Valerian Root Dosage Guidelines

Valerian supplements are available in many different forms and used for a wide number of purposes.

As such, it may be difficult to determine exactly what a safe and effective Valerian root dosage is for your needs.

The root has long been used in herbal medicine traditions. Medicinal benefits of valerian root date back to ancient Greece and Rome, where physicians commonly utilized it as a sleeping aid.

This continues to be the most popular reason for buying this herbal supplement today, but it is also taken to relieve anxiety and as a general mood supplement. Valerian root is also known by other names that include Ammantia, Vandal root, All-heal, and Capon’s tail, among others.

Valerian Root

Herbal Supplement

Calmness

Mood

Sleep Onset

How It Works:

• Helps alleviate stress & anxiety
• Promotes better sleep & daytime alertness
• Boosts relaxation by enhancing GABA signalling

Dosage:

Between 300 - 900 mg per day

Safety:

Rated Likely Safe

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How is Valerian Root Used?

Valerian (Valeriana officinalis) is a flowering perennial plant, originally native to greater Europe as well and the northern climes of Asia.

Today it is cultivated throughout Europe, the UK, Japan, France, Eastern Europe and the United States.

From ancient times to the present, Valerian root benefits have been found in medical documents and texts dating back to time of Hippocrates (460-377 BC). The most common uses of Valerian include:

• Anxiety and nervousness
• Insomnia
• Headaches
• PMS symptoms and menstrual cramping
• Upset stomach

The alkaloids found in Valerian root have also been used to help lower blood pressure. In some countries, use of Valerian root for nervous condition symptoms including sleeping disorders and restlessness has been formally approved.

Because of the wide variety of uses and methods to take Valerian, it is often difficult to determine an appropriate dosage and when to take this supplement.

Valerian Root Dosage Recommendations

Dosages of Valerian root supplements or products will depend on the formulation provided and for what reason they are being used. Regardless of the reason you are taking valerian root supplements, users who are trying the herb for the first time should start with a low dosage to determine individual sensitivity to this natural supplement.

In the treatment of insomnia, anxiety, menstrual and/or menopause-related issues, many studies have examined the efficacy of certain dosages. The recommended daily dosage falls between 400 to 900 mg, taken 1 hour before bedtime to promote sleep.

For use as a mood enhancer or to control anxiety, doctors often recommend between 100 – 300 mg taken 2-3 times a day. This dosage level will serve to promote a state of mental calm and relaxation, without causing grogginess and fatigue. It can take between two weeks to one month for the full scope of Valerian root effects to become noticeable.

Combining valerian root pills with other botanicals may also be beneficial. Stacking Valerian and St. John’s Wort is common to improve sleep and reduce instances of anxiety.

In one study, a dosage of approximately 1,000 mg of Valerian with 600 mg of St. John’s Wort was found to be most effective. The combination took about 10 days before effects became noticeable.

Other trials have examined the benefits of using Valerian herbal extracts with the hops flower. This combination may result in a shorter period of time before the effects are noticeable.

Other Forms of Valerian Supplements

You can find Valerian root remedies, supplements, leaves, tinctures, and teas in a number of forms in drugstores and health food stores today. Some people use components of Valerian root to make tea while others use it in bathwater. Dosage varies in such cases.

For example, 2 g to 3 g (less than ½ ounce) of ground Valerian root is adequate for teas, while you can use up to 100 g (3.5 oz.) in your bathwater for a calming effect with soothing benefits for the skin. You can read more about the recommended dosages when preparing Valerian root tea here.

Numerous over-the-counter sleeping aids contain Valerian in combination with other herbal ingredients. While the effects of Valerian root are milder than prescription sleep aids, this herb is also less likely to cause addiction and side effects. It also has a lower incidence of causing a ‘hangover’ or groggy feeling the following morning.

Because brands and potency varies based on source and manufacturing processes, always follow the dosage instructions printed on the label. Not all products will contain the same doses of active valerian root components.

Valerian Essential Oils

When looking at labels for liquid Valerian products, make sure to check the essential oil content listed as a percentage of the total concentration of the product.

This offers a good indication of how strong that formulation is. The recommended ratio is a 10:1 extract, which will contain approximately 0.8% Valerenic Acid.

It is also important to select a supplement that clearly states it provides valerian root extract as opposed to extract from the stems or leaves of this plant. The roots contain the majority of the active chemical compounds in this herb and therefore provide the best value to the consumer.

Keep in mind that when Valerian is combined with other herbs including hops, lemon balm, or St. John’s Wort, there can be synergistic effects between these ingredients. This means that even if you typically take 400 mg of Valerian and 300 mg of St. John’s Wort independently, when combining the two a smaller dosage may be appropriate.

When choosing supplements to treat insomnia, anxiety, restlessness, upset stomach, or menstrual/menopausal symptoms, talk to your doctor or health practitioner for advice regarding appropriate Valerian root dosages for your overall health and wellness, size, and age.

Cautions and Warnings

Valerian root is safe and has few reported side effects when used alone. But when it is combined with other over-the-counter drugs or prescription medications, you may experience an increase to risk of side effects.

If taking any type of sedative or barbiturate like Xanax, Valium, or Ativan, use of Valerian in any form may cause an interaction. Adverse effects can include headaches, accelerated heart rate, and agitation.

Avoid use of any form of Valerian if you have liver disease or are taking any prescription antidepressants. Always pay attention to Valerian root dosage suggestions as recommended by the manufacturer and start with the lowest effective dosage to gauge sensitivity.

Observe yourself closely for any side effects when using this or any supplement. It may take between 14 to 30 days to notice differences in your sleep patterns or moods. Do not increase the dosages to obtain faster results, as this can exacerbate side effects such as upset stomach.

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