Conversely, both 100 and 300 mg/kg doses of VA increased the serotonin, dopamine, and melatonin levels in serum compared to the caffeine group. Overall, VA showed a dose-responsive effectiveness in enhancing sleep quality, characterized by decreased latency to sleep and extended sleep times. Notably, all three treatments—caffeine, melatonin, and valerian—resulted in an extension of sleep duration. However, administering melatonin and valerian counteracted the sleep disruptions caused by caffeine, with the exception of sleep patterns. Valerian Root: Nootropic Benefits, Uses, Dosage, & Side Effects The analysis included in this study provided valuable evaluations of these effects, offering insights into the possible therapeutic benefits of these substances. The global increase in sleep disorders has become a significant health concern, impacting not just the physical well-being of individuals, but also their mental health and overall quality of life. Similarly, treatments with VAI and VAII significantly increased sleep duration by 33% and 65%, respectively, compared to the control. However, researchers say that its effects wear off after four to six hours, so taking it just prior to going to sleep can help you get the most benefit. Experts aren’t sure exactly how its chemical compounds react, so they can’t determine specific dosages or how long it will take for valerian root to affect your system after you take it. So if you’re looking for a multi-use supplement, valerian root’s benefits may be worth it for you. Valerian (Valeriana officinalis L.) is a popular herbal medicine used as a sleep aid, however the outcomes of previous clinical studies are inconsistent. Steep 2 – 3 g dried root for ten minutes and consume 45 minutes before lights-out; aqueous extraction absorbs more slowly than capsules but lasts longer into the night.( aafp.org) Guidance on brewing methods appears in valerian tea sleep recipe. For individuals outside these categories, nightly valerian at the evidence-based dose remains a non-habit-forming natural sleep remedy with a favourable safety margin. Due to the scarcity of data, all placebo-controlled studies reporting values that are convertible to effect sizes were included for statistical analysis, irrespective of trials’ quality (Jadad scale). The effectiveness of V. officinalis in promoting sleep and reducing anxiety were evaluated by meta-analyses. The quality of randomized trials were assessed using Jadad scale.24 In order to extensively collect currently available information, both controlled trials and observational studies were included for reviewing, irrespective of potential risk of bias (Figure 1). A systematic review published in 2000, which analyzed 9 randomized clinical trials, found contradictory results and significant inconsistency in terms of patients, experimental design and methodology among the trials.19 Another systematic review and meta-analysis, published in 2006, analyzed 16 studies and this study also found significant methodological problems.20 Taibi et al. (2007) conducted a systematic review on 37 studies, of which 29 were controlled trials and 8 were open-label trials. Historically, however, its metabolic stimulating features such as diuretic, carminative, and menstrual stimulant properties had been more valued.16 It was in the middle ages that the use of valerian in treating nervous disorders and insomnia was recorded.16,17 There are over 200 valerian species worldwide, including V. wallichii DC., V. edulis Nutt., and V. fauriei Briq., among which Valeriana officinalis L. Figure 3 shows the concentrations of MDA in the brain, along with the activities of enzymes (SOD, CAT, and GPx). Sleep latency was measured as the period between pentobarbital injection and sleep onset. The β-actin (Cat. No. ab8227) antibody served as the control protein for normalization. Although hydroalcoholic extracts of valerian root in the recommended dosage improve sleep latency and quality, it is uncertain what constituents contribute to the efficacy.18 Standardised clinical practice ranges between 300 – 600 mg of extract (0.8 – 2 % valerenic acids) or 2 – 3 g of dried root tea taken 30 – 60 minutes before bed.( aafp.org) For step-by-step titration schedules see the best time & dose guide and the expanded valerian root dosage guide. Most clinical trials that cut sleep latency use extracts standardised to 0.8–2 % valerenic acids, a range now common in over-the-counter capsules.( onlinelibrary.wiley.com) One capsule (300–600 mg) taken 30–60 minutes before bed supplies the dose repeatedly shown to extend total sleep time.(aafp.org) Batch testing also limits microbial load and heavy-metal risk—an advantage over non-standardised powders. Specifically, the extract increased GABA expression, a crucial inhibitory neurotransmitter for sleep regulation, and countered the sleep-disruptive effects of caffeine by blocking the adenosine receptors. As we age, oxidative stress and inflammation in the brain can contribute to cognitive decline. These effects are due to Valerian’s ability to modulate stress responses and promote a balanced state of arousal. O. Kennedy in Phytotherapy Research found that a combination of valerian and lemon balm improved cognitive performance under stress.(8) During sleep, the brain processes and stores information from the day, which is crucial for long-term memory formation. Of 40 articles using valerian as a single herb, 36 studies were randomized controlled trials (RCT)30–65 and 2 studies were observational.66,67 Two studies addressed the potential induction of liver enzyme cytochrome P450 (CYP) isoforms.68,69 In addition, 2 RCTs were conducted using valepotriates (80% didrovaltrate, 15% valtrate, and 5% acevaltrate)70,71 (Table 1). Due to the variable measures, both numerical scores and binary scores were converted to effect sizes for the analysis.25 To evaluate the anxiolytic effect, a study reporting the overall emotional symptoms including anxiety and a study reporting binary outcomes, in addition to the studies reporting standard anxiety test scores, were included. In order to evaluate the effectiveness as a sleep aid, data on subjective ‘sleep quality’ improvement by repeated administration (ranging between 5 days to 8 weeks) were included in the analysis. In conclusion, the findings suggest that high doses (300 mg/kg) of valerian extract enhance both the quantity and quality of sleep through the GABAergic pathway and effectively increase sleep duration while reducing the time to fall asleep in a pentobarbital-induced sleep model in mice. In the second model, a different set of 25 mice were divided into five groups to examine the impact of pentobarbital (42 mg/kg) alone, with melatonin, or with the valerian extract on sleep induction, observing the effects 45 min after administration. For this purpose, the study utilized two experimental models on BALB/c mice to explore the effects of caffeine-induced insomnia and pentobarbital-induced sleep. Importantly, while the hydrophilic extract was agonistic, isovaltrate in the hydrophobic extract acted as an inverse agonist at adenosine A1 receptor.140 These findings indicate the hydrophilic and hydrophobic components of valerian act in opposite directions at adenosine receptors,140 supporting the traditional use of water-based extract as a sleep aid,16,140 and possibly explaining the contradictory findings regarding the efficacy of valerian hydroalcoholic extracts. In fact, a polar extract of valerian exhibited partial agonistic activity at A1 receptors140 and valerian contains hydrophilic constituents that interact with adenosine signaling, such as lignans of a olivil derivatives that is a partial agonist of adenosine A1 receptors.112,141 Thus, valerian’s hydrophilic constituents could exert the anxiolytic and sleep-inducing effects via adenosine signaling. It also examined how these compounds affect brain electrical activity, the serum concentrations of vital neurotransmitters, indicators of oxidative stress, receptor levels, and the sleep patterns of mice. In contrast, valerian extract treatments with CVAI and CVAII decreased sleep latency by 15% and 33%, respectively, suggesting a dose-dependent effect on accelerating sleep initiation. The effects of caffeine, melatonin, and VA (Valerian Pdr%2) on the brain Bax (A), Bcl-2 (B), and caspase-3 (C). The effects of caffeine, melatonin and VA (Valerian Pdr%2) on the brain GluA1 (A), GluN2A (B), and GluN1 (C). Your daily habits and environment can significantly impact the quality of your sleep. