From the Guidelines
Valerian root does not have a significant benefit in treating insomnia disorder, as it shows no between-group differences in critical outcomes such as daytime functioning, insomnia severity, and sleep efficiency compared to placebo. The evidence from a 2020 study published in the Annals of Internal Medicine 1 suggests that valerian root, along with chamomile, does not have a substantial effect on sleep onset latency, total sleep time, wake after sleep onset, and sleep quality. Some key points to consider about valerian root include:
- It is often used as a natural sleep aid and anxiety reducer
- The typical dose for insomnia is 300-600mg of valerian root extract taken 30-60 minutes before bedtime
- Valerian root may cause mild side effects like headache, dizziness, or stomach upset in some people
- It is generally considered safe for short-term use (4-6 weeks)
- Valerian root may interact with certain medications, including sedatives, antidepressants, and alcohol
- Pregnant, breastfeeding women, or individuals with liver disease should avoid valerian root However, it's essential to prioritize the most recent and highest-quality evidence, which indicates that valerian root may not be an effective treatment for insomnia disorder, as shown in the 2020 study 1.
From the Research
Benefits of Valerian Root
- Valerian root has been widely used for its sedative, hypnotic, and anxiolytic effects 2.
- The evidence suggests that valerian might improve sleep quality without producing side effects 3.
- Valerian root is well tolerated and safe, with infrequent and benign side effects 2.
- A systematic review and meta-analysis found that valerian could be a safe and effective herb to promote sleep and prevent associated disorders 4.
- A randomized, double-blind, placebo-controlled clinical study found that standardized extract of Valeriana officinalis improved overall sleep quality in human subjects with sleep complaints 5.
Sleep Quality and Valerian Root
- Valerian has been found to improve subjective sleep quality, with a statistically significant benefit in improving sleep quality 3, 6.
- A meta-analysis found that treatment with valerian showed a relative risk of sleep quality improvement of 1.37 compared to the placebo group 6.
- Valerian has been found to decrease sleep latency and improve actual sleep time and sleep efficiency 5.
- Valerian has also been found to improve total sleep time, sleep latency, and sleep efficiency in a subset of subjects evaluated by polysomnography (PSG) 5.
Anxiety and Valerian Root
- The evidence is insufficient regarding the efficacy of valerian in the treatment of anxiety disorders 2.
- However, a study found that valerian supplementation decreased anxiety in subjects with sleep complaints 5.
- Another study found that valerian could be a safe and effective herb to prevent associated disorders, including anxiety 4.
Safety and Side Effects
- Valerian root is well tolerated and safe, with infrequent and benign side effects 2.
- A study found that valerian supplementation was safe and well tolerated throughout the study, with no safety concerns observed 5.
- Another study found that there were no severe adverse events associated with valerian intake in subjects aged between 7 and 80 years 4.