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.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Valerian product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Nutricost Valerian Root Capsules | 87 A | $0.23 |
| 2 | Complement Restore | 86 A- | $1.90 |
| 3 | NOW Foods Valerian Root | 86 A- | $0.12 |
| 4 | Nutricost Mood Complex Capsules | 85 A- | $0.44 |
| 5 | Pure Encapsulations Best-Rest Formula | 84 A- | $1.23 |
| 6 | Nutricost Sleep Aid Complex Capsules | 83 A- | $0.47 |
| 7 | Garden of Life mykind Organics Sleep Well Rest & Refresh | 83 A- | $0.77 |
| 8 | Bluebonnet Nutrition VALERIAN ROOT EXTRACT | 82 A- | $0.38 |
| 9 | Nested Naturals LUNA Gentle Sleep Supplement | 82 A- | $0.73 |
| 10 | Thorne Valerian Root | 81 A- | $1.00 |
| 11 | Vital Nutrients Sleep Aide | 81 A- | $1.95 |
| 12 | Nature's Way Revitalizing Sleep Formula | 78 B+ | $2.16 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Valerian should I take?
The typical range is 300-600 mg extract before bed. May take 2-4 weeks for full effect
When should I take Valerian?
30-60 min before bed. Optional.
Which form of Valerian is best?
Extract — Standardized to valerenic acid. Other forms in the catalog: Root extract, Tincture, Tea, Root Extract Powder, Dried Root, Standardized Extract, Capsules.
Is Valerian safe?
Commonly reported: Morning grogginess, Headache, Vivid dreams. Serious warnings: None. Safe
Which Valerian supplement scores highest?
Nutricost Valerian Root Capsules, at 87/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Sleep
- Anxiety
- Relaxation
- Night waking
What systematic reviews concluded
Outcomes that systematic reviews of Valerian reached a verdict on: 1 with no effect, 2 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found no effect (1)
“Valerian improved RLS and sleep but did not show a statistically significant improvement.” PMID 39064758
Not enough to say: cognitive performance.
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
- Tincture
- Tea
- Dried Root· 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.
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
Related in Sleep
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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.