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. If you’re pregnant or breastfeeding, you should also avoid taking valerian root. You shouldn’t take valerian root alongside benzodiazepines, antihistamines, barbiturates, opiates, or alcohol, as valerian root may interact with these medications. Best stored in a cool, dry place due to valerian’s natural odor. Individuals looking for a clean, well-certified valerian supplement made with organic ingredients and minimal additives. It is Non-GMO Project Verified, gluten-free, halal, kosher certified, and lab-tested for purity—making it ideal for users seeking strict quality standards. These findings suggest that the augmentation of glutamate receptors could contribute to enhanced sleep behavior and neurological function. Over time, the stability and effectiveness of these extracts varied; initially, the aqueous extract impeded receptor binding, whereas the hydroalcoholic extract significantly facilitated it. Valerian volatile oil was employed to treat insomnia in a manner parallel to ours; it increased the expression of 5-HT and GABA in the hippocampus of rodents by activating the serotonergic synapse signal pathway, thereby alleviating symptoms of insomnia and reducing anxiety . Additionally, a meta-analysis by Bent in The American Journal of Medicine found that valerian supplementation resulted in an 80% greater chance of improved sleep quality compared to placebo.(3)Furthermore, the sleep-enhancing impact of the combination of valerian and cascade was demonstrated to be caused by the increased expression of the gamma-aminobutyric acid A receptor .However, the reduced frequency values in CVAII imply that adding VA to caffeine might have lessened some of the caffeine’s stimulating effects, leading to a decrease in the rate of neural activity.When more than 1 dose were tested, the result of the most effective dose was selected.Figure 5 illustrates the impact of various treatments on the levels of ionotropic glutamate receptors GluA1, GluN2A, and GluN1.I find I’m able to focus better on my evening tasks without the anxiety that used to plague me.” – Mark, 42For melatonin, the kit (Cat. No. E2245Mo, BT-LAB, Shanghai, China) had a range of 3–900 ng/mL and a sensitivity of 1.65 ng/mL, maintaining similar variability thresholds. Learn More About Sleep Aids Individuals requiring contraindication details or drug-interaction checkpoints should review the dedicatedside-effects and interaction guide. These findings explain why the dried root of Valeriana officinalis remains one of the most purchased “herbal tranquillizers” worldwide. Insomnia affects up to one in three adults, and the most common complaint is prolonged sleep latency—the gap between closing one’s eyes and actually drifting off. For those who are looking for tasty way to get benefits from supplements, these gummies may make a difference in the quality of life. In this guide, we explore the benefits of valerian root, what to look for in a high-quality supplement, and how to choose the right product for your needs. You shouldn’t give valerian root to children 3 or younger, as there’s no research on its effects for people this young. There’s no definitive research that shows how long it takes for valerian root to make you sleep. Valerian is a therapeutic herb utilized for enhancing sleep quality and alleviating anxiety . Evidence shows that herbal extracts can affect GABA receptors and regulate GABAergic signaling, although the exact way they alleviate insomnia is unknown . Additionally, melatonin and both doses of VA increased sleep duration and reduced sleep onset time compared to the pentobarbital control, which was particularly notable with high doses. “I’ve been using valerian for a month now, and my sleep quality has improved significantly. In the current study, valerian extracts VAI and VAII notably elevated the levels of glutamate receptors GluA1 (41% and 49%, respectively), GluN2A (7% and 23%, respectively), and GluN1 (65% and 61%, respectively) in the brain following caffeine administration. As a single dose, V. officinalis hydroalcoholic extracts did not improve sleep quality36,50 (RCT, Jadad scale 2-3), however improved REM sleep was observed in insomnia patients42 (RCT Jadad scale 2). A 2010 meta-analysis of randomised, placebo-controlled trials concluded that standardized valerian root for sleep can shorten this latency and improve subjective sleep quality without clinically relevant side-effects.( pubmed.ncbi.nlm.nih.gov) Subsequent polysomnography work has also reported modest increases in REM sleep percentage and deeper non-REM stages after valerian extract, with adverse events rarer than under placebo.(pubmed.ncbi.nlm.nih.gov) This valerian extract also positively influenced neurotransmitter levels in the brain, enhancing rapid neurotransmitter regulation, nerve function, and relaxation, contributing to better sleep quality and recovery from exhaustion. GABA acts via 3 subclasses of receptors termed GABAA, GABAB, and GABAC, each of which has distinct characteristics. We address this issue by discussing potential mechanisms underlying the therapeutic actions of valerian. Frequently used herbal partners and potential uses supported by evidence are shown with number of studies and total number of subjects (n). These 4 frequently used herbal partners and the study outcomes are summarized in Figure 6. Lupulus and P. incarnata75 (RCT Jadad scale 4) in combination with V. officinalis. The absence of such information limits the discussion as to why some extracts were ineffective while others exhibited effectiveness in those clinical trials. In addition, the text continues that ‘The extract of valerian is worthless, but the fluid extract has been found to possess all the medicinal virtues of the root’,99 suggesting that extraction methods could play a crucial role in preserving the therapeutic potency. According to the 1905 edition of King’s American dispensatory,99 ‘valerian excites the cerebro-spinal system.’ and ‘in medicinal doses it acts as a stimulant-tonic,…’, which suggests that valerian is not a simple hypnotic or anxiolytic agent. All gummy supplements we produced are formulated using high quality and natural ingredients. No, unlike prescription sedatives, valerian is non-addictive and doesn’t create dependence. For sleep benefits, consistent use for 2–4 weeks shows the best results. Ideal for those wanting a clean, powerful, and long-lasting supplement to support sleep and relaxation naturally. Those new to valerian may want to start every other day and adjust based on how their body responds. There’s little definitive research on valerian root’s effectiveness as a pain reliever, though a study done on rats suggests that it could ease both chronic and acute pain when combined with turnip extract. Most people who use it take it as a tea, though capsules and tablets are popular, too.Below, we’ll explore valerian root and its role as a natural sleep aid, covering its impact on the body, potential side effects, and recommended dosage. Additionally, the valerian treatment upregulated important glutamate receptors (GluA1, GluN2A, and GluN1) and modulated apoptotic markers (Bax, Bcl-2, caspase-3), suggesting potential benefits for sleep behavior and neurological health. The decrease in proapoptotic Bax levels and changes in Bcl-2 and caspase-3 levels across treatments underscore the complex interplay between caffeine, melatonin, and VA on the cellular survival pathways. Both extracts were found to engage with glutamate receptors; however, the hydroalcoholic extract demonstrated a selective affinity for a particular receptor ligand. Valerian Root Gummies Herbal combinations are also available (e.g. Valeirana-Melissa extract standardized to 0.8% valerenic acids; Bonusan, Rotterdam, Netherlands). Examples are Valerian (NOW FOODS, IL, US; Nature’s Way, WI, USA), Standardized Valerian (root extract standardized to 0.8% valerenic acids; Nature’s Way), and Amantilla (hydroalcoholic extract; NutraMedix, FL, USA), to name a few. It is possible that the negative outcomes observed in the trials using valerian extracts, rather than the raw materials, could have been caused by the loss of valepotriates in those extracts. As described above, multiple constituents, including valerenic acids, lignan, and valepotriates, differentially contribute to the therapeutic effectiveness of valerian. Of note, the expression patterns of GABA receptors in humans are sex- and age-dependent, and GABAA β3 subunit levels in the superior temporal gyrus were lower in older women than old men,122 suggesting that valerian’s actions via GABAergic signaling could depend on the sex and age. Imbalances or disruptions in the levels or channels through which these neurotransmitters and hormones communicate can lead to sleep disorders and disturbances . Serotonin has a role in mood regulation and indirectly affects sleep by helping to produce melatonin . In this study, the use of pentobarbital induced sleep disturbances, leading to shorter sleep periods and longer times to fall asleep. Valerian has a long history of use in Europe as a sleep aid, and its root extract is also gaining popularity as an over-the-counter remedy for insomnia in the U.S. . Further research by Cerny and Schmid in the Fitoterapia journal demonstrated that this herbal combination reduced sleep latency by 24% and improved sleep quality scores by 33% compared to baseline measurements. While primarily known for its sleep-promoting effects, valerian has shown potential in enhancing various aspects of cognitive function, including memory. Choosing the right valerian root supplement can be tricky, as not all products are made equally. NatureBell Valerian Root Complex offers a plant-based, melatonin-free solution for relaxation and restful sleep. Each serving provides 168 mg of organic Valeriana officinalis root extract in a convenient 1 fl oz dropper bottle. Start with a lower dose if you’re new to valerian and adjust based on tolerance. Global Healing’s Organic Valerian Root Extract is a premium liquid formula designed to deliver fast-acting support for sleep and stress relief. This suggests a risk of oxidative stress-induced genotoxicity and epigenetic alterations. Similarly to these results, our earlier study showed that L-theanine could affect accordingly in terms of these hormone level changes . In line with prior research conducted on mutant rodents, pharmacogenetic results in humans provide further evidence in favor of the notion that wakefulness, sleep, and the response to stimuli are regulated reciprocally via adenosinergic and dopaminergic signaling . Such findings are crucial for the development of holistic treatment strategies that address both the physiological and psychological aspects of sleep disorders, offering hope for safer, more natural, and potentially less side-effect-prone alternatives to conventional pharmacological treatments. Historical usage and modern research alike highlight Valeriana’s efficacy not only as a sedative and sleep aid, but also for its anxiolytic, antidepressant, antispasmodic, anticancer, and anti-HIV properties . I fall asleep faster and wake up feeling more refreshed without the grogginess I experienced with valerian by itself.” – Michael, 37 “I’ve tried valerian alone for sleep, but adding lemon balm made a noticeable difference. O. Kennedy in Phytotherapy Research found that the combination of valerian and lemon balm significantly improved cognitive performance under stress compared to placebo. The valerian-lemon balm combination works by complementary mechanisms of action – valerian primarily modulates GABA receptors while lemon balm inhibits GABA transaminase, the enzyme that breaks down GABA. While valerian is powerful on its own, its combination with lemon balm (Melissa officinalis) creates a synergistic effect that enhances the cognitive and calming benefits of both herbs. Take the Sleep Quiz to help inform your sleep improvement journey. Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Valerian may be better than melatonin in certain instances, but not all. Individuals looking for a clean, well-certified valerian supplement made with organic ingredients and minimal additives.GABAA and GABAC receptors are ligand-gated ion channels, while GABAB members are G-protein coupled receptors.Valerian has a long history of use in Europe as a sleep aid, and its root extract is also gaining popularity as an over-the-counter remedy for insomnia in the U.S. .You shouldn’t take valerian root alongside benzodiazepines, antihistamines, barbiturates, opiates, or alcohol, as valerian root may interact with these medications.These different species may have slightly varying chemical compositions and effects, but they are generally used for similar purposes as the common valerian.Seven studies examined valerian’s anxiolytic potential, and positive outcomes were observed in 6 studies.33,35,43,60,63,71 Valerian standardized extract 600 mg per day for 1 week reduced psychological and physiological stress reactivity under stress in healthy adult subjects43 (RCT Jadad scale 1). Effect of caffeine, melatonin, and VA (Valerian Pdr%2) on the brain electrical activity. The spray-dried powder form of valerian extract was used, containing a hydro-alcoholic extract of valerian roots (OmniActive Health Technologies, Mumbai, India) at 26.23%, hydroxypropyl methylcellulose at 73.27% (Novo Excipients, Navi Mumbai, India), and colloidal silicon dioxide at 0.5% (Daksh Medicare, Mumbai, India). To initiate sleep disruption, the first dose of caffeine was injected at the 15-min mark. The Valerianaceae family has been postulated to interact with glutamatergic receptors, playing a role in regulating the sleep–wake cycle and producing anxiolytic effects . Furthermore, the sleep-enhancing impact of the combination of valerian and cascade was demonstrated to be caused by the increased expression of the gamma-aminobutyric acid A receptor . These findings highlight the potential of melatonin and valerian in modulating neurotransmitter receptor expression in response to caffeine-induced disturbances, highlighting their therapeutic promise in neurochemical regulation. Additionally, administering 100 and 300 mg/kg doses of VA has been shown to mitigate oxidative stress, as evidenced by elevated brain activities of SOD, CAT, and GPx. However, the