Valerian
Description
Valerian is a perennial flowering plant native to Europe and Asia, whose roots have been utilized for centuries as a traditional herbal remedy. It is predominantly known for its mild sedative effects, making it a popular natural choice for individuals seeking to enhance sleep onset and duration, as well as manage occasional feelings of nervousness or mild stress. The therapeutic actions of Valerian are believed to stem from its diverse array of bioactive compounds, including valerenic acid, iridoids (like valepotriates), and various flavonoids. These constituents are thought to interact with gamma-aminobutyric acid (GABA) receptors in the brain, a key neurotransmitter that helps to regulate nerve impulses. This interaction facilitates a calming effect on the central nervous system, often compared to the action of some conventional anxiolytic medications but typically with a milder impact. Historically, Valerian was applied to a range of conditions, from insomnia to digestive discomfort. In contemporary practice, its primary applications are centered on its anxiolytic (anxiety-reducing) and hypnotic (sleep-inducing) properties. It is frequently employed as a sleep aid or to mitigate symptoms of daily stress, contributing to overall mental relaxation without commonly leading to residual drowsiness upon waking when used as directed.
Sources
Valerian plant (Valeriana officinalis) root
cheapest Valerian supplements
Best Valerian supplements
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Timing & Intake
Pre BedTake with Water, preferably 30 minutes to 2 hours before bedtime for sleep support.
Often taken in the evening or shortly before bedtime for its calming and sleep-inducing effects. For general anxiety, it can be taken during the day, though potential drowsiness should be considered.
Optimal Dosage
Minimum400 mg
Maximum900 mg
Safety & Toxicity
Goals
Mood Support
Impact
Situational effect
Valerian root acts on GABA receptors in the brain, helping to calm the nervous system, reduce anxiety, and ease the transition into sleep. By addressing sleep disturbances and nervous tension, it provides indirect but significant support for emotional well-being.
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Sleep Support
Impact
Situational effect
Typical dose:300–600 mg
Valerian root is thought to work by increasing levels of the calming neurotransmitter GABA in the brain. While clinical evidence is mixed, it has a long history of use as a mild sedative. Its effectiveness can be highly individual, but for those it works for, it can be a useful tool for improving sleep latency.
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Stress Relief
Impact
Situational effect
Typical dose:300–600 mg
Valerian root contains compounds that interact with GABA receptors in the brain. This interaction helps to calm the nervous system, reduce the time it takes to fall asleep, and improve sleep quality for those whose minds race at night due to stress.
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Interactions
Positive Interactions
Melatonin
Both ingredients promote sleep; Valerian can enhance the calming effect, while Melatonin regulates sleep cycles, potentially leading to more effective sleep support.
GABA
Valerian is believed to influence GABA receptors; supplementing with GABA may support this mechanism, potentially enhancing relaxation and anxiolytic effects.
Magnesium
Magnesium contributes to muscle relaxation and nerve function, which can complement Valerian's calming properties, aiding in overall relaxation and sleep.
Negative Interactions
Caffeine
Caffeine is a stimulant and directly counteracts the sedative effects of Valerian, making Valerian less effective for relaxation or sleep.
St. John's Wort
Combining Valerian with St. John's Wort may lead to excessive sedation or unpredictable effects due to their overlapping central nervous system activity and St. John's Wort's complex interactions.
Recommended products
Best 
Valerian Root 475 mg
Swanson
Valerian: 950 mg
A high-dose, single-ingredient Valerian root supplement for focused sleep, mood, and stress support.
Best 
Valerian 1000 mg Alcohol-Free
Nature's Answer
Valerian: 1000 mg
A high-dose, alcohol-free liquid Valerian extract offering strong support for relaxation and sleep.
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Valerian
Nature's Way
Valerian: 800 mg
An exceptional Valerian product combining whole root and a standardized extract for comprehensive calming, backed by high customer satisfaction and good value.
Best 
Valerian Alcohol-Free
Herb Pharm
Valerian: 825 mg
A potent, alcohol-free liquid Valerian extract (825mg) from a reputable herbal brand, designed for strong relaxation and sleep support.
Value 
Valerian Root 500 mg
Herbal Secrets
Valerian: 500 mg
A very affordable Valerian root powder in a standard dose, best for budget-conscious users, but lacks concentrated extract and broad customer feedback.
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Valerian Root 450 mg
Best Naturals
Valerian: 2250 mg
An extremely high-dose, pure Valerian root supplement designed for maximum sleep and relaxation support.
Best 
Valerian 1500 mg
Nature's Answer
Valerian: 1500 mg
A high-dose, single-ingredient Valerian supplement designed for focused support of relaxation and sleep.
Budget 
Super Snooze Melatonin with Herbal Blend
Sundown Naturals
Valerian: 100 mg
This product offers a blend of melatonin and several calming herbs, along with minimal minerals, aimed at supporting sleep and relaxation, presenting a gentle option for those seeking nighttime support.
Best 
Valerian
Oregon's Wild Harvest
Valerian: 900 mg
A high-dose, pure Valerian supplement for powerful relaxation, but with a higher price and less extensive customer feedback.
