Valerian Root

Also known as: Valeriana officinalis

●●○Moderate Evidence

One of the most used herbal sleep aids. Valerenic acid inhibits GABA breakdown, prolonging inhibitory neurotransmitter activity. Effects build over 2–4 weeks of use.

Effective Dose

300–600mg / 30–60 min before bed

per clinical evidence

Evidence Level

Moderate

Sleep & Recovery

Mechanism

GABA reuptake inhibition, partial GABA-A agonism (valerenic acid)

primary action

Best For

Sleep quality

Anxiety, Restlessness

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Valerian Root?

Valerian root has been used as a sleep remedy since at least ancient Greece. Its primary active — valerenic acid — inhibits the enzyme that breaks down GABA (GABA transaminase), effectively prolonging GABAergic signalling in a similar fashion to benzodiazepines, but much more mildly and without the dependency risk.

How It Works: The Science

Valerenic acid inhibits GABA-T (GABA transaminase) and acts as a partial GABA-A agonist at specific subunits. Valerenol (another component) also modulates GABA-A. These effects reduce neuronal excitability, promoting sleep onset and reducing nighttime awakenings. Isovaleric acid may also contribute to sedation.

Primary Mechanism

GABA reuptake inhibition, partial GABA-A agonism (valerenic acid)

Evidence-Based Benefits

Reduces time to fall asleep and improves sleep quality

moderate

Bent et al. (2006) meta-analysis — significant improvement in subjective sleep quality

Reduces anxiety symptoms

moderate

Andreatini et al. (2002) — comparable to diazepam for generalised anxiety disorder

Dosage Guide

Effective Dose

300–600mg / 30–60 min before bed

300–600mg extract (0.8% valerenic acid) 30–60 minutes before bed. Full effects take 2–4 weeks of nightly use. Can be combined with lemon balm for synergistic effects.

Safety Profile & Side Effects

Well tolerated. Paradoxical stimulation occurs in some individuals. Avoid with alcohol and sedative medications. No significant withdrawal reported at supplement doses.

Who Should (and Shouldn't) Take It

Best for

Sleep qualityAnxietyRestlessness

Who it's for

Those with difficulty sleeping, restlessness, or mild anxiety. A gentle, non-habit-forming alternative to pharmaceutical sleep aids.

Frequently Asked Questions

What is the recommended dose of Valerian Root?

300–600mg extract (0.8% valerenic acid) 30–60 minutes before bed. Full effects take 2–4 weeks of nightly use. Can be combined with lemon balm for synergistic effects.

Is Valerian Root safe?

Well tolerated. Paradoxical stimulation occurs in some individuals. Avoid with alcohol and sedative medications. No significant withdrawal reported at supplement doses.

How does Valerian Root work?

Who should take Valerian Root?

Those with difficulty sleeping, restlessness, or mild anxiety. A gentle, non-habit-forming alternative to pharmaceutical sleep aids.

Related Ingredients

Lemon Balm Passionflower Magnesium (Glycinate / Malate)L-Theanine

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →