Valerian Supplements: Benefits, Dosage and Safety
Valerian supplements are an old herbal sleep remedy. Some studies report better sleep quality, but many trials were small or poorly designed, and NCCIH says the evidence isn't strong enough to say it works. Melatonin has more consistent evidence.
Evidence at a glance
| Use | Grade | What the research shows |
|---|---|---|
| Sleep quality | C | Inconsistent results across trials. |
A: strong, consistent human evidence · B: moderate · C: limited or mixed · D: good evidence of no benefit.
Valerian root has been used for sleep and nervousness since ancient Greece and Rome.
How to take it
Studies typically used 300–600 mg before bed for several weeks. See valerian root vs melatonin.
Safety and interactions
Can cause headache, dizziness and morning drowsiness. Don't combine with alcohol or sedatives. Rare liver problems have been reported.
Always tell your doctor and pharmacist about the supplements you take. Check combinations with our interaction checker.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.