Valerian Root
Traditional herb for sleep onset and relaxation.
By Suplagen Team · Updated
What it is
Valerian root (Valeriana officinalis) is one of the most studied herbal sleep aids. It contains valerenic acid and other compounds that interact with GABA receptors.
How it works
Valerenic acid inhibits GABA breakdown and may act as a partial agonist at GABA-A receptors, promoting sedation.
What the evidence says
Moderate evidence for subjective sleep quality improvement; effects are gradual, not acute like melatonin.
How much to take
The catalog range is 300 to 600 mg, with 600 mg as the ceiling. Start at 300 mg; the moderate evidence for sleep quality came from ordinary doses held for weeks, not from escalating.
Expect the smell. Valerian root has a strong, unpleasant odor, and that's normal for the real thing.
When and how to take it
30 to 60 minutes before bed. Effects build over 2 to 4 weeks of consistent use, so judge it after a month, not a night.
Cycle it: 4 to 6 weeks on, 1 week off. Don't drive after taking it. If you combine it with melatonin, lower both doses; the sedation adds up.
Who should skip it
Off-limits in pregnancy, with cautions for breastfeeding and for active liver disease. Three moderate interactions, all about compounding sedation: sedatives and benzodiazepines, alcohol, and anesthetics. Stop it before any surgery and tell the anesthesiologist.
Safety Notes
- Has a strong, unpleasant odor (normal). Do not drive or operate machinery after taking.
- Cycling: 4-6 weeks on, 1 week off.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: active liver disease (caution), pregnancy/breastfeeding (caution).
- sedatives / benzodiazepines: Additive CNS depression; avoid or reduce doses.
- alcohol: Enhanced sedation; avoid concurrent use.
- anesthetics: Discontinue 2 weeks before surgery.
Timing With Other Supplements
- Melatonin: Additive sedation; use lower doses of each if combining.
Common questions
How much valerian root should I take for sleep?
300 to 600 mg, 30 to 60 minutes before bed. Start at 300 mg and give it 2 to 4 weeks.
How long does valerian take to work?
2 to 4 weeks of nightly use. It's gradual by nature, unlike melatonin, which works the same night.
Can you take valerian every night?
Yes, in cycles: 4 to 6 weeks on, then 1 week off. Nightly use is how the trials ran, and the break keeps the effect from fading.