🌙 Valerian (Valeriana officinalis)
📝 Last reviewed: August 2026
In short: Valerian (Valeriana officinalis) contains Valerenic acid, valepotriates and is traditionally used for insomnia, mild anxiety, restlessness. Small trials show modest sleep-improvement effects; effect size is debated. It is not a treatment for any condition — this page is general wellness information, not medical advice.
| Active compounds | Valerenic acid, valepotriates |
|---|---|
| Common uses | Insomnia, Mild anxiety, Restlessness |
| Preparation | Tea: 2-3 g dried root per cup, steep 10-15 min, before bed. Extract (0.4-0.8% valerenic acid): 300-600 mg before sleep. |
| Safety dosage | 300-600 mg extract 30-60 min before bed, or tea nightly; use intermittently (not nightly for months) to avoid dependence. |
❓ Questions about Valerian (Valeriana officinalis)
What is Valerian (Valeriana officinalis) used for? It is traditionally used for insomnia, mild anxiety, restlessness. Traditional use is not the same as proven treatment.
How is Valerian (Valeriana officinalis) prepared? Tea: 2-3 g dried root per cup, steep 10-15 min, before bed. Extract (0.4-0.8% valerenic acid): 300-600 mg before sleep.
What is a safe dose of Valerian (Valeriana officinalis)? 300-600 mg extract 30-60 min before bed, or tea nightly; use intermittently (not nightly for months) to avoid dependence.
What does the evidence say about Valerian (Valeriana officinalis)? Small trials show modest sleep-improvement effects; effect size is debated.
Who should avoid Valerian (Valeriana officinalis)? Sedating — do not drive after; can amplify alcohol and sedatives; avoid with liver disease; not studied for pregnancy/breastfeeding — avoid; long-term use needs breaks.
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