Last verified: 17 days ago
Valerian Root
Also known as: Valeriana officinalis, garden valerian, all-heal, setwall
Evidence under review. — Not yet rated
Herbal sleep aid with clinical evidence for improving sleep quality and reducing anxiety-related brain activity.
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What it does
Valerian root is an herbal extract from the Valeriana officinalis plant, used for centuries to promote relaxation and sleep. Clinical trials show it can meaningfully improve sleep quality —...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
530–1060 mg daily based on study doses
What the Science Says
Valerian root is an herbal extract from the Valeriana officinalis plant, used for centuries to promote relaxation and sleep. Clinical trials show it can meaningfully improve sleep quality — including how fast you fall asleep, how long you sleep, and how well you function the next day — particularly in people under stress or recovering from surgery. One study also found it may protect cognitive function after major cardiac surgery, and EEG research shows it measurably changes brain activity patterns linked to anxiety, even when self-reported anxiety scores didn't differ from placebo.
What It Doesn't Do
Not a proven standalone anxiety treatment — one RCT found no significant difference in self-reported anxiety vs. placebo. Won't replace prescription sleep medications for serious insomnia. No solid evidence it treats ADHD on its own — studies used it in combination with other herbs. Not proven safe during pregnancy based on the provided data. Don't assume vaping products labeled 'valerian root' actually contain it — some are spiked with dangerous synthetic cannabinoids.
Evidence-Based Benefits
Improves sleep quality, sleep latency, and daytime function after 30 nights of use.
Moderate EvidenceEffective at: 530 mg daily
Supporting studies (click to view on PubMed):
May protect against post-surgical cognitive decline in cardiac bypass patients.
Weak EvidenceEffective at: 1060 mg daily
Supporting studies (click to view on PubMed):
Alters brain connectivity patterns linked to anxiety, measurable on EEG.
Weak EvidenceEffective at: 300 mg daily (100 mg three times daily)
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Unknown — no pharmacokinetic data provided in the reviewed studies. Oral capsule form was used in all clinical trials.
Red Flags to Watch For
- Vaping products marketed as 'valerian root' have been found to contain synthetic cannabinoids — a serious and potentially life-threatening fraud
- No safety data for use during pregnancy from the provided studies; animal teratology data exists but human data is absent
- Potential interactions with tricyclic antidepressants flagged in drug interaction literature — consult a pharmacist before combining
- Most clinical trials are small (36–64 participants) and conducted in specific populations (post-surgery patients), limiting how broadly results apply
- Metal impurity testing of commercial products found variable quality — source matters when choosing a product
Products Containing Valerian Root
See how Valerian Root is used in these analyzed products:
Frequently Asked Questions
What does Valerian Root do?
Herbal sleep aid with clinical evidence for improving sleep quality and reducing anxiety-related brain activity.
What is the effective dose of Valerian Root?
530–1060 mg daily based on study doses
Is Valerian Root safe?
Vaping products marketed as 'valerian root' have been found to contain synthetic cannabinoids — a serious and potentially life-threatening fraud
What doesn't Valerian Root do?
Not a proven standalone anxiety treatment — one RCT found no significant difference in self-reported anxiety vs.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25