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Sleep & Recovery

Valerian Root

Traditional herbal sedative for anxiety and sleep

Evidence Grade: B — Good clinical evidence Sleep & Recovery
B
Evidence Grade B: Good clinical evidence Based on the volume and quality of published human clinical trials.

Valerian (Valeriana officinalis) root has been used as a sleep aid and anxiolytic since ancient Greek and Roman times. Its active compounds — valerenic acid and isovaleric acid — inhibit GABA transaminase (increasing GABA) and modulate adenosine receptors, producing mild sedative and anxiolytic effects. It is among the most studied herbal sleep supplements.

Key Benefits

  • Sleep quality improvement
  • Reduced sleep latency
  • Anxiety and stress relief
  • Menopause-related insomnia
  • Restless leg syndrome (preliminary)
  • Menopausal hot flashes

Best Form

Standardised extract (0.8% valerenic acid); aqueous extract for GABA content; dried root (4:1 concentration)

Dosage

300–600 mg, 30–60 minutes before bed

⚠ Safety Notes

Generally safe short-term. May cause vivid dreams or morning grogginess at high doses. Do not combine with alcohol, benzodiazepines, or other sedatives. Not established as safe in pregnancy. Some studies paradoxically show stimulating effect in a minority of users.

This page is for educational purposes only. Consult a healthcare professional before starting any supplement.