Supplement · Brain health technique
Valerian root
Evidence grade: Context Dependent
A traditional herbal sedative derived from Valeriana officinalis root extract, used for insomnia and anxiety. Acts on GABA and adenosine receptors to promote sleep onset.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Mood, Sleep & Stress Modulators
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Valerian root
Use standardized extract (0.8–1% valerenic acids) at 400–600 mg about 30–60 minutes before bedtime. Effects may build over several days. Combine with good sleep hygiene. Avoid alcohol or sedative medications concurrently. Some users experience vivid dreams or mild morning grogginess that usually resolves with dose adjustment.
The evidence behind Valerian root
Valerian enhances GABAergic signaling and reduces sleep latency. Meta-analyses show modest improvements in sleep quality and onset, though study results vary. Safe for most adults and non-habit-forming, but potency differs between extracts. Mechanistic support is strong for relaxation without major side effects.
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