Best 
Valerian Root 1000 mg
Nutricost
Valerian: 1000 mg
A high-dose, single-ingredient Valerian root extract for strong sleep, mood, and stress support.
Best 
Valerian Root 1500 mg
Nature's Answer
Valerian: 1500 mg
A high-potency Valerian root supplement, offering a very strong dose at an excellent price with good customer satisfaction.
Budget 
Sleep Essentials
Swanson
Valerian: 100 mg
A broad-spectrum sleep and relaxation blend featuring multiple calming herbs, minerals, amino acids, and Melatonin.
Budget 
Full Spectrum Rhodiola Holy Basil Valerian Stress Complex
Swanson Premium Brand
Valerian: 225 mg
This product offers a balanced blend of Rhodiola, Holy Basil, and Valerian, making it a good option for individuals seeking broad support for stress management and a calm mood.
Budget 
Sleep Relax With Valerian & Hops
Natural Factors HerbalFactors
Valerian: 100 mg
A well-rounded herbal blend for sleep and relaxation, offering a synergistic approach at a great price with strong customer satisfaction.
Value 
5-HTP 100 mg
Solgar
Valerian: 100 mg
This blend from Solgar combines 5-HTP, Valerian, Vitamin B6, and Magnesium to support mood, stress relief, and sleep, offering a multi-ingredient approach to well-being.
Best 
Revitalizing Sleep Formula
Nature's Way
Valerian: 800 mg
This formula combines strong doses of Valerian, 5-HTP, and L-Theanine with other calming herbs like Passionflower and Hops to support relaxation, mood, and restful sleep.
Value 
Full Spectrum Valerian Extract 650 mg
Planetary Herbals
Valerian: 450 mg
A Valerian supplement combining extract and whole root for a comprehensive 650mg dose, aimed at sleep and relaxation.
Value 
Valerian 470 mg
Solaray
Valerian: 470 mg
A highly trusted, affordable, and effective Valerian supplement in a standard dose, backed by an exceptional volume of positive customer reviews.
Value 
Calm Aid 500 mg
Sunshine Naturals
Valerian: 125 mg
A very affordable herbal blend for calm, but with low herbal dosages and a transparency issue regarding the Hops ingredient.
Budget 
True Calm
NOW
Valerian: 25 mg
This supplement blends amino acids, B vitamins, and valerian to support a calm mood and relaxation, making it useful for unwinding and general well-being.
Product stats
Price per product
Average$23.17
Median$19.05
Price per serving
Average$0.61
Median$0.53
Price per 100 mg
Average$0.59
Median$0.29
Price distribution
Price per serving distribution
Price per 100 mg
Reference amount: 100 mg
Forms
Paired ingredients
Ingredient forms
Valerenic Acid (11) 90
Valerenic acids represent a class of sesquiterpenoids found in Valeriana officinalis, crucial for the plant's anxiolytic and sedative effects. Extracts are often standardized to contain a certain percentage of these compounds, indicating potency. They are thought to modulate GABA-A receptors, contributing to their calming properties.
Pros
- Represents a standardized active complex for Valerian extracts
- Well-recognized markers for product quality and potency
- Associated with the main pharmacological effects of Valerian
Cons
- Focuses only on one class of compounds, potentially overlooking other beneficial constituents in whole Valerian
- Specific individual roles of each valerenic acid are still being researched
Per product
Avg$33.21
Med$34.49
Per serving
Avg$0.86
Med$0.66
Per 100 mg
Avg$0.49
Med$0.27
Price distribution
Valerenic Acids (6) 90
Valerenic acids represent a class of sesquiterpenoids found in Valeriana officinalis, crucial for the plant's anxiolytic and sedative effects. Extracts are often standardized to contain a certain percentage of these compounds, indicating potency. They are thought to modulate GABA-A receptors, contributing to their calming properties.
Pros
- Represents a standardized active complex for Valerian extracts
- Well-recognized markers for product quality and potency
- Associated with the main pharmacological effects of Valerian
Cons
- Focuses only on one class of compounds, potentially overlooking other beneficial constituents in whole Valerian
- Specific individual roles of each valerenic acid are still being researched
Per product
Avg$20.49
Med$16.68
Per serving
Avg$0.41
Med$0.41
Per 100 mg
Avg$0.17
Med$0.16
Price distribution
Valeric Acid (1) 35
Valeric acid (pentanoic acid) is a saturated fatty acid found in Valerian root, particularly in the essential oil. While historically thought to contribute to Valerian's calming effects, modern research suggests its primary role is in giving Valerian its characteristic strong smell. Its direct pharmacological activity as a primary mediator of sleep and stress relief is not as well-supported as that of the valerenic acids.
Pros
- Contributes to the characteristic aroma of Valerian, a traditional marker
- May have some minor synergistic effects within the whole plant extract
Cons
- Not considered a primary active compound for Valerian's sedative or anxiolytic effects
- Its direct therapeutic impact is less understood compared to valerenic acids
- Responsible for the unpleasant odor sometimes associated with Valerian
Per product
Avg$18.26
Med$18.26
Per serving
Avg$0.60
Med$0.60
Per 100 mg
Avg$0.30
Med$0.30
Price distribution