co-administration of caffeine with melatonin attenuated this effect, leading to increased levels of all hormones. Your doctor will ask questions and, if necessary, order tests to determine the root cause of your sleep issues so you can receive proper treatment. A variety of sleep disorders disrupt sleep and cause daytime tiredness. If you experience more than the occasional trouble sleeping and think you might have a sleep disorder, make an appointment with your doctor instead of self-treating with natural sleep aids. Since there are no official guidelines regarding natural sleep aids, consider speaking to your doctor before taking one. When taking a supplement, it’s often best to start with a low dose, then gradually increase it over time, if needed. These data suggest that valerian, as a 5-HT5A partial agonist, may act differently depending on what circumstances the subjects were placed and this could possibly explain the inconsistent outcomes among the trials. Indeed, a study demonstrated that 5-HT5A antagonists could have different sedative, anxiolytic, and anti-depressant properties130 (Figure 6). GABAA and GABAC receptors are ligand-gated ion channels, while GABAB members are G-protein coupled receptors. Randomised, double-blind designs show consistent reductions in sleep latency after nightly valerian. Readers looking for a mechanistic deep dive can explore our guide to valerenic-acid GABA modulation. Valerian root is one of the most trusted natural remedies for sleep and stress relief. Paradoxical stimulation,16,99 such as agitation and restlessness, was experienced only in minority.30,78,86 In older women with insomnia, valerian extract increased WASO,53 suggesting it could have stimulatory effects. Officinalis used in 5 trials,73,77,78,84,89 was the second most frequently combined herb, followed by P. incarnata used in 4 trials.73,75,77,86 The 2 herbs were used in combination with V. officinalis for sleep problems and anxiety, resulting in positive outcomes.73,75,77,78,84,86,89 Two studies were conducted on the combination of V. officinalis and H. On the other hand, the other 4 studies, conducted with subjects with adjustment insomnia,88 somatoform disorder patients73 (RCT Jadad scale 4), depression patients85 (observational), and children with affective disorders86 (observational), found that the herbal combinations with V. officinalis were effective in reducing anxiety. A concoction of valepotriates from V. wallichii 300 mg per day for 15 days reduced Wake Time After Sleep Onset (WASO) and improved sleep quality in insomnia patients70 (RCT Jadad scale 3). Valerian root contains complex bioactive compounds including valerenic acid, iridoids, and sesquiterpenes that interact with GABA, adenosine, and serotonin receptors in the brain. One possibility for exploration that arises is whether valerian is particularly useful in treating insomnia where there are higher levels of anxiety. As summarized in Table 3, the differences in polarity can lead to variability in the quality of valerian extracts depending on the extraction solvents. Our results demonstrated that sleep promotion and anxiolytic effects were the major therapeutic benefits expected of valerian (V. officinalis), and this herb could be also useful in treating OCD, cognitive dysfunction, menopausal hot flashes, as well as menstrual problems. Synergistic protocols pair 400 mg elemental magnesium or 200 mg l-theanine with 300 mg valerian to enhance sleep efficiency, according to open-label pilot data. Single 300 mg doses can shorten latency by up to five minutes, but larger gains accrue with chronic use.( sciencedirect.com) For expectations, see does valerian work the first night? Two to three grams of dried Valeriana officinalis steeped for ten minutes produces an infusion rich in water-soluble sesquiterpenes.( aafp.org) Peak plasma levels arrive later than with capsules, making tea suitable for individuals who wake after midnight rather than struggle at lights-out. Readers seeking an in-depth structural overview can consult our companion article on valerenic-acid GABA modulation. The study assessed the effects of various doses of VA against the control groups including a control group, a pentobarbital (P) group, and a group receiving pentobarbital followed by melatonin (2 mg/kg) to explore their influence on sleep behaviors in mice under a pentobarbital-induced hypnotic state.Additionally, administering 100 and 300 mg/kg doses of VA has been shown to mitigate oxidative stress, as evidenced by elevated brain activities of SOD, CAT, and GPx.Of note, the expression patterns of GABA receptors in humans are sex- and age-dependent, and GABAA β3 subunit levels in the superior temporal gyrus were lower in older women than old men,122 suggesting that valerian’s actions via GABAergic signaling could depend on the sex and age.My mind quiets down, but I don’t feel drugged like I did with prescription sleep aids.” – Thomas, 51Protein levels were analyzed with the Image J software (version 1.54) and expressed as percentages relative to the control group, with normalization against β-actin levels.These findings suggest that the augmentation of glutamate receptors could contribute to enhanced sleep behavior and neurological function.Some studies suggest that caffeine may upregulate Bax expression or downregulate Bcl-2 expression, thereby promoting apoptosis in certain conditions .Studies of the longer-term safety of valerian root supplementation have not been conducted. Melatonin treatment reduced this latency by 22% compared to the control, indicating a quicker sleep onset. Figure 7 demonstrates the impact of melatonin and VA (Valerian Pdr%2) on sleep duration (A) and sleep latency (B) following the administration of pentobarbital in a sleep model. Figure 6 details the effects of various treatments on apoptotic markers including Bax, Bcl-2, and caspase-3 in the brains of mice. This research is vital, considering the close association between sleep disturbances and psychiatric disorders . The intricate neurobiological mechanisms that underlie these disorders are the subject of ongoing research, which aims to shed light on the complexities of sleep regulation and to identify effective treatments for sleep-related conditions. The densitometric analysis of the relative intensity according to the control group of the Western blotting bands was performed with β-actin normalization to ensure equal protein loading (D). The densitometric analysis of the relative intensity according to the control group of the Western blotting bands was performed with β-actin normalization to ensure equal protein loading (E). It has been suggested that valerian may be useful to improve subjective sleep quality22 and that repeated administration is required to obtain significant effects.36 In order to evaluate if repeated administrations could consistently improve sleep quality, a meta-analysis was carried out (Figure 2).Regarding sleep duration, melatonin (considered a positive control) increased it by 49% relative to the control group.Subgroup analysis revealed high variability for valerian extracts34,47,49,51,63 (RCTs Jadad scale 3-5), whereas positive outcomes were observed for the whole root35,60 (RCTs Jadad scale 3 and 5).In addition to the effectiveness of valerian alone, 19 studies evaluated the effectiveness of valerian in combination with other herbs or other agents, among which 16 studies used V. officinalis,65,72,82–86,88,89,73–80 2 studies used V. wallichii,81,87 and 1 study used an unknown valerian species.76 One study treated menopausal women with valerian essence in combination with lemon balm and observed