Valerian root

Tier 3 — weak evidence · Sleep · Anxiety

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.

Dose: 300–600 mg standardised extract (0.3–0.8% valerenic acid) 30–60 min before bed; evidence is weak