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Valerian Root Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

300-600mg standardized extract (0.8% valerenic acid), taken 30-60 minutes before bed

Maximum dose: 900mg/day (no additional benefit demonstrated above 600mg)

Dosage Recommendations

General recommendation: 300-600mg standardized extract (0.8% valerenic acid), taken 30-60 minutes before bed

Timing: 30-60 minutes before bed for sleep. Allow 2-4 weeks of nightly use for full effect — single doses may not be sufficient.

Dosage by Condition

Insomnia / sleep quality
300-600mg extract, 30-60 min before bed, nightly for 2-4 weeksModerate
Anxiety
200-400mg extract, 2-3 times dailyEmerging
Acute sleep difficulty
450-600mg single dose before bedModerate

Upper limit: 900mg/day (no additional benefit demonstrated above 600mg)

Timing & Absorption

30-60 minutes before bed for sleep. Allow 2-4 weeks of nightly use for full effect — single doses may not be sufficient.

Can be taken with or without food.

Full Valerian Root Guide

References

  1. Meta-analysisBent S, Padula A, Moore D, Patterson M, Mehling W (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine. DOI PubMed
  2. Meta-analysisFernández-San-Martín MI, Masa-Font R, Palacios-Soler L, et al. (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine. DOI PubMed
  3. RCTLeathwood PD, Chauffard F, Heck E, Munoz-Box R (1982). Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacology Biochemistry and Behavior. DOI PubMed
  4. Meta-analysisShinjyo N, Waddell G, Green J (2020). Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.. Journal of evidence-based integrative medicine. DOI PubMed
  5. RCTRoh D, Jung JH, Yoon KH, Lee CH, et al. (2019). Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial.. Phytotherapy research : PTR. DOI PubMed
  6. Boniel T, Dannon P (2001). [The safety of herbal medicines in the psychiatric practice].. Harefuah. PubMed
  7. Dominguez RA, Bravo-Valverde RL, Kaplowitz BR, Cott JM (2000). Valerian as a hypnotic for Hispanic patients.. Cultural diversity & ethnic minority psychology. DOI PubMed