Valerian Root Extract
Also known as: Valeriana officinalis, valerian root, valerenic acid, garden heliotrope
A root extract of valerian standardized to valerenic acids, one of the oldest and most widely sold herbal sleep aids. Systematic reviews and meta-analyses of randomized trials suggest it may improve subjective sleep quality without notable side effects, while objective sleep measures are less consistent and trial quality varies. It is used at bedtime, often in combination with hops or lemon balm, and its distinctive odor is the main formulation challenge.
Research summary
Valerenic acid and related compounds modulate GABA-A receptors and inhibit GABA breakdown, which is associated with sedative effects.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 300 mg | 300–600 mg | 600 mg | — |
300 to 600 mg of a standardized extract taken 30 to 60 minutes before bed. Some trials found benefit accumulating over two to four weeks of nightly use rather than on the first night. Morning grogginess is uncommon at these doses.
Standardization: 0.8% valerenic acids
Source material: root extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Strong, unpleasant odor; capsules or coated tablets preferred, and it is rarely used in gummies.
Formulation notes
Additive sedation with other sleep ingredients and alcohol; note on labels. Frequently paired with hops, lemon balm, passionflower, or melatonin.
- Not for pregnancy
Sources
Related ingredients
Magnesium Glycinate
MineralA chelated form of magnesium bound to the amino acid glycine.
Typical: 200–350 mg
Ashwagandha Root Extract (KSM-66)
BotanicalA branded, root-only ashwagandha extract standardized to at least 5% withanolides.
Typical: 300–600 mg
Ashwagandha Root Extract (≥5% Withanolides)
BotanicalA generic, non-branded ashwagandha root extract standardized to at least 5% withanolides.
Typical: 300–600 mg
L-Theanine
Amino acidAn amino acid found naturally in green tea that promotes a calm, focused state without sedation.
Typical: 100–200 mg
Reishi (Ganoderma lucidum)
MushroomReishi is a woody polypore used for centuries in East Asian herbal traditions and now sold mainly as a hot-water or dual extract of the fruiting body.
Typical: 1,000–1,500 mg