Herb Profile
Valeriana Officinalis
Valerian may support sleep onset and nighttime relaxation, with results varying by root preparation.
Last reviewed: •5 human studies cited
B ModerateUse extra caution — Drowsiness; dizziness; rare withdrawal like symptoms Details
- Evidence
- Moderate Human Evidence
- Typical onset
- Varies by prep
- Safety rating
- Moderate caution
- Best for
- Sleep, Stress, Cognitive function
- Avoid / review if
- Pregnancy, Caution With Alcohol, CNS Depressants
Monograph visual
Valeriana Officinalis
The Hippie Scientist
Verdict: Valeriana OfficinalisMaybe
Best for
- Trouble falling asleep
- People wanting a traditional herbal sedative
- Occasional use
Not ideal for
- Reliable, predictable results
- Fast onset the very first night
- Use with sedatives or alcohol
- Evidence confidence
- Mixed — some positive trials, inconsistent overall
- Expected onset
- Often builds over several days to 2 weeks
- Give it
- 2–4 weeks
Bottom line: The classic sleep herb, but the evidence is genuinely mixed and effects vary between people and products. Worth a fair trial; do not expect consistency.
Safety: Avoid combining with alcohol or other sedatives; some report grogginess.
On the evidence: Trials conflict, partly due to variable extract quality.
How strong is the evidence?Limited — mixed
Why not higher
- Trials genuinely conflict
- Extract quality and dose vary widely between products
- Effects are inconsistent between people
Why not lower
- Some randomized trials do show a sleep-onset benefit
- Long traditional use with an acceptable short-term safety profile
Practical takeaway: Worth a fair trial for trouble falling asleep, but manage expectations — results vary. Avoid combining with alcohol or other sedatives.
Where to go next — guides & comparisons
Start here — new to this? Begin with Best herbs for sleep
Compare before choosing
- Melatonin vs. valerian vs. magnesium — if comparing the main sleep options
- Sleep herbs vs. melatonin — if choosing between herbs and a hormone
Continue reading
- If you want help sleeping → Sleep guides
- If you want help with anxiety or stress → Anxiety & stress guides
- If you want to browse more herbs → All herbs
Safety & Cautions
Drowsiness; dizziness; rare withdrawal like symptoms
60%
Moderate caution — review before use
Detailed safety fields
Pregnancy, breastfeeding, and contraindications
- - Pregnancy
- - Caution With Alcohol
- - CNS Depressants
- - Benzodiazepines
Full safety note
- - Drowsiness; dizziness; rare withdrawal like symptoms
Evidence-based safety
Caution when combined
These pairings share a flagged risk mechanism. They are additive-effect cautions derived from contraindication data, not confirmed clinical interactions. Consult a clinician before combining.
Moderate Caution
68 flagged pairingsSedation / CNS depression
Moderate Caution
68 flagged pairingsSedation / CNS depression
Browse the grouped cautions below. The list scrolls inside this card when long.
Sedation / CNS depression
- American Yellow Lotus
- Artemisia Absinthium
- Ashwagandha (Withania somnifera)
- Bacopa
- Black Seed
- Black Tea
- Blue Lotus
- Calamus
- Catuba
- Celastrus Paniculatus
- Chamomile
- Chinese Skullcap
- Coriandrum Sativum
- Corydalis
- Cymbopogon Citratus
- Damiana
- California Poppy
- Eucalyptus
- Gastrodia
- Glycine
- Gotu Kola (Centella asiatica)
- Hops
- Hypericum Perforatum
- Jatamansi
- Jujube
- Lavender
- Lavender
- Lavender Extract
- Lemon balm
- Lemon Balm Extract
- Lemon Verbena
- Lemongrass
- Lobelia Inflata
- Longan
- Magnolia
- Melatonin
- Lemon Balm
- Milk Oats
- Mugwort
- Muira Puama
- Myristica Fragrans
- Nicotiana Glauca
- Nicotiana Tabacum
- Oatstraw
- Ocimum Basilicum
- Parsley
- Passionflower
- Passionflower
- Passionflower Extract
- Passionflower Extract (Standardized)
- Kava
- Polygala
- Poria
- Raspberry Leaf
- Sage
- Schisandra Berry
- Schisandra Chinensis
- Scutellaria Baicalensis
- Skullcap
- Shankhpushpi
- Sophora Flavescens
- theanine
- Valerian Extract (Standardized)
- Valerian Root Extract
- Valerian
- Verbena Officinalis
- Ashwagandha
- Wormwood
Evidence Summary
Evidence lens
Useful signal, but study design, dose, and population still matter.