sleep improvement, however the species and extraction methods were unidentified.76GABA is an inhibitory neurotransmitter within the central nervous system and is a key target of pharmacotherapies in the treatment of anxiety and sleep disorders.115,116 GABA is present in the central nervous system (CNS), where it plays a role in the maintenance of balance between excitatory and inhibitory neurotransmissions.Valerian root / rhizome 530 mg per day for 4 weeks reduced anxiety in HIV-positive patients receiving efavirenz35 (RCT Jadad scale 3), suggesting valerian could prevent neuropsychiatric adverse effects caused by the antiretroviral medication. FDA Regulation of Valerian Root Supplements By reducing excessive neural excitability, valerian may help maintain optimal cognitive function over extended periods. Its effects on neurotransmitter systems, particularly GABA, contribute to a calmer mental state that can enhance focus and cognitive endurance. Valerian contains a complex mixture of bioactive compounds that contribute to its effects on the nervous system. Valerian root contains a complex mixture of compounds that contribute to its sedative and anxiolytic effects. Valerian (Valeriana officinalis) is an herb derived from the root of the Valeriana officinalis plant, native to Europe and parts of Asia. This experiment was conducted to explore the effects of valerian extract (VA, Valerian Pdr%2) compared with melatonin on the quality of sleep by using a mouse model where sleep was induced with pentobarbital. Subsequent injections at the 30-min mark involved DMSO, melatonin, and valerian extract (VA, Valerian Pdr%2) at concentrations of 100 mg/kg and 300 mg/kg, aiming to investigate their individual effects on brain activity under conditions of sleep disturbance. In order to monitor the effects of caffeine and different doses of valerian extract on brain electrical activity, ECoG recordings were performed for 105 min following caffeine injection, with ECoG spike frequency and spike amplitude analysis recorded. This research aimed to verify the impact of a novel valerinic acid (VA, Pdr%2) extract on sleep quality and its molecular action mechanisms by utilizing models of sleep induced by pentobarbital and caffeine in mice. Best Practices for Safe, Restorative Use of Valerian Root The effects of caffeine, melatonin, and VA (Valerian Pdr%2) on the brain tissue MDA (A), SOD (B), CAT (C), and GPx (D). Additionally, the study evaluated the serum levels of serotonin, melatonin, dopamine, malondialdehyde (MDA), the activity of antioxidant enzymes (SOD, CAT, and GPx), and the molecular effectiveness of the GABA and NMDA receptors, alongside apoptotic indicators Bax, Bcl2, and caspase-3. While earlier controversial studies did not directly address the impact of sleep deprivation on sleep quality 21,22, they laid the groundwork for understanding the potential influence of sleep deprivation on apoptotic pathways and their broader implications for overall health and sleep regulation. Pentobarbital, a hypnotic agent used for treating insomnia, can trigger sleep but may also disrupt sleep architecture. Forty-five minutes after the oral treatments, a dose of pentobarbital (42 mg/kg) was injected into the left side of the abdomen to induce sleep in the mice. Protein levels were analyzed with the Image J software (version 1.54) and expressed as percentages relative to the control group, with normalization against β-actin levels. Enzyme-linked immunosorbent assay (ELISA) kits were employed to measure the dopamine, serotonin, and melatonin levels. The composition was finalized with a 2% valerenic acid content, as determined through HPLC analysis . Valerian (Valeriana officinalis L.) is a popular herbal medicine used as a sleep aid, however the outcomes of previous clinical studies are inconsistent.Valerian root contains complex bioactive compounds including valerenic acid, iridoids, and sesquiterpenes that interact with GABA, adenosine, and serotonin receptors in the brain.The current study has reviewed the effectiveness of valerian without specifying target populations.These gummies are flavored with natural fruit extract for a delicious experience.During sleep, the brain processes and stores information from the day, which is crucial for long-term memory formation.In order to monitor the effects of caffeine and different doses of valerian extract on brain electrical activity, ECoG recordings were performed for 105 min following caffeine injection, with ECoG spike frequency and spike amplitude analysis recorded.This extract has long been valued for its naturally calming properties.Reported falling asleep quicker within the first week of using our gummies. Pharmacological assays confirm that valerenic acid binds to the β2/β3 subunits of the human GABA-A receptor and enhances chloride influx, thereby reducing neuronal excitability.( pubmed.ncbi.nlm.nih.gov,pmc.ncbi.nlm.nih.gov) Isovaleric acid shows a similar but weaker affinity, supporting the sedative profile of the whole extract. Yes, valerian root is safe for nightly use in appropriate doses. Valerian root (Valeriana officinalis) is known for its calming effects and is one of the most researched herbal supplements for sleep. Caffeine, melatonin, and valerian extract were dissolved in DMSO and then diluted with normal saline. While VA was shown to increase glutamate binding , the modulation of the GABA and NMDA receptors by VA may contribute to valerian’s anxiolytic and sedative effects. Some evidence has suggested that valerian may also enhance the secretion of melatonin, a hormone that assists with sleep regulation, by acting as a partial agonist of the 5-hydroxytryptamine 2A receptor . For example, the antioxidant compounds in valerian, such as hesperidin and linarin, help protect neurons from oxidative stress, which can impair memory function. M Nam found that valerian extract improved spatial memory in animal models.(6) These effects contribute to a calmer mental state and reduced physiological stress responses. These different species may have slightly varying chemical compositions and effects, but they are generally used for similar purposes as the common valerian. Effect sizes (Hedges’ g) for each study (blue circles) and combined effect size (green circle) are shown. Positive values indicate either reduced anxiety or enhanced calmness. However, due to the scarcity of data (2 studies for the whole root), it is difficult to draw a conclusion. Average 81.3 mg per day of valepotriates for 4 weeks reduced the score of HAM-A in generalized anxiety disorder patients71 (RCT Jadad scale 5), suggesting that valepotriates are the active anxiolytic constituents. Effect sizes (Hedges’ g) for 10 studies (blue circles) and combined effect size (green circle) are shown. Seven studies examined valerian’s anxiolytic potential, and positive outcomes were observed in 6 studies.33,35,43,60,63,71 Valerian standardized extract 600 mg per day for 1 week reduced psychological and physiological stress reactivity under stress in healthy adult subjects43 (RCT Jadad scale 1). Results suggested that inconsistent outcomes were possibly due to the variable quality of herbal extracts and that more reliable effects could be expected from the whole root/rhizome. Comparative trials are limited, but meta-analyses suggest valerian outperforms placebo in mild insomnia, while melatonin excels after jet-lag or shift-work disruption.( pmc.ncbi.nlm.nih.gov) See our detailed comparison in valerian vs melatonin for better sleep. Clinical trials showing the most consistent outcomes use extracts standardised to 0.8–2 % valerenic acids.