Valerian Root
Research reviewed: Up until 03/2026
Valerian Root (Valeriana officinalis) is a dietary supplement with 9 published peer-reviewed studies involving 534 participants, researched for Sleep Quality & Insomnia, Anxiety & Stress Reduction, Cognitive Function & General Wellbeing.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Sleep Quality & Insomnia
StrongAnxiety & Stress Reduction
StrongCognitive Function & General Wellbeing
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Sleep Quality & Insomnia
To determine whether valerian is effective for improving sleep quality in patients with insomnia.
Study Type
Systematic review and meta-analysis
Purpose
To determine whether valerian is effective for improving sleep quality in patients with insomnia.
Dose
300-1,215 mg/day of valerian extract
Participants
Meta-analysis of 16 randomised placebo-controlled trials
Duration
Various
Results
Patients taking valerian had an 80% greater chance of reporting improved sleep compared to placebo. However, evidence of publication bias was noted and objective measures showed less consistent effects.
How They Measured It
Sleep quality scales, polysomnography across 16 RCTs
To evaluate the effectiveness of valerian as a meta-analysis of randomised placebo-controlled trials for insomnia treatment.
Study Type
Systematic review and meta-analysis
Purpose
To evaluate the effectiveness of valerian as a meta-analysis of randomised placebo-controlled trials for insomnia treatment.
Dose
300-900 mg/day valerian extract
Participants
Meta-analysis of 18 randomised placebo-controlled trials (N=1,093)
Duration
Various (1-28 days)
Results
No significant difference in sleep latency was found overall (mean difference 0.70 min, 95% CI -3.44 to 4.83). However, subjective sleep quality showed a trend towards improvement. Valerian appears safer than conventional hypnotics.
How They Measured It
Sleep latency (LT), sleep quality score (SQS), objective and subjective measures
To comprehensively evaluate valerian root's effects on sleep problems and associated disorders across all available RCT evidence.
Study Type
Systematic review and meta-analysis
Purpose
To comprehensively evaluate valerian root's effects on sleep problems and associated disorders across all available RCT evidence.
Dose
100-1,260 mg/day Valeriana officinalis
Participants
Meta-analysis of 60 studies (N=6,894)
Duration
Various
Results
Valerian could be a safe and effective herb to promote sleep and prevent associated disorders. Single doses reduced anxiety in patients undergoing dental procedures. Long-term use (multiple menstrual cycles) effectively reduced premenstrual anxiety.
How They Measured It
Insomnia severity, sleep quality, sleep latency, sleep duration, anxiety
To evaluate the efficacy and safety of standardised Valeriana officinalis extract in adult subjects with sleep complaints.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate the efficacy and safety of standardised Valeriana officinalis extract in adult subjects with sleep complaints.
Dose
Proprietary standardised V. officinalis extract (equivalent to 500 mg root)
Participants
80 adult subjects with sleep complaints
Duration
8 weeks
Results
Standardised valerian extract significantly improved overall sleep quality (PSQI total score), insomnia severity (ISI), and objective sleep measures (actigraphy) compared to placebo. Valerian was well tolerated with no serious adverse events.
How They Measured It
Pittsburgh Sleep Quality Index (PSQI), Insomnia Severity Index (ISI), actigraphy
To assess whether a single dose of aqueous extract of valerian root improves subjective sleep quality in people with sleep difficulties.
Study Type
Randomised, double-blind, placebo-controlled crossover
Purpose
To assess whether a single dose of aqueous extract of valerian root improves subjective sleep quality in people with sleep difficulties.
Dose
450 mg or 900 mg of aqueous extract of valerian root
Participants
128 subjects (including non-insomniac volunteers)
Duration
Single night observations
Results
Valerian significantly improved subjective sleep quality without producing any side effects. A dose of 450 mg was as effective as 900 mg for improving sleep quality perception.
How They Measured It
Stanford Sleepiness Scale, visual analogue sleep scales, questionnaire on sleep quality
Anxiety & Stress Reduction
To evaluate the anxiolytic effect of valerian extract in patients undergoing dental surgical procedures.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate the anxiolytic effect of valerian extract in patients undergoing dental surgical procedures.
Dose
100 mg single dose of valerian extract 60 min before procedure
Participants
48 patients undergoing dental extraction
Duration
Single dose acute administration
Results
Valerian significantly reduced pre-operative anxiety scores (STAI-S) compared to placebo. Heart rate was also reduced in the valerian group. No adverse cognitive or psychomotor effects were observed.
How They Measured It
State-Trait Anxiety Inventory (STAI), physiological arousal measures
To evaluate the effects of valerian extract on anxiety and sleep disturbance in menopause.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate the effects of valerian extract on anxiety and sleep disturbance in menopause.
Dose
530 mg twice daily of Valerian extract
Participants
68 postmenopausal women
Duration
8 weeks
Results
Valerian significantly reduced the severity and frequency of hot flashes and improved sleep quality and anxiety symptoms in postmenopausal women compared to placebo. Valerian may be a safe alternative for managing menopausal symptoms.
How They Measured It
State-Trait Anxiety Inventory (STAI), ISI (Insomnia Severity Index), VAS for hot flashes
To evaluate valerian extract for reducing anxiety in women with premenstrual syndrome (PMS).
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To evaluate valerian extract for reducing anxiety in women with premenstrual syndrome (PMS).
Dose
1,260 mg/day of valerian extract for 7 days per menstrual cycle
Participants
100 women with PMS
Duration
3 menstrual cycles
Results
Valerian significantly reduced premenstrual anxiety and mood-related PMS symptoms over 3 cycles compared to placebo. The effect was strongest on anxiety and irritability symptoms.
How They Measured It
Premenstrual Syndrome Daily Symptom Report, STAI
Cognitive Function & General Wellbeing
To assess the effects of valerian on daytime cognitive performance, including sedation, and ensure there is no next-day hangover from nighttime valerian use.
Study Type
Randomised, double-blind, placebo-controlled
Purpose
To assess the effects of valerian on daytime cognitive performance, including sedation, and ensure there is no next-day hangover from nighttime valerian use.
Dose
600 mg valerian extract before bedtime
Participants
16 healthy volunteers
Duration
Single night administration
Results
Valerian did not impair daytime cognitive function or psychomotor performance the following morning. Unlike benzodiazepines, no 'hangover' effect was observed, suggesting valerian is a safer sleep aid.
How They Measured It
Psychomotor testing (critical flicker fusion frequency, choice reaction time), self-rated alertness
Frequently Asked Questions
Common questions about Valerian Root research
There are currently 9 peer-reviewed studies on Valerian Root (Valeriana officinalis), involving 534 total participants. Research covers Sleep quality, Insomnia, Anxiety and 1 more areas. The overall evidence strength is rated as Strong.
The evidence is currently rated as "Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (6 human studies), and reported outcomes.
Valerian Root has been researched for: Sleep quality, Insomnia, Anxiety, Stress & relaxation. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 6 out of 9 studies are human trials. Human trials carry more weight in our evidence scoring system.
