Valerian (Valeriana officinalis)
Sleep & Recovery · Herbal sedative
Tier B-
Bottom line
Read Off Label grades Valerian (Valeriana officinalis) as B- (6.2/10) based on weak-moderate evidence, low-moderate benefit magnitude, and a low-risk safety profile.
Onset may take 1-2 weeks of consistent use; not reliable as an acute sleep aid.
Studied, labeled, or reported-use context: 300-600 mg root extract 30-60 min before bed; up to 900 mg — OTC; not individualized guidance.
What the evidence says
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. Capsules mask the odor and taste described in consumer use. Sleep trials and consumer protocols commonly use dosing about 30 minutes before bedtime.
Mechanism
Root extract; valerenic acid modulates GABA-A receptor; also adenosine A1 agonism proposed; slow onset — chronic rather than acute use; distinctive unpleasant odor
Studied, labeled, or reported dose & route
300-600 mg root extract 30-60 min before bed; up to 900 mg
This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.
Citations
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Common questions
- What does the evidence show about Valerian (Valeriana officinalis)'s effects?
- Read Off Label rates the evidence for Valerian (Valeriana officinalis) as Weak-Moderate and the benefit magnitude as low-moderate, producing an overall grade of B- (6.2/10). Onset may take 1-2 weeks of consistent use; not reliable as an acute sleep aid.
- What safety findings are reported for Valerian (Valeriana officinalis)?
- Valerian (Valeriana officinalis) has a low risk profile in the database. Low (rare hepatotoxicity — case reports disputed as contamination; morning grogginess; paradoxical excitation in some) Legal status: OTC.
- What doses or routes are reported for Valerian (Valeriana officinalis)?
- 300-600 mg root extract 30-60 min before bed; up to 900 mg This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
- How does Valerian (Valeriana officinalis) work?
- Root extract; valerenic acid modulates GABA-A receptor; also adenosine A1 agonism proposed; slow onset — chronic rather than acute use; distinctive unpleasant odor
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.