( aafp.org) Labels should indicate this range. Taken together, these data indicate that correctly dosed valerian can reduce time to sleep, extend restorative phases and improve morning alertness, especially in adults with mild or situational valerian insomnia. Though the research on valerian root for pain is limited, anecdotally, people have long reported that using valerian root provides relief from headaches, menstrual pain, and stomach pain.The outcome variables were extracted from V. officinalis treatment group and placebo group by 1 author, which was checked by 2 authors.They really help me get into a deep sleep and stay asleep.Further research is warranted to elucidate the mechanisms underlying these effects and to explore their clinical implications.Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.Around 40% of individuals with insomnia have taken non-prescription drugs or alcoholic drinks to aid with sleep, while about one-quarter have tried prescription treatments at least once .Three studies investigated the effectiveness of other Valeriana spp.Also known as setwall, all-heal, or garden heliotrope, this herb’s roots have been used for centuries as a natural remedy for anxiety, insomnia, and other nervous system disorders. Investigations from various studies indicate that between 30% and 40% of older adults experience difficulty falling or staying asleep 2,3. This research examined the potential sleep-enhancing effects of VA (Valerian Pdr%2) in mice. Valerian extract, a traditional remedy for sleep problems, offers potential therapeutic options. “I was skeptical at first, but valerian has helped reduce my anxiety without the grogginess I experienced with prescription medications.” – John, 39 “As someone with mild insomnia, valerian has been a game-changer. The effectiveness of valerian as a sleep aid has been the major research focus, and several systematic reviews were conducted previously. According to the European Medicine Agency (EMA), the well-established uses of V. officinalis root include the relief of mild nervous tension as well as sleep disorders. However, due to the presence of multiple active constituents and relatively unstable nature of some of the active constituents, it may be necessary to revise the quality control processes, including standardization methods and shelf life. Melatonin corrects circadian mis-timing; valerian reduces sleep latency via GABAergic modulation. Most users wake alert, yet high doses (≥ 900 mg) or poor sleep hygiene can lead to transient sluggishness the next day.( healthline.com, ods.od.nih.gov) Reducing the dose or moving intake to 60 minutes pre-bed usually resolves this effect. Studies of the longer-term safety of valerian root supplementation have not been conducted. Also, those who are pregnant or nursing and children under the age of 3 shouldn’t take valerian root, as the risks haven’t been studied in these groups yet. Researchers have found taking valerian root regularly for up to 28 days doesn’t cause problems for most adults. Yes, valerian root is safe for nightly use in appropriate doses.Specifically, the expression levels of GABAA R2 were enhanced by 22% with melatonin and 43% with VAII, GABAB R1 by 34% with melatonin and 45% with VAII, and GABAB R2 by 24% with melatonin and a remarkable 72% with VII.Exploratory work with 120 mg micro-doses shows negligible effect on latency yet retains daytime calmness, making this approach relevant for shift workers sensitive to residual sedation.I took a chance with these, after listening to my husband on how much he’s struggled with sleep more and more.Overall, VA showed a dose-responsive effectiveness in enhancing sleep quality, characterized by decreased latency to sleep and extended sleep times.In fact, a polar extract of valerian exhibited partial agonistic activity at A1 receptors140 and valerian contains hydrophilic constituents that interact with adenosine signaling, such as lignans of a olivil derivatives that is a partial agonist of adenosine A1 receptors.112,141 Thus, valerian’s hydrophilic constituents could exert the anxiolytic and sleep-inducing effects via adenosine signaling.Talk to your doctor before starting valerian root to discuss dosage and if it’s the best sleep aid for you. However, some studies found that valerian root had no effect or a statistically insignificant effect. Valerian root supplements have been found to help people fall asleep faster, improve their sleep quality, and spend more time in a deep sleep stage. Though this research suggests that valerian root may help anxiety, you shouldn’t take valerian root at the same time as certain medications, including benzodiazepines, opiates, antihistamines, and barbiturates. This is at least partially how valerian root supplements ease anxiety, though its impact could vary from person to person, depending on their sex and age. You shouldn’t give valerian root to children 3 or younger, as there’s no research on its effects for people this young.Due to the scarcity of data, all placebo-controlled studies reporting values that are convertible to effect sizes were included for statistical analysis, irrespective of trials’ quality (Jadad scale).Your doctor will ask questions and, if necessary, order tests to determine the root cause of your sleep issues so you can receive proper treatment.Many studies have found valerian root to be a safe natural sleep aid.It comprises several chemicals including oils, cyclic hydrocarbons, and amino acids .Valerian extract 100 mg33 or root / rhizome 100 mg,60 single dose 60 min before the initiation of surgical operation, reduced anxiety in anxious patients undergoing dental operation33,60 (RCTs Jadad scale 5).The densitometric analysis of the relative intensity according to the control group of the Western blotting bands was performed with β-actin normalization to ensure equal protein loading (D). Nature’s Lab Valerian Root offers a gentle, well-formulated sleep support supplement with a clean, transparent ingredient list. This extract has long been valued for its naturally calming properties. These gummies are flavored with natural fruit extract for a delicious experience. Whether you're dealing with occasional sleeplessness or looking for a consistent sleep aid, our Natural Sleep Aid Gummies are the perfect addition to your nighttime routine. Each bottle contains 60 delicious, chewable gummies, making it easy and enjoyable to take your nightly sleep aid. Supports restorative sleep phases for tissue recovery. Fosters a calm state that primes you for restorative sleep. Always talk to your healthcare provider if you’re taking prescription medications for anxiety, sleep, or seizures before starting valerian root. Individuals seeking a strong, organic, and plant-based valerian root supplement for long-term sleep and stress support—especially those avoiding gelatin or synthetic fillers. If you’re someone who struggles with falling asleep, staying asleep, or winding down after a stressful day, a valerian root supplement may be a natural solution worth considering. What Are The Cognitive Benefits of Valerian? Noticed deeper, more restful sleep after consistent use for two weeks. Reported falling asleep quicker within the first week of using our gummies. Promotes relaxation—facilitating deeper, more regenerative sleep. Remarkably, a higher dose of VA (300 mg/kg) further improved sleep quality, as indicated by shorter sleep latency and prolonged sleep duration, outperforming the effects seen with both the melatonin and lower-dose VA treatments. Mice treated with pentobarbital followed by 100 mg/kg of valerenic acid (VA) showed quicker sleep initiation and