Disclosure: We earn commissions on purchases made through our links. This never influences our scores. Editorial policy
Valerian Root
Valerian is one of the most-studied botanical sleep aids in Europe, where it carries German Commission E monograph approval for restlessness and sleep disturbances.
- Evidence
- Mixed Evidence
- Category
- Sleep & Relaxation
- Best form
- Standardized extract to 0.8% valerenic acid (the spec used in most modern trials and the only way to know what you are actually getting per capsule)
- Effective dose
- 300-600mg of a standardized aqueous or ethanolic extract 30-60 minutes before bed
- Lab tested
- 1 of 9 products
- Category
- Sleep & Relaxation
- Best form
- Standardized extract to 0.8% valerenic acid (the spec used in most modern trials and the only way to know what you are actually getting per capsule)
- Effective dose
- 300-600mg of a standardized aqueous or ethanolic extract 30-60 minutes before bed
- Lab tested
- 1 of 9 products
Key takeaways
- →Modest but real subjective sleep quality improvement (OR 1.8 in Bent 2006); objective sleep architecture effects are smaller and inconsistent.
- →Not an acute single-dose sleep aid. Most positive trials dosed nightly for 2-4 weeks before reading out — Donath 2000 showed no single-night effect.
- →Use a standardized 0.8% valerenic acid extract at 300-600mg, 30-60 min before bed. Whole-root powders are cheaper but variable in active content.
- →Well-tolerated overall: paradoxical stimulation in a minority, possible morning grogginess at high doses, rare hepatotoxicity reports (mostly combination products). Skip in pregnancy.
What Is Valerian Root?
Valerian is one of the most-studied botanical sleep aids in Europe, where it carries German Commission E monograph approval for restlessness and sleep disturbances. The honest read of the evidence: subjective sleep quality consistently improves vs. placebo across meta-analyses, but objective polysomnography measures are modest and inconsistent. The placebo effect is also substantial in any sleep trial, which makes interpreting subjective-only signals tricky. Treat valerian as a reasonable, well-tolerated try-it option for mild sleep onset trouble, not a melatonin-grade circadian tool or a substitute for CBT-I in chronic insomnia.
The headline meta-analysis is Bent 2006 (Am J Med, 16 RCTs, n=1,093), which found valerian improved the dichotomous outcome "improvement in sleep quality" with an odds ratio of 1.8 (95% CI 1.2-2.9) versus placebo. The authors were appropriately cautious: most included trials had methodological problems, the analyses were heterogeneous, and the cleanest signal was subjective rather than objective. Fernández-San-Martín 2010 (Sleep Med, 18 RCTs) confirmed a positive direction on subjective sleep quality but also flagged that effect sizes were small and many trials were short.
The most-cited skeptical review is Taibi 2007 (Sleep Med Rev), titled bluntly "A systematic review of valerian as a sleep aid: safe but not effective." Taibi's read was that the better-designed trials trended toward null, while the looser open-label and uncontrolled ones drove the positive signal. Both reads can be partially right: valerian helps a subset of people with mild sleep complaints, but it does not produce the kind of large, reliable effect you would see with a benzodiazepine or even a properly dosed melatonin in a circadian use case.
A critical practical point: valerian is not an acute single-dose sleep aid the way melatonin or diphenhydramine are. The Donath 2000 polysomnography study found that single-dose valerian at 600mg did not change sleep architecture meaningfully on night one, but improvements emerged after 14 nights of continuous use. Most positive trials dosed nightly for 2-4 weeks before reading out. If you take valerian once, decide it did not work, and stop, you have not actually tested it.
The valerian-hops combination has the cleanest acute evidence. Koetter 2007 tested Ze 91019 (a Schwabe/Zeller standardized valerian-hops extract) in 30 non-organic insomnia patients and found improved sleep efficiency and reduced sleep latency vs. placebo. Morin 2005 (Sleep) compared the same combination to diphenhydramine and placebo in 184 mild insomnia patients and found the valerian-hops arm improved subjective sleep modestly, on par with diphenhydramine — neither was a knockout. The Ze 91019 brand is not sold as a US retail SKU under that name, but several US sleep formulas combine valerian and hops in similar ratios.
Ziegler 2002 ran a 6-week non-inferiority trial against oxazepam (a benzodiazepine) in non-organic insomnia (n=202) and reported comparable subjective sleep quality improvement. This is the most-cited "valerian works as well as a benzo" study, but the design was non-inferiority not superiority, the trial was sponsored by the valerian manufacturer, and patient-rated outcomes can drift toward optimism in unblinded clinical settings.
