-60 min before bed
- With food
- Optional
- Duration
- May take 2-4 weeks for full effect
- Special populations
- Sleep difficulty, mild anxiety
Forms
- Extract
- Root extract
- Tincture
- Tea
- Root Extract Powder· 70/100
- Dried Root· 70/100
- Standardized Extract· 70/100
- Capsules· 70/100
Safety
Common side effects
- Morning grogginess
- Headache
- Vivid dreams
Contraindications
- None
Products containing Valerian
Top-scoring supplements in our catalog that list Valerian on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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Known interactions
Evidence notes
Traditional sleep herb - variable response
Grade B: Some human trials support key claims; further confirmation needed.
Valerian compared head-to-head
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