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Valerian
supplement Under reviewValerian is a perennial plant native to Europe and Asia, with roots and rhizomes that have been used traditionally as a herbal remedy for centuries. The supplement is derived from Valeriana officinalis and related species, containing bioactive compounds including valerenic acids and valepotriates. Valerian works through multiple mechanisms: it inhibits the uptake and stimulates the release of GABA (gamma-aminobutyric acid), acts as a partial agonist of adenosine and serotonin receptors, and functions as a partial agonist of the 5-hydroxytryptamine 2A receptor to boost melatonin release. These mechanisms collectively enhance sleep quality and reduce anxiety and stress responses.
Research summary
Clinical evidence for valerian's efficacy shows mixed but generally modest results. Multiple studies demonstrate improvements in subjective sleep quality, anxiety symptoms, and depression, particularly when used continuously over several weeks rather than as an acute sleep aid. However, some rigorous studies found that valerian's sleep-inducing properties were not superior to placebo in certain populations. The supplement appears most effective in specific populations such as hemodialysis patients and those with psychological stress, though evidence in healthy individuals is less conclusive. Most studies suggest it may take up to 4 weeks of continuous use to notice meaningful effects.
Reported Benefits
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The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Valerian Extract in Nonclinical Volunteers with Psychological Stress
Roh D et al.
Valerian in Patients with Benzodiazepine Dependence and Healthy Individuals
Poyares DR et al.
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
No reports yet
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Valerian Extract on Cognitive and Psychomotor Performance in Healthy Volunteers
Hallam KT et al.
Valerian Extract in Nonclinical Volunteers with Psychological Stress
Roh D et al.
No reports yet
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Valerian Extract in Nonclinical Volunteers with Psychological Stress
Roh D et al.
The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
No reports yet
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The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Reported Side Effects
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Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
No reports yet
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Add Valerian to your stack to report effects
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
No reports yet
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Add Valerian to your stack to report effects
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
No reports yet
Be the first to report this effect and help the community.
Add Valerian to your stack to report effects
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
No reports yet
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Add Valerian to your stack to report effects
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
Related health conditions
Research showing how this habit affects specific health conditions. Always consult healthcare professionals.
May Help With
Major depressive disorder or persistent depressive symptoms
The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Difficulty falling asleep, staying asleep, or waking too early
The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Valerian in Patients with Benzodiazepine Dependence and Healthy Individuals
Poyares DR et al.
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
Generalized anxiety disorder or anxiety symptoms affecting daily life
The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Valerian Extract in Nonclinical Volunteers with Psychological Stress
Roh D et al.
Research (5 studies)
The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients
Not specified in source
Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis
Not specified
Valerian Extract in Nonclinical Volunteers with Psychological Stress
Roh D et al.
Valerian Extract on Cognitive and Psychomotor Performance in Healthy Volunteers
Hallam KT et al.
Valerian in Patients with Benzodiazepine Dependence and Healthy Individuals
Poyares DR et al.
Community updates
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