About Valerian
Valerian is one of the most popular traditional sleep herbs, but clinical evidence is remarkably weak after decades of study. Multiple systematic reviews found significant methodological problems and inconsistent outcomes. Objective sleep measures rarely showed improvement. Consumer perception far outpaces clinical support. No established RDA/UL.
What Valerian supports
- Traditional use for sleep support, though clinical evidence is weak
How much Valerian to take
Clinical studies typically use 300–600 mg of Valerian. Standardized extract (0.8% valerenic acids), taken 30-60 minutes before bed.
- Effective range
- 300–600 mg
Clinical evidence
Limited clinical evidence. Decades of study but remarkably weak clinical evidence; objective sleep measures rarely improved
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