ModerateModerate Human Evidence
Human clinical evidence: Present in source signals
Mechanistic / preclinical: Mechanism mapped — Neurotransmitter Modulation · Stress Response Modulation
Research maturity: Preliminary or mixed — Long Term Human Evidence May Be Limited.
Safety boundary: Safety note available — Drowsiness; dizziness; rare withdrawal like symptoms
This profile cites 5 human studies.
How evidence grades work
Each grade reflects the strength and consistency of published human evidence — not marketing claims. Grades are based on study count, design quality, effect size, consistency, and recency.
A
Strong
Multiple RCTs, consistent direction, adequate effect size
B
Moderate
Some RCTs or consistent observational data in humans
C
Preliminary / Mixed
Animal or in-vitro only, or conflicting human data
D
Traditional / Theoretical
Traditional use only; no controlled human trials
Clinical Study Summaries (5)Cited studies informing this profile. RCTs and reviews shown first.
| Study | Type | Sample | Source |
|---|---|---|---|
| Systematic review | — | Source → | |
Shinjyo N et al. (2020) | — | — | PubMed → |
Herbal Products Used in Menopause and for Gynecological Disorders Kenda M et al. (2021) | — | — | PubMed → |
Anti-anxiety Properties of Selected Medicinal Plants Khan A et al. (2022) | — | — | PubMed → |
PubMed | — | — | PubMed → |
Dosing & Timing
Dose guidance
Standardized extract (0.3 0.8% valerenic acids): 400 600 mg taken 30 60 min before sleep; tea preparations less standardized
How Valeriana Officinalis Works
Simplified mechanism pathway based on preclinical and pharmacological evidence. Does not confirm clinical efficacy.
Mechanism Pathway — How Valeriana Officinalis Works
CompoundTarget / ReceptorMechanismEffect / Outcome
Mechanisms & Biological Pathways
Preclinical pathways
Proposed mechanisms from in vitro and animal research; these do not confirm clinical outcomes in humans.
Neurotransmitter ModulationStress Response Modulation
Active Compounds
Key constituents studied in Valeriana Officinalis, with full pharmacology and safety profiles.
Goal guides
Condition guides
Compare & Sourcing
Compare side-by-side tradeoffs or verify active marker guidelines.
Review available sources for Valeriana Officinalis
Independent database mapping — evaluated separately from safety and efficacy scores.
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Affiliate-ready sourcing
Valerian product picks
Affiliate recommendations for Valeriana Officinalis. Review safety, dose, and product quality before buying.
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Product Form & Quality Guidelines
When sourcing Valeriana Officinalis, verify the label for:
- Standardized Extract: Confirm active content percentages on the supplement facts panel (e.g. standardized to specific marker compounds) rather than simple raw herb weights.
- Third-Party Testing: Look for independent purity labels (USP, NSF, ConsumerLab, or Eurofins) to ensure the product is free from heavy metals, solvents, and contaminants.
- Form Bioavailability: Ensure the form matches evidence-supported configurations (e.g. standardized active extracts like bacosides, withanolides, or curcuminoids) for optimal onset and digestion tolerance.
Supplement stacking
Stack Valeriana Officinalis With
Commonly paired with Valeriana Officinalis. Review interactions and dosage before combining.
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Safety first · Harm reduction
This information is educational and not medical advice. Start low, avoid risky combinations, and consult a licensed clinician before making health decisions—especially if you use medications, have diagnosed conditions, or are pregnant/breastfeeding.
Learn how we evaluate confidence, safety, and intensity on the methodology page.
Editorial Review
Checked against primary sources, cited evidence, and contraindication language before publication. Evidence claims, safety language, and affiliate modules are reviewed independently. Not personal medical advice.
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Botanical profile context
How to interpret Valeriana Officinalis
Valeriana Officinalis dosage ranges, effects, drug interactions, and harm-reduction safety guide for sleep. Moderate Human Evidence research evidence. Use this herb profile as a starting point for evidence review, not as a recommendation to start a new supplement. Botanical products can vary by plant part, extract ratio, standardization, dose, and contaminant testing, so two labels with the same common name may not behave the same way.
When reviewing Valeriana Officinalis, compare the traditional-use context against the human evidence, mechanism notes, and safety cautions. Pay special attention to pregnancy, breastfeeding, liver or kidney disease, blood-pressure effects, sedation, stimulation, anticoagulant use, antidepressants, and any prescription medication overlap.
For product decisions, prefer transparent labels, named extracts, clear serving sizes, and third-party quality testing. Avoid treating a long list of possible mechanisms as proof that an herb will solve a specific condition.