longer sleep compared to those only given pentobarbital, though their sleep quality did not exceed those of mice treated with pentobarbital and melatonin. The study assessed the effects of various doses of VA against the control groups including a control group, a pentobarbital (P) group, and a group receiving pentobarbital followed by melatonin (2 mg/kg) to explore their influence on sleep behaviors in mice under a pentobarbital-induced hypnotic state. Figure 1 illustrates the variations in spike amplitude (A) and frequency (B) observed in the ECoG recordings, which demonstrate the effectiveness of the caffeine, melatonin, and valerian extract doses (VAI and VAII) on the brain’s electrical activity in the groups studied. Officinalis and P. incarnata73,77 (RCTs Jadad scale 4-5), and 1 study used H. With respect to the potential herbal partners of V. officinalis, Humulus lupulus was the most frequently used in the clinical trials. Both of these negative outcomes were observed for single doses in healthy subjects. The company (OmniActive Health Technologies) had no role in the design of the study; in the collection, analyses, or interpretation of data; in the writing of the manuscript; or in the decision to publish the results. The data presented in this study are available on request from the corresponding author. The animal study was approved by the Animal Research Ethics Committee of Istanbul Medipol University. Further research is warranted to elucidate the mechanisms underlying these effects and to explore their clinical implications. Valerian has also been shown to exhibit inhibitory effects on rat hepatocarcinogenesis by inhibiting oxidative DNA damage, suppressing cell proliferation, and inducing apoptosis in GST-P+ foci by activating GABA(A)R-mediated signaling . The results suggest that these treatments can influence apoptotic processes in the brain, with VAII showing a distinct capacity to modulate these pathways, possibly offering neuroprotective benefits. Additionally, the 5-HT1A receptor saw an increase of 6% with melatonin and 27% with VAII. VAII, in particular, showed a pronounced effect in restoring these receptor levels, highlighting its role in maintaining neural homeostasis. However, the study outcomes considerably differed particularly when herbal extracts were used. Potential herb-drug interaction was addressed by examining the effects on cytochrome p450 (CYP) expression levels, and no significant impact was detected at least for CYP1A2, CYP2D6, CYP2E1 and CYP3A4/5.69,68 As a whole, valerian is safe in all ages. However, a study found that the same formulation at a higher dose increased anxiety while a lower dose was anxiolytic,78 suggesting that paradoxical stimulation could be avoided by cautious dosing. Perforatum with depression patients85 (observational) and children with affective disorders86 (observational), and the intervention reduced anxiety,85,86 improved sleep,86 and reduced depression symptoms.85 Two studies used M. In a study with Intensive Care Unit (ICU) patients, V. officinalis essential oil combined with acupressure effectively induced relaxation and improved sleep74 (observational). In addition, valerian root / rhizome 765 mg per day for 3 days for 2 cycles reduced pain severity and syncope in young females with dysmenorrhea58 (RCT Jadad scale 5), and valerian extract 1,260 mg for 7 days for 3 cycles reduced premenstrual symptoms63, supporting the traditional use of valerian as a menstrual stimulant.16 Three studies investigated the effectiveness of other Valeriana spp. Valerian root / rhizome 675 mg or extract 1,060 mg per day for 8 weeks reduced severity and frequency of hot flashes in menopausal and postmenopausal women59,64 (RCTs Jadad scale 4). Valerian aqueous extract 750 mg per day for 8 weeks was effective in reducing the symptoms of obsessive-compulsive disorder (OCD)55 (RCT Jadad scale 2). Six studies investigated possible adverse effects on cognitive performance after V. officinalis extract intake (single dose) in healthy adults37,39,47,49,62 and elderly volunteers.45V. Of note, when depression patients were treated with V. officinalis (500 or 1,000 mg extract) and Hypericum perforatum (600 mg extract) for 6 weeks, higher valerian dose (1,000 mg) reduced anxiety more effectively85 (observational). Among 16 reports using herbal combinations with V. officinals, 8 studies examined the effects on sleep quality and/or latency and all those interventions led to positive outcomes.65,72,75,79,83,86,88,89 Six studies evaluated anxiolytic potential, and all those studies found positive outcomes at least for one of the measures at one of the tested dosages73,77,78,85,86,88 (RCTs Jadad scale 3-5 and 3 observational studies). Of note, chemical characteristics of the 3 species (V. officinalis, V. edulis, and V. wallichi) significantly differ; valerenic acids (valerenic acid, acetoxyvalerenic acid, hydroxyvalerenic acid) are specific to V. officinalis, whereas valepotriates (valtrate and isovaltrate) are common among the 3 species,98 suggesting that valepotriates at least in part contribute to valerian’s sleep promoting activity. It has been suggested that valerian may be useful to improve subjective sleep quality22 and that repeated administration is required to obtain significant effects.36 In order to evaluate if repeated administrations could consistently improve sleep quality, a meta-analysis was carried out (Figure 2). The study demonstrated that administering novel valerian extract doses of 100 mg/kg and 300 mg/kg to mice effectively reduced sleep latency and extended sleep duration, indicating improved sleep patterns and efficiency. In models of caffeine-induced sleep disturbance, a significant rise in brain MDA levels suggests that caffeine may contribute to oxidative stress . In the second phase of this study, the intraperitoneal injection of caffeine markedly decreased the serum levels of serotonin, dopamine, and melatonin compared to the control group. The effects of caffeine, melatonin, and VA (Valerian Pdr%2) on the brain tissue GABAergic receptors GABAA R2 (A), GABAB R1 (B), GABAB R2 (C), and serotonergic receptor 5-HT1A (D). In a clinical study involving human participants, researchers found that the valerian and oxazepam groups experienced enhanced sleep quality, with valerian being deemed as effective as oxazepam. In addition to the effectiveness of valerian alone, 19 studies evaluated the effectiveness of valerian in combination with other herbs or other agents, among which 16 studies used V. officinalis,65,72,82–86,88,89,73–80 2 studies used V. wallichii,81,87 and 1 study used an unknown valerian species.76 One study treated menopausal women with valerian essence in combination with lemon balm and observed sleep improvement, however the species and extraction methods were unidentified.76 Edulis 20 mg/kg for 2 weeks reduced sleep latencies and improved sleep quality in children with intellectual deficit and primary sleep problems46 (RCT Jadad scale 5), and V. edulis hydroalcoholic extract 450 mg single dose increased REM sleep and reduced the number of awaking in insomnia patients42 (RCT Jadad scale 5). They concluded that, although it is a safe herb, evidence did not support the clinical efficacy of valerian as a sleep aid for insomnia.21 A meta-analysis of 18 randomized placebo-controlled trials, published in 2010, concluded that valerian’s effectiveness had not been demonstrated with quantitative or objective measures although valerian could improve subjective sleep quality.22 So far, these inconsistent outcomes have not been fully explained. It is my favorite sleep aid! I took a chance