58
SCORE
Valerian root
Sleep · Anxiety
Tier 3 — Trending
What it is
A popular herbal sleep aid, but clinical evidence is underwhelming. NCCIH found that while people subjectively report sleeping better, objective sleep measurements show no actual improvement over placebo. The benefit is likely placebo. Generally safe for short-term use with minimal side effects. Melatonin, L-theanine, or magnesium glycinate have stronger scientific support.
Efficacy
2/5
Safety
4/5
Research
2/5
Onset
4/5
Cost
3/5
Drug-int.
4/5
Dose
300–600 mg standardised extract (0.3–0.8% valerenic acid) 30–60 min before bed; evidence is weak
Time of day & tips
Take 30–60 min before bed. Can be taken with water or herbal tea. May cause grogginess the next morning at higher doses. Do not combine with sedatives or alcohol.
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