Valerian
Sleep
Also known as: Garden valerian, Valeriana officinalis, Valerian (Menopause Sleep), Valerian root, Valerian Root Extract (Valeriana officinalis)
B
Grade B💊 300-600 mg extract before bed🎯 10 primary uses🔗 3 synergies⚠️ Review warnings
Levels upSleep+50 pts
Overview
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.
Primary Uses
SleepAnxietyRelaxationSleep (menopause)Night wakingAnxiety (mild)Sleep quality improvementSleep onset latency reductionGeneral relaxation supportMild anxiety support
Frequently Asked About Valerian
How much Valerian should I take?
The typical effective range is 300-600 mg extract before bed. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Valerian?
30-60 min before bed. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Valerian with food?
Optional.
Does Valerian interact with medications?
Yes — known interactions include CNS depressants and Anesthesia - stop before surgery. If you take any prescription medication, talk to your doctor or pharmacist before starting Valerian.
What does Valerian pair well with?
Valerian stacks well with Hops, Passionflower, and Lemon balm — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Valerian?
Valerian should be avoided or used with caution by people with None. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Valerian?
Most people tolerate Valerian well. The most commonly reported side effects are Morning grogginess, Headache, and Vivid dreams. Side effects are usually dose-dependent — lowering the dose often resolves them.
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
Research & Studies
Search the literature now
We haven’t curated landmark studies for Valerianyet — one-click into the primary literature here. PubMed (RCTs) is usually the highest-signal starting point.
Mechanism of Action
- • GABA-A modulation
- • Adenosine receptor activity
- • Reduces sleep latency
Evidence Quality
Evidence Grade B
Traditional sleep herb - variable response
Safety & Contraindications
Serious Warnings
- • None
Contraindications
- • None
Common Side Effects
- • Morning grogginess
- • Headache
- • Vivid dreams
Pregnancy & Breastfeeding
Avoid
Liver & Kidney Notes
Safe
Interactions
💊 Medications
- • CNS depressants
- • Anesthesia - stop before surgery
🧪 Supplements
- • Works with hops, passionflower
🍽️ Food & Alcohol
- • Additive with alcohol
Stacking & Synergies
Pairs Well With
Avoid Combining With
None significant
Best Goal Synergies
Sleep onset
Buying Guide
What to Look For
- • Standardized extract
Standardization Markers
Valerenic acid content
Adulteration risk
Low
Practical Notes
- • Individual response varies widely
- • Give 2-4 weeks trial
- • Takes 2+ weeks for best effect
- • Strong smell normal
- • Don't combine with alcohol
Tags
sleepanxietytraditionalmenopauseherbalsleep-supporttraditional-medicineclinical-evidencegaba
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Related Guides
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Honokiol
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Last reviewed: September 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, September). Valerian — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/valerian
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.