with these, after listening to my husband on how much he’s struggled with sleep more and more. They really help me get into a deep sleep and stay asleep. People seeking a clean, organic, fast-absorbing valerian supplement—especially those who prefer liquids over capsules for ease of use or faster onset. Unlike capsules, this raw herbal extract is alcohol-free and uses a glycerin-based solution to enhance absorption and gentle delivery. Because of its potency, it’s best to avoid pairing it with other sleep aids unless directed by a healthcare provider. With a focus on purity, strength, and third-party lab testing, this supplement is designed for those seeking maximum impact from a small dose. It’s ideal for those prioritizing ingredient purity and certification, even if the valerian dosage is on the moderate side. I find I’m able to focus better on my evening tasks without the anxiety that used to plague me.” – Mark, 42 My mind quiets down, but I don’t feel drugged like I did with prescription sleep aids.” – Thomas, 51 “After struggling with racing thoughts at bedtime for years, the valerian and lemon balm combination has been transformative. Participants demonstrated enhanced mental clarity and focus while experiencing reduced anxiety during challenging cognitive tasks. Valerian’s antioxidant compounds and ability to modulate neurotransmitter systems help mitigate these effects. Valerian root has been used for centuries to promote calm, improve sleep quality, and reduce occasional anxiety. Consult your child’s physician before giving them any kind of sleep aid, including natural sleep aids like valerian root, melatonin, or magnesium. Whether you’re interested in valerian root, melatonin, ashwagandha, or cannabis, your doctor can advise on potential risks and side effects, as well as a recommended dosage. Brand in this category on Amazon In the present study, the significant reduction in GABAergic and serotonergic receptor levels by caffeine and their restoration by melatonin and VA treatments indicate the potential of these treatments in counteracting caffeine-induced neurochemical imbalances. Additionally, a recent study found that a chitosan nano-emulsion coating infused with Valeriana officinalis essential oil successfully preserved the activity of enzymes such as SOD, CAT, and ascorbate peroxidase (APX), further highlighting valerian’s potential in managing oxidative stress . Nonetheless, the simultaneous administration of caffeine and melatonin has notably decreased brain MDA levels. Most studies of valerian root for sleep found that participants experienced no adverse effects, or mild side effects at comparable rates to groups taking a placebo. After analyzing 60 studies published over nearly 40 years, researchers determined that valerian root can likely improve sleep and reduce anxiety in many people. The extract also displayed antioxidant and apoptosis regulatory activities, offering neuroprotective effects by reducing oxidative stress and enhancing the clearance of neurotoxic metabolites, further underscoring its therapeutic potential for sleep improvement and CNS health. This variability underscores the complex nature of valerian’s interaction with neural receptors, and its potential implications for sleep and anxiety regulation. Research involving two distinct valerian extracts, one aqueous and the other hydroalcoholic, analyzed their effects on rat synaptic membranes . O. Malva in Neurotoxicity Research found that valerian extracts protected against oxidative stress-induced neuronal damage in cell cultures.(10) Additionally, valerian’s ability to improve sleep quality indirectly supports memory consolidation. In a randomized, double-blind, placebo-controlled trial, participants taking valerian extract reported a 66% reduction in anxiety symptoms compared to a 22% reduction in the placebo group.(5) Additionally, a meta-analysis by Bent in The American Journal of Medicine found that valerian supplementation resulted in an 80% greater chance of improved sleep quality compared to placebo.(3) Other therapeutic effects Systematic reviews agree that valerian is safe and may shorten latency; however, small samples and extract variability weaken certainty.( pmc.ncbi.nlm.nih.gov,sciencedirect.com) Trials using well-characterised, 0.8–2 % valerenic-acid extracts deliver the most consistent results, suggesting standardisation is critical. Recordings show modest but reproducible upticks in REM sleep percentage and slow-wave (deep) sleep after two weeks of valerian use, accompanied by steady or improved sleep efficiency.( pubmed.ncbi.nlm.nih.gov,pmc.ncbi.nlm.nih.gov) Neurochemical work attributes these shifts to valerenic-acid modulation of GABA-A receptors, a pathway explained in detail in the companion article on valerenic-acid GABA modulation. Unlike many over-the-counter sedatives, valerian is non-habit-forming and appears to modulate the brain’s GABA-A receptors via its signature constituents, valerenic and isovaleric acids. Study outcomes were assessed using various measures, such as sleep questionnaires and diaries, such as Pittsburgh Sleep Quality Inventory (PSQI),90 Insomnia Severity Index (ISI),91 and Epworth Sleepiness Scale (ESS), to polysomnography.92 Nineteen articles assessed the effectiveness of herbal combinations, of which 13 studies were RCT65,72,73–80,81–83 and 6 were observational studies84–89 (Table 2). Both quantitative and qualitative studies with human subjects were included. Today, people primarily take it forsleep issues, anxiety, premenstrual syndrome (PMS), menopause symptoms, depression, and headaches. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. Most sleep aids have melatonin and this one does not so I am not groggy in the morning. Valerian root contains multiple chemical compounds that may impact the human brain and body, but researchers haven’t pinpointed exactly which compounds affect us. The valerian plant is a flowering herb with a distinct scent native to Asia and Europe, but it can also be found in North America. Valerian root is an herb that’s commonly used as a sleep aid, but it’s not new. Solid REM sleep without the Melatonin hangover. Valerian extract 100 mg33 or root / rhizome 100 mg,60 single dose 60 min before the initiation of surgical operation, reduced anxiety in anxious patients undergoing dental operation33,60 (RCTs Jadad scale 5). Valerian root / rhizome 530 mg per day for 4 weeks reduced anxiety in HIV-positive patients receiving efavirenz35 (RCT Jadad scale 3), suggesting valerian could prevent neuropsychiatric adverse effects caused by the antiretroviral medication. Subgroup analysis was performed with 4 studies (1 ∼ 4) using the whole root/rhizome and 6 studies (5 ∼ 10) using extracts. Subgroup analysis for V. officinalis whole root and extract as a sleep aid. Meta-Analysis For broader context on compound diversity and safety, see the complete guide to valerian benefits and safety. This receptor-level interaction underpins the herb’s ability to shorten sleep latency without the tolerance seen in synthetic hypnotics. The same studies note that high concentrations may shift from potentiation to channel block, which explains rare reports of paradoxical stimulation. Our survey indicates that tablets, capsules, and teas are the most popular way to consume valerian root. If you’re pregnant or breastfeeding, you should avoid valerian root. Like any other dietary supplement that’s unregulated, you should be cautious when choosing between valerian root products. There’s no official dosage recommendation and no oversight on whether supplements contain ingredients other than valerian root.