Valerian

Best for

Sleep longer each night

Proven strong benefit · 200–600 mg/day for 2–8 weeks · 2 studies , n=477

15 papers · 9 claims · 26 outcomes scored · 8 positive

Outcomes

What valerian actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Sleep longer each night Proven strong benefit

More genuine sleep hours so your body finishes its repair cycles.

2 RCTs n=477 200–600 mg 2–8 wk #1/12

17940604·37899385

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2 RCTs n=477

200–600 mg

2–8 wk

#1 /12

Lower day-to-day anxiety Large effect, needs confirmation

The background hum of worry that colors everything gets quieter.

4 meta-analyses n=176 100–1500 mg 8 wk #2/48

24741279·25948471·33086877·37899385

large

4 meta-analyses n=176 Meta-analyzed I²=93%

100–1500 mg

8 wk

#2 /48

Ease anxiety in older adults Large effect, needs confirmation

Quiets the health worries and body tension that build with age.

4 meta-analyses n=176 100–1500 mg 8 wk #2/45

24741279·25948471·33086877·37899385

large

4 meta-analyses n=176 Meta-analyzed I²=93%

100–1500 mg

8 wk

#2 /45

Reduce pre-competition anxiety Large effect, needs confirmation

Quiets the overthinking that hijacks execution right before you compete.

4 meta-analyses n=176 100–1500 mg 8 wk #2/45

24741279·25948471·33086877·37899385

large

4 meta-analyses n=176 Meta-analyzed I²=93%

100–1500 mg

8 wk

#2 /45

Reduce daily stress Large effect, needs confirmation

Everyday pressure stops running your nervous system hot.

1 RCT n=37 530 mg 4 wk #5/41

33936782

large

1 RCT n=37

530 mg

4 wk

#5 /41

Improve overall sleep quality Proven modest benefit

Deeper, less interrupted nights that leave you recharged by morning.

8 meta-analyses n=2.7k 6.4–1410 mg 2–8 wk #1/37

16010204·17145239·17940604·21399726 +4 more

small

8 meta-analyses n=2.7k Meta-analyzed I²=85%

6.4–1410 mg

2–8 wk

#1 /37

Stay asleep through the night Likely modest benefit

Fewer wake-ups and more unbroken hours of real rest.

1 RCT n=405 600 mg 2 wk #3/15

17940604

small

1 RCT n=405

600 mg

2 wk

#3 /15

Wake up clear-headed Barely detectable

Less grogginess, more energy from the moment you open your eyes.

2 RCTs n=72 200–450 mg 8 wk #10/14

21399726·37899385

trivial

2 RCTs n=72

200–450 mg

8 wk

#10 /14

Fall asleep faster Likely strong benefit

Shrinks the gap between hitting the pillow and actually sleeping.

3 RCTs n=477 200–600 mg 2–8 wk #9/19

17940604·21399726·37899385

large

3 RCTs n=477

200–600 mg

2–8 wk

#9 /19

Outcome	Effect	Evidence	Dose	Weeks	Rank
Sleep longer each night Proven strong benefit	large	2 RCTs n=477	200–600 mg	2–8 wk	#1/12
Lower day-to-day anxiety Large effect, needs confirmation	large	4 meta-analyses n=176 Meta-analyzed	100–1500 mg	8 wk	#2/48
Ease anxiety in older adults Large effect, needs confirmation	large	4 meta-analyses n=176 Meta-analyzed	100–1500 mg	8 wk	#2/45
Reduce pre-competition anxiety Large effect, needs confirmation	large	4 meta-analyses n=176 Meta-analyzed	100–1500 mg	8 wk	#2/45
Reduce daily stress Large effect, needs confirmation	large	1 RCT n=37	530 mg	4 wk	#5/41
Improve overall sleep quality Proven modest benefit	small	8 meta-analyses n=2.7k Meta-analyzed	6.4–1410 mg	2–8 wk	#1/37
Stay asleep through the night Likely modest benefit	small	1 RCT n=405	600 mg	2 wk	#3/15
Wake up clear-headed Barely detectable	trivial	2 RCTs n=72	200–450 mg	8 wk	#10/14
Fall asleep faster Likely strong benefit	large	3 RCTs n=477	200–600 mg	2–8 wk	#9/19

Buy well

Recommended Valerian products

Real products that dose Valerian where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Valerian dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

Severe complaints (treatment period) severe

Moderate complaints (treatment period) moderate

movement disorder moderate

Mild complaints (treatment period) mild

Alkaline phosphatase increase (CTCAE grade 1) mild

headache mild

gastrointestinal symptoms (nausea, abdominal cramps, diarrhea) mild

drowsiness / daytime somnolence mild

Drug interactions

Midazolam moderate increases effect

Lorazepam moderate additive

Alprazolam minor increases concentration

Sources

Generated August 14, 2026

Valerian

What valerian actually does, by outcome

Recommended Valerian products

Adverse events and known drug interactions

More evidence for Valerian

The Quiet Herb That Wouldn't Knock You Out: Valerian's Long, Strange Journey from Air-Raid Shelters to Your Nightstand

Best Supplements for Deep, Restful Sleep (2026)

Best Supplements to Fall Asleep Faster, Ranked by Clinical Evidence

Best Supplements for Anxiety, Ranked by Clinical Evidence

Best Supplements to Stay Asleep Through the Night

Stress: evidence map across 46 supplements

Valerian

Recommended Valerian products

More evidence for Valerian

NewThe Quiet Herb That Wouldn't Knock You Out: Valerian's Long, Strange Journey from Air-Raid Shelters to Your Nightstand

NewBest Supplements for Deep, Restful Sleep (2026)

NewBest Supplements to Fall Asleep Faster, Ranked by Clinical Evidence

NewBest Supplements for Anxiety, Ranked by Clinical Evidence

NewBest Supplements to Stay Asleep Through the Night

NewStress: evidence map across 46 supplements

The Quiet Herb That Wouldn't Knock You Out: Valerian's Long, Strange Journey from Air-Raid Shelters to Your Nightstand

Best Supplements for Deep, Restful Sleep (2026)

Best Supplements to Fall Asleep Faster, Ranked by Clinical Evidence

Best Supplements for Anxiety, Ranked by Clinical Evidence

Best Supplements to Stay Asleep Through the Night

Stress: evidence map across 46 supplements