How much Valerian should I take daily?

Introduction

Valerian (Valeriana officinalis) is a medicinal plant commonly used for its sedative and anxiolytic effects. It is often utilized to improve sleep quality and manage anxiety. Understanding the appropriate daily dosage of valerian is crucial for maximizing its benefits while minimizing potential side effects.

Key Insights

Safety and Efficacy in Male Fertility:
- Valerian, when administered at doses corresponding to approximately three times the human daily dose, showed no significant negative effects on male fertility parameters. It temporarily increased the percentage of normokinetic spermatozoids and decreased diskinetic forms, but these changes did not affect fertility indices.
Improvement in Sleep Quality for Postmenopausal Women:
- A daily dose of 700 mg valerian extract significantly improved sleep quantity and quality in postmenopausal women. This was evidenced by reductions in Pittsburgh Sleep Quality Index (PSQI) and Insomnia Severity Index (ISI) scores.

Conclusion

The research suggests that valerian is safe for use in doses up to three times the typical human daily dose without adverse effects on male fertility. For improving sleep quality, particularly in postmenopausal women, a daily dose of 700 mg valerian extract has been shown to be effective. Therefore, a daily intake of 700 mg is recommended for sleep improvement, while higher doses may be safe but should be approached with caution.

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How much Valerian should I take daily?

Summary

Introduction

Key Insights

Conclusion

Sources and full results

A phase I clinical study of Andrographis paniculata fixed combination Kan Jang versus ginseng and valerian on the semen quality of healthy male subjects.

Kan Jang, ginseng, and valerian are safe for use at doses corresponding to approximately 3 times the human daily dose, without causing male sterility.

Evaluation of Valerians’ effect on sleep quantity and quality of menopausal women: cross-over clinical trial

Daily consumption of 700 mg valerian extract improved sleep quantity and quality in postmenopausal women.

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.

Aqueous 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.

MULTIPLE 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.

A developmental toxicity-screening test of valerian.

Valerian consumption up to 65 times the human dose did not have adverse reproductive effects in rats, possibly due to low pH removing potentially cytotoxic epoxide moieties.

A Feasibility Study of Valerian Extract for Sleep Disturbance in Person With Arthritis

Valerian extract is a feasible and potentially inconclusive sedative herb for arthritis-related sleep disturbance, but larger trials show no clear evidence supporting its efficacy.

Valerian as a hypnotic for Hispanic patients.

Valerian supplementation can improve insomnia in symptomatic Hispanic patients, with better results after week 2.

Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial

Valerian extract significantly improves sleep quality in postmenopausal women experiencing insomnia.

Valerian extract alters functional brain connectivity: A randomized double‐blind placebo‐controlled trial

Valerian root extract alters functional brain connectivity, potentially improving anxiety and stress-related symptoms.

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