Valeriana officinalis
Valerian (Valeriana officinalis) is a flowering plant whose root has been used for centuries as a sleep aid and anxiolytic. Active compounds include valerenic acid, valepotriates, and various GABA-modulating compounds. Mechanism overlaps with benzodiazepines but valerian is non-addictive and produces no withdrawal at typical doses.
Starting dose. 300-600mg — Standardized extract
30-60 min before bed.
Start here. Every protocol below is ordered lowest-first. Begin at the smallest effective dose, hold about a week to assess tolerance, and step up only if needed.
Valerian acts via multiple GABA-modulating pathways:
Valerenic acid is a positive allosteric modulator of GABA-A receptors - similar mechanism to benzodiazepines but lower potency.
Valerenic acid and other compounds inhibit GABA reuptake, raising synaptic GABA.
Valerian compounds have adenosine receptor activity contributing to sleepiness.
Modest 5-HT1A agonism may contribute to anxiolytic action.
Unlike benzodiazepines, valerian doesn't appear to produce dependence or withdrawal at typical doses.
Acute 30-60 min onset.
Weeks 1-4: peak effects.
Long-term continuous use OK.
Each reference below was re-fetched from its PubMed record, and the quoted sentence was confirmed to appear in that abstract and to support the claim it sits under. Follow any of them to read the source.
Exact-molecule evidence boundary: the live abstract reports the quoted finding for Valerian; no broader inference is made.
Extracts of the roots of valerian (Valeriana officinalis) are widely used for inducing sleep and improving sleep quality.
Valerian for sleep: a systematic review and meta-analysis.
Evidence scope. Exact molecule wording appears in the quoted live sentence. Only the population/model, formulation, route, and outcome expressly stated there are supported.
Claims we could not support
No abstract we checked supports these for this molecule at this route. That is not the same as saying they are false — it marks where the evidence is missing.
Dose/route: 300-600mg standardized extract; Oral capsule, tincture, or tea; 1x at bedtime. No selected live abstract sentence verified this complete regimen.
Mechanism as written in source JSON. No selected live abstract sentence verified the complete mechanism at the card formulation/route and relevant population/model.
Primary safety claim as written in source JSON. No selected live abstract sentence verified the complete safety claim for this exact formulation and route.
Variable per component
Hours plasma
Oral moderate
Per dose
Hepatic
Storage. Capsule/tincture/tea. Cool dry location.
Dietary supplement (US, DSHEA). Traditional medicine in EU.
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