Valeriana officinalis, root. One of the world’s most popular herbal sleep aids, used since ancient Greece. Gentle rather than knock-out strength, with its best evidence for how well people feel they sleep.
What the research supports
- Sleep: reviews find it can improve how well people feel they sleep, but it has not been shown to treat clinical insomnia on objective measures.
- Menstrual discomfort and menopause: small trials found less menstrual discomfort and fewer, milder hot flashes.
- Stress and restless legs: weak or mixed evidence so far.
The dose that was actually studied
Usually 300 to 600 mg of extract, or 2 to 3 g of dried root, 30 minutes to 2 hours before bed, taken nightly for two to four weeks. With a tincture, follow the label.
Who should not take it
- Anyone pregnant or breastfeeding, and children under 3.
- People taking sedatives, sleep medication, opioids or alcohol, because the effects add up.
- Anyone with surgery coming up, or with liver disease.
Our take
Low risk and worth a few weeks’ trial alongside good sleep habits. For chronic insomnia, see a doctor about CBT-I. Read our full valerian root guide for every study and the safety details.
Our pick
Hawaii Pharm Valerian Root Liquid Extract: 983 mg per 1 ml serving, drops you can adjust.
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