Valerian (Valeriana officinalis)
Sleep · Herbal sedative
Tier B-
What this is
Onset may take 1-2 weeks of consistent use; not reliable as an acute sleep aid. Often combined with hops, lemon balm, passionflower in European formulations. Smell and taste described as very unpleasant — capsule form preferred. Take 30 min pre-bed.
Mechanism
Root extract; valerenic acid modulates GABA-A receptor; also adenosine A1 agonism proposed; slow onset — chronic rather than acute use; distinctive unpleasant odor
Dose & route
300-600 mg root extract 30-60 min before bed; up to 900 mg
Citations
- https://pubmed.ncbi.nlm.nih.gov/17145239/
- https://pubmed.ncbi.nlm.nih.gov/29095253/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6340395/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.