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.
Typical use: 300-600 mg root extract 30-60 min before bed; up to 900 mg — OTC.
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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Common questions
- Does Valerian (Valeriana officinalis) work?
- 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.
- Is Valerian (Valeriana officinalis) safe?
- Valerian (Valeriana officinalis) has a low risk profile in published human data. Legal status: OTC. This is not medical advice — see the disclaimer.
- What is the typical dose for Valerian (Valeriana officinalis)?
- 300-600 mg root extract 30-60 min before bed; up to 900 mg
- 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.