For anxiety specifically, the data is thinner. The 2006 Cochrane review (Miyasaka, only 1 RCT met criteria) concluded there was insufficient evidence to recommend valerian for anxiety disorders. The Shinjyo 2020 systematic review found a small signal for anxiety symptoms in sleep-disturbed populations but cautioned against generalizing to clinical anxiety disorders.
Bottom line: a reasonable nightly-use option for mild sleep complaints if you accept the 2-4 week ramp and the modest effect size. Use a product standardized to 0.8% valerenic acid so you know what you are taking. Do not expect melatonin-style sleep onset effects or benzodiazepine-style sedation. Do expect a real but small subjective improvement in a meaningful fraction of users, and a placebo response in another fraction.
Does It Work? The Evidence
How A-F grades workSubjective sleep quality improvement
Bent 2006 meta-analysis (16 RCTs, n=1,093): OR 1.8 for self-reported sleep quality improvement vs placebo; Fernández-San-Martín 2010 (18 RCTs): consistent positive direction on subjective measures, small effect size
Objective sleep architecture (polysomnography measures)
Donath 2000 (n=16, single-dose + 14-night trial): no acute single-dose effect; modest improvement in sleep efficiency after 14 nights; Taibi 2007 systematic review: better-designed trials show small or null objective effects
Sleep onset latency (time to fall asleep)
Bent 2006 meta-analysis: trend toward reduction but heterogeneous; Donath 2000: improvement after 14 nights of use, not on first night
Valerian-hops combination for non-organic insomnia
Koetter 2007 RCT (n=30, Ze 91019, 250mg valerian + 60mg hops x 4 weeks): improved sleep efficiency vs placebo; Morin 2005 (n=184): valerian-hops comparable to diphenhydramine on subjective sleep, both modest vs placebo
Non-inferiority vs. benzodiazepines (oxazepam) for mild insomnia
Ziegler 2002 RCT (n=202, valerian LI 156 600mg vs oxazepam 10mg x 6 weeks): comparable subjective sleep improvement; manufacturer-sponsored, non-inferiority design
Generalized anxiety and clinical anxiety disorders
Miyasaka 2006 Cochrane review: only 1 RCT met criteria, insufficient evidence to recommend; Shinjyo 2020 systematic review: small anxiety signal in sleep-disturbed samples, not in clinical anxiety populations
Acute single-dose sedation
Donath 2000 single-dose arm: no measurable acute effect on sleep architecture; valerian works on a repeat-dosing timescale, not as an as-needed sleep aid
| Grade | Claimed Benefit | Key Studies | Our Verdict |
|---|---|---|---|
| B | Subjective sleep quality improvement | Bent 2006 meta-analysis (16 RCTs, n=1,093): OR 1.8 for self-reported sleep quality improvement vs placebo; Fernández-San-Martín 2010 (18 RCTs): consistent positive direction on subjective measures, small effect size | Supported |
| C | Objective sleep architecture (polysomnography measures) | Donath 2000 (n=16, single-dose + 14-night trial): no acute single-dose effect; modest improvement in sleep efficiency after 14 nights; Taibi 2007 systematic review: better-designed trials show small or null objective effects | Conflicted |
| C | Sleep onset latency (time to fall asleep) | Bent 2006 meta-analysis: trend toward reduction but heterogeneous; Donath 2000: improvement after 14 nights of use, not on first night | Early Signal |
| B | Valerian-hops combination for non-organic insomnia | Koetter 2007 RCT (n=30, Ze 91019, 250mg valerian + 60mg hops x 4 weeks): improved sleep efficiency vs placebo; Morin 2005 (n=184): valerian-hops comparable to diphenhydramine on subjective sleep, both modest vs placebo | Supported |
| B | Non-inferiority vs. benzodiazepines (oxazepam) for mild insomnia | Ziegler 2002 RCT (n=202, valerian LI 156 600mg vs oxazepam 10mg x 6 weeks): comparable subjective sleep improvement; manufacturer-sponsored, non-inferiority design | Early Signal |
| C | Generalized anxiety and clinical anxiety disorders | Miyasaka 2006 Cochrane review: only 1 RCT met criteria, insufficient evidence to recommend; Shinjyo 2020 systematic review: small anxiety signal in sleep-disturbed samples, not in clinical anxiety populations | Not There Yet |
| D | Acute single-dose sedation | Donath 2000 single-dose arm: no measurable acute effect on sleep architecture; valerian works on a repeat-dosing timescale, not as an as-needed sleep aid | Not There Yet |
How to Choose: Forms, Doses & What Matters
Clinical dose: 300-600mg of a standardized aqueous or ethanolic extract 30-60 minutes before bed; whole-root powders typically dosed at 400-900mg with weaker evidence
