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ingestible · for sleep & insomnia relief

Valerian Root

Reviewed by the Nimbera editorial team · Last updated May 2026

A 2006 meta-analysis of 16 randomized placebo-controlled trials (n=1,093) found valerian nearly doubled the chance of reporting improved sleep quality (RR 1.8; 95% CI 1.2-2.9), though study quality was variable. NCCIH notes evidence remains mixed and the American Academy of Sleep Medicine advises against routine use for chronic insomnia.$8-$20 for a 60-100 capsule bottle (1-2 month supply).

How to use

Take 300-600 mg of standardized valerian root extract (0.8% valerenic acid) 30-60 minutes before bedtime. Allow 2-4 weeks of consistent use before evaluating effect. Do not exceed 6 weeks of continuous use without a break.

How it works

Valerenic acid and isovaleric acid in valerian are thought to inhibit GABA breakdown and interact with GABA-A receptors in the brain, promoting a calming effect similar in mechanism - though far milder - to benzodiazepines.

Where to buy

NOW Supplements Valerian Root 500 mg (Amazon, iHerb), Nature's Way Valerian Root (Walmart, Target, Amazon), Gaia Herbs Valerian Root (health food stores, Amazon).

Typical cost: $8-$20 for a 60-100 capsule bottle (1-2 month supply).

Safety notes

Do not combine with alcohol, benzodiazepines, or other sedatives. Avoid during pregnancy and breastfeeding. May cause daytime drowsiness - do not drive until you know your response. Rare side effects include headache and vivid dreams. Not recommended for use longer than 6 consecutive weeks.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Bent et al., Valerian for sleep: systematic review & meta-analysis, Am J Med, 2006

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.