Herb & BotanicalNo.039
Valerian Root
Sleep and relaxation (marketed).
Typical / RDA300–600 mg
Upper limitGenerally safe
EvidenceLimited
How to take it
Timing Before bedFood OptionalForm Root extract
What to know
A traditional sleep herb with mixed evidence — some feel a benefit, trials are inconsistent. Effects may build over a couple of weeks.
Interactions & cautions
- Can add to sedatives and alcohol — avoid combining.
Do you actually need it?
Inconsistent evidence; low-risk to trial for sleep.
Questions people ask about valerian root
- Does valerian root really help with occasional sleeplessness?Valerian root is a traditional herb for sleep, but scientific evidence is limited and inconsistent. While some find it helpful, effects may take weeks to appear.
- Best Supplements for Sleep: Melatonin, L-Theanine, and ValerianMelatonin, L-Theanine, and Valerian Root may offer some help for sleep, but results vary. Melatonin is best for clock shifts, L-Theanine for calm, and Valerian for general relaxation.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.