Best forms: Standardized extract to 0.8% valerenic acid (the spec used in most modern trials and the only way to know what you are actually getting per capsule), Aqueous (water) and ethanolic (alcohol) extracts at 300-600mg per dose — most clinical trial data is in this range, Ze 91019 (valerian-hops fixed combination, Schwabe/Zeller) — best-evidenced sleep combination product, but not sold as a standalone US retail SKU, Whole-root powder (400-900mg) — cheaper and traditional but variable in valerenic acid content; weaker trial signal than standardized extracts, Liquid extracts and tinctures — well-tolerated, faster onset of taste-mediated effect, but dose-per-dropper varies by brand
Take 300-600mg of a standardized extract (ideally 0.8% valerenic acid) 30 to 60 minutes before bed, every night, for at least 2 to 4 weeks before judging whether it works for you. Single-dose use is not how valerian's evidence base looks — the Donath 2000 polysomnography data showed no acute first-night effect, with improvements emerging over 14 nights of continuous use. If you tolerate the smell (valerian's odor is distinctively earthy and unpleasant to many people), tinctures and liquid extracts work too; capsules are easier for daily compliance. Whole-root powder products work but are dosed higher (400-900mg) because they are not concentrated, and valerenic acid content is more variable batch to batch. Avoid stacking with alcohol or other sedatives on the same night. If you experience paradoxical stimulation rather than calm, valerian may not be your herb — try lemon balm or magnesium glycinate instead.
Who Should Take Valerian Root?
Adults with mild, occasional sleep onset trouble who want a botanical option and accept a 2-4 week trial period before judging effect. People who find melatonin produces vivid dreams or morning grogginess and want a non-hormonal alternative. Adults looking to combine with lemon balm or hops for additive calm-and-sleep effects, where the combination evidence is actually stronger than valerian alone. Patients tapering off short-term benzodiazepine sleep aids under physician guidance, where valerian's safety profile makes it a reasonable bridge. Anyone using it for shift work or jet lag should know melatonin has better circadian evidence — valerian addresses general sleep quality, not phase shifting.
Who Should Avoid It?
Not for everyone
Side Effects & Safety
Product Scores
9 products scored on dosing accuracy, third-party testing, cost per effective dose, and label transparency.
The Scorecard: 9 Products Compared
Standardized Valerian Root Extract 250mg
Bluebonnet Nutrition
$23.95 ÷ 60 days at 250mg/day (1 serving × 250mg)
Bluebonnet's standardization disclosure is among the most transparent in the US valerian category
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root 500mg, 250 Veg Capsules
NOW Foods$21.99 ÷ 244 days at 500mg/day (1 serving × 500mg)
NOW's 500mg whole-root cap is the workhorse cost-conscious pick for someone willing to trade standardization for price
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root Extract 50mg (0.8% Valerenic Acids)
Solaray
$11.99 ÷ 60 days at 300mg/day (1 serving × 300mg)
Solaray's Guaranteed Potency line is unusual in disclosing exact extract-vs-root ratios on the supplement facts panel
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root Liquid Phyto-Caps (60ct)
Gaia Herbs$19.99 ÷ 30 days at 700mg/day (1 serving × 700mg)
Gaia's Meet Your Herbs program is the most-developed lot-level transparency system in the US botanical supplement category
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root 470mg, 180 Vegan Capsules
Solaray
$23.99 ÷ 185 days at 470mg/day (1 serving × 470mg)
Solaray's standard whole-root SKU sits between the extract product and bulk options — fine for the price-conscious buyer who prefers a clean label over standardization
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Organic Valerian Root Liquid Extract (1 fl oz)
Herb Pharm
$19.99 ÷ 30 days at 700mg/day (1 serving × 700mg)
Herb Pharm's tinctures are widely used by clinical herbalists and offer the traditional liquid extract format closer to historical European use
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root 1,590mg, 100 Capsules
Nature's Way
$11.99 ÷ 33 days at 1590mg/day (1 serving × 1590mg)
TRU-ID DNA authentication addresses the adulteration risk that has hit botanical supplements historically; useful for buyers worried about ID rather than potency
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Valerian Root 2oz Alcohol-Free Extract
Nature's Answer
$14.95 ÷ 30 days at 2000mg/day (2 servings × 1000mg)
Reasonable alcohol-free alternative to Herb Pharm's traditional tincture for those who want a liquid format without ethanol
Prices checked 2026-05-17. Cost shown is per clinically effective daily dose, not per pill.
