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Sleep

Valerian

Also known as: Garden valerian, Valeriana officinalis, Valerian (Menopause Sleep), Valerian root

B
Evidence

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.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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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.

Complement
Restore
86
Thorne
Valerian Root
81
See all products →

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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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.