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Valeriana officinalis
Traditional GABAergic sleep herb with mixed, modest evidence — may improve subjective sleep quality with consistent nightly use.
What the evidence says
Valerian Root doesn't have enough studies with structured effect-size data yet to pool a verdict. Browse the studies below for individual findings.
Most evidence is from high-quality meta-analyses and randomised trials published 1982–2025 with a typical study size of 182 participants.
Based on 61 studies · 5 meta-analyses · 41 RCTs · 7,179 total participants
Confidence
High confidenceWhat the studies found
By outcome
Scores Moderate because meta-analyses show a modest improvement in subjective sleep quality, but objective sleep measures are largely unchanged and trials are limited by methodological flaws and publication bias.
49 randomised trials
every one checked individually
Every randomised or controlled trial of Valerian Root indexed in PubMed, not a hand-picked subset. Meta-analyses and systematic reviews are deliberately excluded from this count: most of them cover many compounds at once, so counting them would inflate it.
PubMed · as of Jul 2026
1 trial ongoing or recruiting · 16 completed on ClinicalTrials.gov
1 of the completed trials have posted results
Registered trials show research momentum for Valerian Root, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Oct 2026
Valerian root has been used for centuries to promote sleep and reduce anxiety. It contains compounds that interact with GABA receptors.
The clinical evidence is mixed and limited by study quality: meta-analyses suggest a modest improvement in subjective sleep quality, but objective measures and acute sedation are largely unaffected (one trial found no sedation or driving impairment even at 1600mg).
Effects are subtle and best assessed over 2-4 weeks of consistent nightly use.
Enhances GABA signaling for calming effects
May promote sleepiness through adenosine
How Valerian Root works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Avoid due to insufficient safety data
Not recommended for children under 12
EMA's herbal monograph on valerian root (EMA/HMPC/150848/2015) covers adolescents from 12, at the adult dose, for certain preparations only: the root as a tea or powder, specific water, ethanol and methanol extracts, tinctures, and dry extracts made with 40-70% ethanol. Check that the product is one of those and labelled for adolescents, and keep to its dose. A product described only by its valerenic acid content has not been matched to the monograph. Discuss it with a doctor or pharmacist if symptoms persist or worsen after 2 weeks.
Additive sedative effects
Increased sedation
Additive CNS depression with anaesthetic and sedative medicines. Tell the surgical and anaesthetic team the exact product, dose and last dose before an operation. Follow their instructions about stopping and restarting it. After long-term use it may cause withdrawal if stopped abruptly, which is another reason to agree the plan with them.
Additive CNS depression and sedation
Tip: Take earlier or reduce dose
Tip: May resolve with continued use
Tip: Take with food
Valerian Root has an evidence score of 5.5/10 — moderate evidence based on 61 indexed studies, including 2 meta-analyses. Traditional GABAergic sleep herb with mixed, modest evidence — may improve subjective sleep quality with consistent nightly use. Representative study: PMID 33086877.
The commonly studied dose of Valerian Root is 300-600mg extract. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take Valerian Root is before bed. Taking it with food is preferred. Valerian (Valeriana officinalis) contains valerenic acid, which inhibits GABA transaminase (the enzyme that breaks down GABA), and isovaleric acid, which acts on GABA-A receptors.
Valerian Root has a safety rating of "moderate". That is a category, not a measure of individual risk, and there are precautions worth knowing. Reported side effects are uncommon and include morning drowsiness, headache, GI upset. Use caution if any of these apply to you: Liver disease (rare cases of liver toxicity reported).
Ashwagandha
Likely helpsReduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
Magnesium
Mixed evidenceSupports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Lavender
Too few graded studiesAromatic botanical with well-documented anxiolytic, sleep-promoting, and mood-supporting effects. In one 77-person trial, anxiety scores fell 45% on oral Silexan and 46% on low-dose lorazepam, with no test of the difference reported, which does not show it can replace a prescribed anxiolytic.
Kava
Probably helpsKavalactones are studied for anxiety. A Cochrane review of 11 placebo-controlled trials found kava extract lowered anxiety scores more than placebo, but no trial cited here shows it works as well as a prescription anti-anxiety medication.
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Reviewed by Dr. Baher Al Hakim · Last reviewed June 2026 · evidence from 61 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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