Full Comparison
| Category | Standardized Valerian Root Extract 250mg Bluebonnet Nutrition | Valerian Premium Extract (220mg, 0.8% valerenic acid) Nature's Way | Valerian Root 500mg, 250 Veg Capsules NOW Foods | Valerian Root Extract 50mg (0.8% Valerenic Acids) Solaray | Valerian Root Liquid Phyto-Caps (60ct) Gaia Herbs | Valerian Root 470mg, 180 Vegan Capsules Solaray | Organic Valerian Root Liquid Extract (1 fl oz) Herb Pharm | Valerian Root 1,590mg, 100 Capsules Nature's Way | Valerian Root 2oz Alcohol-Free Extract Nature's Answer |
|---|---|---|---|---|---|---|---|---|---|
| Brand Score | 90/100Winner | 88/100 | 84/100 | 82/100 | 81/100 | 80/100 | 79/100 | 78/100 | 76/100 |
| Dosing & Form | 25/25Winner | 24/25 | 21/25 | 18/25 | 21/25 | 20/25 | 19/25 | 19/25 | 19/25 |
| Purity | 20/25Winner | 19/25 | 19/25 | 20/25 | 19/25 | 17/25 | 19/25 | 17/25 | 17/25 |
| Value | 22/25 | 22/25 | 24/25Winner | 21/25 | 18/25 | 23/25 | 18/25 | 22/25 | 19/25 |
| Transparency | 23/25Winner | 23/25 | 20/25 | 23/25 | 23/25 | 20/25 | 23/25 | 20/25 | 21/25 |
| Cost/Day | $0.40 | $0.27 | $0.09Winner | $0.20 | $0.67 | $0.13 | $0.67 | $0.36 | $0.50 |
| Dose/Serving | 250mg | 220mg | 500mg | 300mg | 700mg | 470mg | 700mg | 1590mg | 1000mg |
| Form | Standardized extract (0.8% valerenic acid), vegetable capsule | Standardized extract (0.8% valerenic acid), vegan capsule | Whole valerian root powder, vegetable capsule | Standardized extract (0.8% valerenic acid) + whole root, vegan capsule | Liquid valerian root extract in vegan capsule (350mg dry herb equiv per cap) | Whole valerian root powder, vegan capsule | Liquid tincture (1:5 ratio in organic cane alcohol) | Whole valerian root powder, vegan capsule | Alcohol-free liquid extract (glycerite) |
| Third-Party Tested | No | No | No | No | ✓ Yes | No | No | No | No |
| Proprietary Blend | No | No | No | No | No | No | No | No | No |
Frequently Asked Questions
Does valerian root actually work for sleep?
Modestly, and mostly on subjective sleep quality after 2 to 4 weeks of nightly use. The Bent 2006 meta-analysis of 16 RCTs found an odds ratio of 1.8 for self-reported sleep improvement vs. placebo, which is a real but small effect. Objective sleep measures (polysomnography) show smaller and more inconsistent effects. The skeptical reviews (Taibi 2007) argue that the better-designed trials are closer to null. The honest read: a meaningful minority of people experience real benefit, the placebo response in sleep is substantial, and the effect is nowhere near the size of a benzodiazepine or even a properly timed melatonin dose for circadian sleep issues.
How long does valerian take to work?
Two to four weeks of nightly use. This is one of the most misunderstood things about valerian. The Donath 2000 polysomnography study explicitly tested single-dose vs. 14-night use and found no measurable effect on the first night; improvements emerged with continuous dosing. Most positive trials dosed nightly for 2 to 6 weeks. If you take valerian once, decide it did not work, and quit, you have not actually tested it. This is a structural difference from melatonin (which is a circadian signal that works acutely) and from sedating sleep medications (which work the night they are taken).
What dose of valerian should I take?
300 to 600mg of a standardized extract (ideally 0.8% valerenic acid) 30 to 60 minutes before bed. This is the range used in most positive clinical trials (Ziegler 2002 used 600mg LI 156; Koetter 2007 used 250mg valerian + 60mg hops). Whole-root powder products are typically dosed higher (400 to 900mg) because they are not concentrated. Doses above 900mg do not appear to add benefit and increase the chance of morning grogginess. Single-dose acute use is not where the evidence lies — plan on at least 2 to 4 weeks of nightly dosing.
