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)
Valerian Root Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
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
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Insomnia / sleep quality | 300-600mg extract, 30-60 min before bed, nightly for 2-4 weeks | Moderate |
| Anxiety | 200-400mg extract, 2-3 times daily | Emerging |
| Acute sleep difficulty | 450-600mg single dose before bed | Moderate |
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.
References
- Bent 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
- Fernández-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
- Benke D, Barberis A, Kopp S, et al. (2009). GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts. Neuropharmacology. DOI PubMed
- Leathwood 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