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Head-to-head evidence comparison — which supplement is right for you?
Kava vs Valerian Root: Kava has the stronger overall evidence (6 vs 5.5/10); they're alternatives for reduce anxiety & stress — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Kava wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
3 of 6 studies with measurable effects showed benefit.
Top outcomes
Verdict
Too few graded studies
1 of 1 studies with measurable effects showed benefit.
Top outcomes
Shared outcomes (2)
Outcomes where both Kava and Valerian Root have evidence — compare verdict strength side-by-side.
150-300mg kavalactones daily. The cited trials used 120 to 250 mg of kavalactones a day.
Evening for relaxation, 30-60 minutes before stressful events, Before bed for sleep
Water-extracted root powder or capsules
300-600mg extract
30-60 minutes before bed
Standardized extract capsules
and 6 more not shown
and 1 more not shown
Additive sedation, potential for excessive drowsiness
Avoid combining. Use one or reduce doses if combining.
30-60 minutes
30-60 minutes
30-60 minutes
1-2 hours
2-4 weeks
2-4 weeks
Next morning
Immediate
Herbal medicines in the treatment of psychiatric disorders: 10-year updated review
Phytotherapy research : PTR (2018) · Systematic review
Other encouraging herbal medicines with preliminary evidence include Curcuma longa (turmeric) in depression, Withania somnifera (ashwagandha) in affective disorders, and Ginkgo biloba (ginkgo) as an adjunctive treatment in Schizophrenia.
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence
Phytotherapy research : PTR (2018) · Systematic review
An open-ended search to 5 July 2017 was conducted using MEDLINE (PubMed), Scopus, and Cochrane library online databases and performed in a stepped format from preclinical to clinical investigations.
Herbal medicine for insomnia: A systematic review and meta-analysis
Sleep medicine reviews (2015) · Meta analysis · n=1602
There was no statistically significant difference between any herbal medicine and placebo, or any herbal medicine and active control, for any of the thirteen measures of clinical efficacy.
Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis
Journal of evidence-based integrative medicine (2020) · Meta analysis · n=6894
In addition, therapeutic benefits could be optimized when it was combined with appropriate herbal partners.
Fixed herbal drug combination with and without butterbur (Ze 185) for the treatment of patients with somatoform disorders: randomized, placebo-controlled pharmaco-clinical trial
Phytotherapy research : PTR (2009) · Rct · n=182
Analysis of the ITT population confirmed these results.
Herbal Medicines in Autism Spectrum Disorder: Therapeutic Potential, Plant Components, and Dosage Guidelines
Alternative therapies in health and medicine (2025) · Review
Passionflower and Valerian Root alleviate anxiety and hyperactivity through GABAergic pathways.
The two points come from two separate placebo-controlled trials, not from one trial comparing doses. 400 mg of aqueous root extract, taken on separate test nights, shortened self-rated sleep latency and improved sleep quality in 128 people, most clearly in poor or irregular sleepers (PMID 7122669). 530 mg of root extract nightly for 30 nights improved Pittsburgh sleep quality scores after heart bypass surgery in 72 patients, with no change in prothrombin time (PMID 33420602). The extracts and populations differ, so the curve is drawn flat and cannot show whether 530 mg does more than 400 mg. The cited meta-analyses found subjective improvement but give no per-trial doses (PMID 17145239, 33086877). No higher nightly dose for sleep was tested in a cited trial.
AI-estimated from published studies. Interpret as directional guidance.
Kava has a higher evidence score (6/10 vs 5.5/10) and wins in 2 of 3 categories.
For reduce anxiety & stress, Kava has a higher relevance score (90 vs 60).
Additive sedation, potential for excessive drowsiness Avoid combining. Use one or reduce doses if combining. Consult a healthcare provider for personalized advice.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.