How much Valerian should I take daily?
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Recommended Daily Dosage of Valerian
Valerian Dosage for Insomnia
Valerian (Valeriana officinalis) is commonly used as a herbal remedy for insomnia. A study involving older women with insomnia tested the effects of a nightly dose of 300 mg of concentrated valerian extract taken 30 minutes before bedtime over a period of two weeks. The results indicated that this dosage did not significantly improve sleep latency, wake after sleep onset (WASO), sleep efficiency, or self-rated sleep quality compared to a placebo1. Therefore, while 300 mg is a commonly tested dose, its effectiveness for insomnia remains inconclusive.
Valerian Dosage for Hot Flashes
In a study focusing on postmenopausal women experiencing hot flashes, participants were given 530 mg of valerian twice daily for two months. This dosage significantly reduced the severity and frequency of hot flashes compared to a placebo group2. Thus, for managing hot flashes, a daily intake of 1060 mg (530 mg twice daily) appears to be effective.
Valerian Dosage and Drug Metabolism
Another study assessed the impact of valerian on the activity of drug-metabolizing enzymes CYP2D6 and CYP3A4. Healthy volunteers took two 500 mg valerian tablets (totaling 1000 mg) nightly for 14 days. The study found minimal effects on CYP3A4 activity and no significant effect on CYP2D6 activity, suggesting that this dosage is unlikely to interfere significantly with the metabolism of medications processed by these enzymes3.
Conclusion
The appropriate daily dosage of valerian can vary depending on the condition being treated. For insomnia, a nightly dose of 300 mg has been tested but showed no significant benefits. For reducing the severity and frequency of hot flashes, a daily intake of 1060 mg (530 mg twice daily) has been found effective. Additionally, a dosage of 1000 mg nightly for 14 days showed minimal impact on drug metabolism, indicating it is generally safe in terms of enzyme interaction. Always consult with a healthcare provider before starting any new supplement regimen.
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Most relevant research papers on this topic
A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia.
Valerian does not improve sleep in older women with insomnia, and its use in clinical management of insomnia is not supported by this study.
RCT
Highly CitedThe effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial
Valerian effectively reduces the severity and frequency of hot flashes in postmenopausal women, making it a potential treatment option.
RCTMULTIPLE NIGHT-TIME DOSES OF VALERIAN (Valeriana officinalis) HAD MINIMAL EFFECTS ON CYP3A4 ACTIVITY AND NO EFFECT ON CYP2D6 ACTIVITY IN HEALTHY VOLUNTEERS
Valerian supplementation slightly increased alprazolam's maximum concentration in plasma, but typical doses are unlikely to significantly affect medication disposition based on CYP2D6 or CYP3A4 pathways.
Non-RCTHighly CitedEffects of Valeriana officinalis (Valerian) on tension-type headache: A randomized, placebo-controlled, double-blind clinical trial
Valerian capsules significantly reduce the impact of tension-type headaches on daily living performance, disability, and severity compared to breadcrumbs.
RCT
Rigorous JournalEffects of valerian on subjective sedation, field sobriety testing and driving simulator performance.
A one-time valerian 1600mg dose does not impair driving simulator performance after acute ingestion.
RCTHyperactivity, concentration difficulties and impulsiveness improve during seven weeks' treatment with valerian root and lemon balm extracts in primary school children.
Valerian root and lemon balm extracts effectively improve concentration, hyperactivity, and impulsiveness in primary school children, offering a viable option alongside counseling and education.
Non-RCTKava and Valerian in the treatment of stress‐induced insomnia
Kava and valerian effectively relieve stress and insomnia, with no significant differences between them, and both have no significant side-effects.
Non-RCTAssessing subjective and psychomotor effects of the herbal medication valerian in healthy volunteers
Valerian extract does not have mood-altering or psychomotor/cognitive effects in young healthy volunteers.
RCTValerian for sleep: a systematic review and meta-analysis.
Valerian root extract may improve sleep quality without causing side effects, but more standardized studies are needed to confirm this.
Meta-AnalysisHighly CitedAqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man
Valerian root extract significantly improves sleep quality and reduces sleep latency in men, particularly benefiting poor or irregular sleepers, smokers, and those with long sleep latencies.
RCTHighly CitedTry another search
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