Botanicals
Valerian — timing, dose & interactions
Root extract used for sleep. A meta-analysis found it might improve sleep quality, but most studies had significant methodological problems. It appears safe short term (300–600 mg/day for up to 6 weeks); stopping abruptly after long use may cause withdrawal symptoms.
Also known as: Valeriana officinalis
Timing
When to take it
30–120 minutes before bed.
Interactions
Valerian with other supplements
Safety
Medications & health conditions
Don't combine valerian with sedatives. Valerian may be sleep-inducing, and NIH advises against taking it with alcohol or sedatives.
Rare liver injury reported with valerian. Very rare cases of liver injury have been reported, mostly with other herbs. Its long-term effect on the liver is unknown.
Valerian: no safety data in pregnancy. Valerian has not been studied for safety in pregnancy or breastfeeding. Avoid unless your clinician recommends it.
Buying guide
What to look for on the label
Valerian
- Valerian root extract standardized for valerenic acid
FAQ
Common questions
When is the best time to take Valerian?
Bedtime. 30–120 minutes before bed.
Should Valerian be taken with food?
It can be taken with or without food. 30–120 minutes before bed.
Can you take Valerian with Melatonin?
Usually fine, but the drowsiness may add up — start low. Try one at a time first. Don't drive or drink alcohol after taking them.
Sources