Supplements / Traditional & emerging
Valerian
Best for: Sleep
Valerian is rated traditional use (tier D on our evidence scale). 300–600 mg standardized extract, 30–60 minutes before bed. Evening only.
Sources last reviewed
When and how to take Valerian
- Dose
- 300–600 mg standardized extract, 30–60 minutes before bed.
- Timing
- Evening only.
- Review
- Reassess after 2 to 4 weeks.
- Forms
- standardized valerian root extract
What Valerian is used for
- Mixed evidence; some users feel a clear effect, many don't.
- Safety profile is reasonable for short-term use.
Who should be careful with Valerian
- Not appropriate during pregnancy or breastfeeding.
- Avoid if you have a history of liver issues.
Safety checks for Valerian
- Not suggested: Pregnancy or breastfeeding
- Not suggested: Liver disease history
What to look for when buying Valerian
- Preferred third-party verification: Third-party tested (COA).
- Common contamination risks: Mislabeling / identity, Ingredient swapping.
- Identity: Standardized to valerenic acid content.
Talk to a clinician first
This is a supplement we won’t link to a specific product without clinician context. Once we offer clinician partner pathways, this is where they’ll appear.
If you’re working with a doctor or qualified practitioner, they can advise on dose, brand, and monitoring.
Your experience
If you’ve tried Valerian, you can log how it went. This stays on your device — only you see it.
We frame these as personal experience, not medical claims. Self-reported subjective outcomes are influenced by placebo, regression to the mean, and parallel lifestyle changes. We’ll never present ratings as equivalent to RCT evidence.
Research sources for Valerian
- Valerian for insomnia: systematic review (reviewed 2026-04-30)
Related supplements
Almavivo is for education only, not medical advice. Check with a doctor or pharmacist before starting a supplement, especially if you take prescription medicine, are pregnant or breastfeeding, or have a long-term health condition.