Also known as: valeriana officinalis, valerian
Latest evidence update: 2026-04-29
Strongest in Sample size (78). Held back by Recency (20).
Solid mix of RCTs with some methodological gaps.
Good cross-study replication, some imprecision.
Tens of thousands of participants pooled across studies.
Mostly aligned, with some divergence.
Mostly pre-2020 research; updates may be needed.
No per-outcome numbers yet for this one. Each finding's direction and strength is shown in the research below.
Areas where research points to a consistent direction of effect. The strength of evidence is graded; the size of the effect is not quantified.
Recommended: 300-600mg before bed
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May modestly improve subjective sleep quality and increase sleep duration in people with insomnia, though effects are small
Does not significantly improve objective sleep measurements like time to fall asleep or total sleep time
May help reduce anxiety and improve anxiety-related symptoms, particularly in surgical and stressful settings
May reduce hot flashes and fatigue in postmenopausal women and cancer patients
Shows potential cognitive benefits in specific populations like hemodialysis and post-surgery patients, but evidence is limited