Should I look for a specific standardization on the label?
Yes — look for valerenic acid standardization, typically 0.8% (which yields about 2mg of valerenic acid per 250mg of extract). Valerenic acid is one of the bioactives most plausibly responsible for valerian's sedative effects, and standardization is the only way to know what you are actually getting per capsule. Whole-root powders without standardization can have valerenic acid content that varies several-fold batch to batch. Reputable standardized US products: Bluebonnet, Solaray Guaranteed Potency, Nature's Way Premium Extract.
Valerian vs. melatonin — which should I take?
Different problems. Melatonin is a circadian signal — it works acutely (within an hour) and is best for shifted sleep schedules, jet lag, delayed sleep phase, or shift work. Valerian is a nightly-use botanical with a 2 to 4 week ramp and a modest effect on general sleep quality. If your problem is 'I cannot fall asleep at my desired time but my schedule is fine,' try melatonin at 0.3 to 1mg first. If your problem is 'I sleep poorly in general and my schedule is normal,' valerian is a reasonable nightly try. Stacking the two is common but the evidence for the combination is thin.
Why is valerian often combined with hops or lemon balm?
Because the combination evidence is actually stronger than valerian alone. The Koetter 2007 trial of Ze 91019 (a standardized valerian-hops fixed combination) and the Morin 2005 trial comparing valerian-hops to diphenhydramine both found clean signals on subjective sleep that valerian-alone trials struggle to produce reliably. Valerian-lemon balm combinations have decent open-label data in children (Mueller 2006). The pharmacological rationale is that hops contains GABA-modulating bitter acids and lemon balm contains rosmarinic acid with calming effects; the herbs may stack on overlapping pathways.
Is valerian safe? What about liver toxicity reports?
Generally well-tolerated. The most-discussed safety signal is hepatotoxicity — there are several published case reports of liver enzyme elevations or hepatitis associated with valerian-containing products. Causality is unclear because most cases involved multi-herb combination products, but the signal is enough that valerian should be avoided by people with pre-existing liver disease and discontinued at any sign of jaundice or abnormal liver labs. There is no signal of dependence, tolerance, or rebound insomnia. Paradoxical stimulation (feeling more wired rather than calm) occurs in a small minority of users.
Can I take valerian every night or should I cycle it?
Most clinical trials dose continuously for 2 to 6 weeks, and German Commission E approval is for short-to-medium-term use. Long-term safety beyond a few months of daily use is not well-studied, but there is no strong mechanistic reason to expect harm from continuous use. A reasonable approach: try 4 to 6 weeks of nightly use, evaluate whether it is working, and if it is, continue with periodic breaks (e.g., a week off every couple of months). If you find yourself unable to sleep without it after long-term use, that points toward an underlying sleep problem that deserves a proper workup rather than continuous botanical use.
Why does valerian smell so bad?
The earthy, sweaty-sock odor of valerian comes from isovaleric acid and related volatile compounds in the root. The smell intensifies with age and processing. It is the single biggest reason people drop valerian — many users find capsules tolerable but tinctures and teas hard to take. The smell does not correlate well with potency, so a stinky product is not necessarily a more effective one. If the odor is a deal-breaker, deodorized valerian extracts exist (Pure Encapsulations uses one in their sleep formula), or use a heavily standardized extract in a coated capsule.
Related Reading
Sources
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012.
- Taibi DM, Landis CA, Petry H, Vitiello MV. A systematic review of valerian as a sleep aid: safe but not effective. Sleep Med Rev. 2007;11(3):209-230.
- Donath F, Quispe S, Diefenbach K, et al. Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry. 2000;33(2):47-53.
- Ziegler G, Ploch M, Miettinen-Baumann A, Collet W. Efficacy and tolerability of valerian extract LI 156 compared with oxazepam in the treatment of non-organic insomnia — a randomized, double-blind, comparative clinical study. Eur J Med Res. 2002;7(11):480-486.
- Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010;11(6):505-511.
- Koetter U, Schrader E, Käufeler R, Brattström A. A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non-organic sleep disorder. Phytother Res. 2007;21(9):847-851.
- Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465-1471.
- Miyasaka LS, Atallah AN, Soares BG. Valerian for anxiety disorders. Cochrane Database Syst Rev. 2006;(4):CD004515.
- Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders — A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020;25:2515690X20967323.
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products discussed on this page are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any supplement regimen.