Valerian root has a long history of traditional use dating back to ancient Greece and Rome, and modern research continues to explore its potential benefits. Studies indicate that valerian may support sleep quality by interacting with GABA receptors in the brain, with several clinical trials suggesting modest improvements in sleep latency and overall restfulness. Research also points to its potential role in easing feelings of everyday stress and anxiety, though findings vary across studies in terms of strength and consistency. Some preliminary evidence suggests valerian may help with menstrual discomfort, particularly cramping and associated tension. Commonly available as a root extract, root powder, or in preparations standardized to valerenic acid, valerian remains one of the most widely studied herbal supplements in the sleep and relaxation space, though researchers note that more rigorous trials would help clarify its full range of effects.
Compare this supplementResearch suggests that valerian root may help reduce mild to moderate anxiety, with a broadly supportive body of evid...
View studies →Research suggests that valerian root may modestly improve subjective sleep quality, with evidence drawn from a large ...
View studies →The studies provided do not contain any research on valerian root or menstrual health. The six linked studies cover t...
View studies →Research suggests that the available published evidence specifically examining valerian root for stress relief is cur...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 450 mg | Once daily | sleep support | Single standardized dose commonly used in sleep-focused clinical studies |
| Extract | 400–900 mg | Three times daily | anxiety relief | Used in RCTs examining anxiolytic effects, divided doses throughout the day |
| Extract | 255–530 mg | Twice daily | menstrual health | Used in RCTs for dysmenorrhea and premenstrual syndrome symptom relief |
| Extract | 300–600 mg | Once daily | sleep support | Common in clinical trials for sleep quality improvement, typically taken 30–60 minutes before bedtime |
| Extract | 300–500 mg | Three times daily | stress relief | Based on clinical trials assessing stress and nervous tension reduction |