Valerian Root
Herb ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
Traditional herbal sedative for sleep and anxiety relief.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Valerian Root is a herb most often used for sleep support, anxiety relief, relaxation. NutriStack rates the overall evidence as moderate. A typical adult dose is 300-600 mg before bed, commonly taken as standardized extract (0.8% valerenic acid). This profile indexes 16 sources.
The bottom line
Evidence rating moderate. Most-documented uses: sleep support, anxiety relief, relaxation. 16 sources indexed (2000–2026), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
Valerenic acid inhibits GABA transaminase, increasing GABA levels. Also acts as a partial agonist at 5-HT5a serotonin receptors and adenosine A1 receptors.8,7
Dosing & protocol.
30-60 minutes before bed11
What it actually costs.
Real-world pricing across three quality tiers. Assumes Standardized Valerian Extract.
Assumes 300-600 mg before bed. Vendor basis: NOW/iHerb, Vitacost, Life Extension, and Amazon marketplace; standardized valerenic acid extracts price higher. Updated 2026-05-28.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Valerian is a medicinal root rather than a culinary food; potency and odor vary.
Full safety detail.
Side effects
- Morning grogginess
- Headache
- GI upset
- Vivid dreams
Contraindications
- Liver disease
- Concurrent sedatives
- Surgery
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
4- 1Valeriana species and insomnia: multi-organ mechanisms and translational perspectivesPMIDYang S, Zhang H, Chen L et al. · Pharmaceutical biology · 2026
Yang S, Zhang H, Chen L et al.. Valeriana species and insomnia: multi-organ mechanisms and translational perspectives. Pharmaceutical biology. 2026
- 2Effect of Valeriana officinalis on Primary Dysmenorrhea: A Systematic Review and Meta-AnalysisPMIDRabiei F, Delavar MA, Mirabi P et al. · Reviews on recent clinical trials · 2025
Rabiei F, Delavar MA, Mirabi P et al.. Effect of Valeriana officinalis on Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. Reviews on recent clinical trials. 2025
- 3Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-AnalysisPMIDShinjyo N et al. · Journal of Evidence-Based Integrative Medicine · 2020
Valerian showed a significant benefit for improved sleep (RR 1.8) but with evidence of publication bias; no severe adverse events in subjects aged 7-80.
- 4Valerian for sleep: a systematic review and meta-analysisPMIDFernandez-San-Martin MI et al. · American Journal of Medicine · 2010
Qualitative results suggest valerian effective for subjective improvement of insomnia, but effectiveness not demonstrated with quantitative/objective measurements.
Randomized controlled trials
6- 5Effect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized TrialPMIDJenabi E, Khazaei S, Aghababaei S et al. · Journal of menopausal medicine · 2023
Jenabi E, Khazaei S, Aghababaei S et al.. Effect of Fennel-Valerian Extract on Hot Flashes and Sleep Disorders in Postmenopausal Women: A Randomized Trial. Journal of menopausal medicine. 2023
- 6Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trialPMIDRoh D, Jung JH, Yoon KH et al. · Phytotherapy research : PTR · 2019
Roh D, Jung JH, Yoon KH et al.. Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial. Phytotherapy research : PTR. 2019
- 7GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extractsPMIDBenke D et al. · Neuropharmacology · 2009
Valerenic acid exerts anxiolytic activity via beta3-containing GABA-A receptors in vivo; these neurons are a major cellular substrate for valerian's anxiolytic action.
- 8Valerenic acid potentiates and inhibits GABA(A) receptors: molecular mechanism and subunit specificityPMIDKhom S et al. · Neuropharmacology · 2007
Valerenic acid and valerenol bind specific sites on GABA-A receptors, enhancing GABA response selectively through beta2 or beta3 subunit-containing channels.
- 9Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trialPMIDMorin CM, Koetter U, Bastien C et al. · Sleep · 2005
Morin CM, Koetter U, Bastien C et al.. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005
- 10Critical evaluation of the effect of valerian extract on sleep structure and sleep qualitySource linkedPMIDDonath F, Quispe S, Diefenbach K et al. · Pharmacopsychiatry · 2000
Reviews & position papers
5- 11Does valerian work for insomnia? An umbrella review of the evidencePMIDAgah E et al. · Sleep Medicine Reviews · 2024
Data suggest valerian has a good safety profile but no robust evidence of efficacy for insomnia treatment with current study designs; safe at 300-600 mg doses.
- 12Complementary and alternative treatments for insomnia disorder: a systematic umbrella reviewPMIDEll J, Schmid SR, Benz F, Spille L · Journal of Sleep Research · 2023
Valerian was among the most frequently studied complementary treatments for insomnia, with some evidence of benefit for subjective sleep parameters, though more rigorous trials are needed.
- 13Identification of Nrf2 Activators from the Roots of Valeriana officinalisPMIDAfzal S, Zhou X, Or K et al. · Planta medica · 2023
Afzal S, Zhou X, Or K et al.. Identification of Nrf2 Activators from the Roots of Valeriana officinalis. Planta medica. 2023
- 14Structural Modification of the Natural Product Valerenic Acid Tunes RXR Homodimer AgonismPMIDZaienne D, Isigkeit L, Marschner JA et al. · ChemMedChem · 2023
Zaienne D, Isigkeit L, Marschner JA et al.. Structural Modification of the Natural Product Valerenic Acid Tunes RXR Homodimer Agonism. ChemMedChem. 2023
- 15Valeriana officinalis attenuates the rotenone-induced toxicity in Drosophila melanogasterPMIDSudati JH, Vieira FA, Pavin SS et al. · Neurotoxicology · 2013
Sudati JH, Vieira FA, Pavin SS et al.. Valeriana officinalis attenuates the rotenone-induced toxicity in Drosophila melanogaster. Neurotoxicology. 2013
Common questions.
Quick answers about Valerian Root, drawn from the data on this page.
What is Valerian Root?
Traditional herbal sedative for sleep and anxiety relief.
What is Valerian Root used for?
Commonly cited benefits of Valerian Root include: Sleep support; Anxiety relief; Relaxation. NutriStack rates the overall evidence as moderate.
What is a typical dose of Valerian Root?
A typical adult dose of Valerian Root is 300-600 mg before bed. The commonly recommended form is Standardized extract (0.8% valerenic acid). These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Valerian Root?
Reported side effects include morning grogginess, headache, gi upset, vivid dreams. This is educational information; check with a healthcare professional before use.
How strong is the evidence for Valerian Root?
NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Use this with your stack
Valerian Root in NutriStack.
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