Herb Profile
Valeriana Officinalis
Valeriana officinalis
Valerian may support sleep onset and nighttime relaxation, with results varying by root preparation.
Last reviewed: •5 sources citedReport a correctionProfile-wide ·B Moderate
Use extra caution — Drowsiness; dizziness; rare withdrawal like symptoms Details
- Evidence
- Moderate 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
Verdict: Valeriana OfficinalisMaybe
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.
- Evidence confidence
- Mixed — some positive trials, inconsistent overall
- Expected onset
- Often builds over several days to 2 weeks
- Give it
- 2–4 weeks
Safety: Avoid combining with alcohol or other sedatives; some report grogginess.
On the evidence: Trials conflict, partly due to variable extract quality.
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
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.
Safety
Safety & Cautions
Drowsiness; dizziness; rare withdrawal like symptoms
Elevated caution
Caution level: Elevated. One caution category applies — read it 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
Severity and certainty are shown separately. A high-priority caution can still be theoretical: these pairings are screened from shared contraindication mechanisms and are not automatically documented clinical interactions. Provenance identifies the source fields that produced each flag; it does not upgrade the certainty of the pairwise claim.
Moderate Caution
68 flagged pairingsSedation / CNS depression
Moderate Caution
68 flagged pairingsSedation / CNS depression
Representative pairings are shown below. Large mechanism groups are intentionally summarized to keep profiles focused and crawl-efficient.
Sedation / CNS depressionCertainty: Theoretical
Data provenance recorded for 68 of 68 pairings in this mechanism group.
- American Yellow Lotus — Theoretical interaction certainty
- Artemisia Absinthium — Theoretical interaction certainty
- Ashwagandha (Withania somnifera) — Theoretical interaction certainty
- Bacopa — Theoretical interaction certainty
- Black Seed — Theoretical interaction certainty
- Black Tea — Theoretical interaction certainty
- Blue Lotus — Theoretical interaction certainty
- Calamus — Theoretical interaction certainty
- Catuba — Theoretical interaction certainty
- Celastrus Paniculatus — Theoretical interaction certainty
- Chamomile — Theoretical interaction certainty
- Chinese Skullcap — Theoretical interaction certainty
+56 more pairings share this mechanism. Use the Safety Checker to review a specific combination.
Evidence
Evidence Summary
Evidence lens
Useful signal, but study design, dose, and population still matter.
ModerateModerate Evidence
Human clinical evidence: Present in source signals
Mechanistic / preclinical: Mechanism mapped — Neurotransmitter Modulation · Stress Response Modulation
Research maturity: Established research — Long Term Human Evidence May Be Limited.
Safety boundary: Safety note available — Drowsiness; dizziness; rare withdrawal like symptoms
This profile cites 5 human studies.
Study design details
Evidence Grade
Grade B: Moderate Evidence
Evaluation of methodological rigor, population reach, and evidence alignment.
- Design Match
- Meta-analysis
- Risk of Bias
- Low
- Consistency
- Consistent
Strongest recorded design is a meta-analysis, drawn from 9 recorded studies, 7 in people. No disagreement is recorded across them.
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.
- Strong
- Multiple RCTs, consistent direction, adequate effect size
- Moderate
- Some RCTs or consistent observational data in humans
- Preliminary / Mixed
- Animal or in-vitro only, or conflicting human data
- Traditional / Theoretical
- Traditional use only; no controlled human trials
Clinical Study Summaries (8)5 human evidence sources · 2 human trials · ~1,093 participants across 1 human evidence source with reported N · Consistency not yet classifiable
Filter by study class
Showing 8 of 8 studies.
What the evidence actually shows
This table contains 8 structured sources, including 5 human evidence sources; 2 are human trials. Across 1 human evidence source with a reported sample size, the approximate participant total is 1,093; overlapping publications may include some of the same people.
| Study | Design | N | Dose | Duration | Population | Outcome | Result & magnitude | Source |
|---|---|---|---|---|---|---|---|---|
Shinjyo N et al. · J Evid Based Integr Med · 2020 Background | Meta-analysis Statistically combines results from multiple eligible studies; confidence still depends on the quality, consistency, and directness of those studies. | — | — | — | — | — | — | PubMed → |
Valerian for sleep: a systematic review and meta-analysis PubMed · Am J Med · 2006 Background | Meta-analysis Statistically combines results from multiple eligible studies; confidence still depends on the quality, consistency, and directness of those studies. | n=1093 | — | — | — | — | — | PubMed → |
Background | Systematic review Uses a predefined method to find and evaluate relevant studies, but may or may not pool their results statistically. | — | — | — | — | — | — | Source → |
Background | Randomized controlled trial Randomly assigns participants to interventions or controls, reducing many sources of bias when the trial is conducted well. | — | — | — | — | — | Valerian-hops increased mean sleep duration by 21.7 minutes/day versus placebo (p=0.019) and increased the shortest-night sleep duration by 48.7 minutes. | PubMed → |
Background | Randomized controlled trial Randomly assigns participants to interventions or controls, reducing many sources of bias when the trial is conducted well. | — | — | — | — | — | An eight-week randomized placebo-controlled study reported improvement in several subjective and objective sleep measures with a standardized Valeriana officinalis extract in adults with sleep complaints. | PubMed → |
Herbal Products Used in Menopause and for Gynecological Disorders Kenda M et al. · Molecules · 2021 Background | Narrative review Summarizes selected literature without the full prespecified search and selection methods of a systematic review. | — | — | — | — | — | — | PubMed → |
Show 2 more studies
Anti-anxiety Properties of Selected Medicinal Plants Khan A et al. · Curr Pharm Biotechnol · 2022 Background | Narrative review Summarizes selected literature without the full prespecified search and selection methods of a systematic review. | — | — | — | — | — | — | PubMed → |
Does valerian work for insomnia? An umbrella review of the evidence Background | Narrative review Summarizes selected literature without the full prespecified search and selection methods of a systematic review. | — | — | — | — | — | The review concluded that valerian does not have robust empirical support for insomnia. | 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)
- Neurotransmitter Modulation
- Stress Response Modulation
Active Compounds
Key constituents studied in Valeriana Officinalis, with full pharmacology and safety profiles.
Compare related active botanicals
Explore botanicals with similar chemistry, effects, or safety considerations in the Botanical Activity Atlas.
Compare & Sourcing
Compare side-by-side tradeoffs or verify active marker guidelines.
Sourcing options
Valerian product picks
Recommendation status
Product recommendations are not shown for this profile because the current site safety and monetization policy does not permit them.
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.
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.
Founder & Head Researcher · Oak Ridge, TN · Last reviewed August 2026
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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