Nature Made Valerian Root 200 mg Capsules Review
Product Focus: Stress and CalmAlso covers:Brain
Tier ⓘ
Tier 4 · Rank 9
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 9 within Tier 4 for Stress and Calm; 22 of 30 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
Biohacker Mentions
0 of 10
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Study, Trial or Testing Result Summary
Members Only36 human studies · 22 improved
36 human studies22 improved9 no effect17,700 people studied
This product gives 200 milligrams of valerian root extract a day, above the 100 milligram dose that worked in some studies. A review of 60 studies with 6,894 people found valerian, especially whole root, safe and helpful for sleep and related problems such as anxiety, with no severe side effects [1]. In an 8-week trial of 80 adults with sleep complaints, valerian extract lowered anxiety scores compared with placebo and improved sleep quality [2]. A review of dental sedation trials covering 327 people found 100 milligrams of valerian worked better than placebo for anxious patients, though study quality was limited [3]. A trial of 620 adults found a 4-week blend of valerian oil, hops oil and a small amount of a cannabis compound improved anxiety, stress and well-being, but this was a blend, not valerian alone [4]. Not all results agree. An analysis of 29 herbal anxiety trials found too little evidence to confirm valerian reduces anxiety [5], and in 64 stressed adults, 4 weeks of valerian did no better than placebo for anxiety and stress [6]. No reviews of this product could be counted. Animal and cell studies are never counted.
See all 36 studies →Hide the studies
- A review of 60 studies (6,894 people) found valerian, especially whole root, could be a safe and effective herb for sleep and preventing related problems such as anxiety, with no severe side effects reported.Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis.
- In a network analysis of 29 trials of herbs for anxiety, there was not enough evidence to confirm that valerian reduced anxiety compared with standard treatment or placebo.Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
- In a review of oral sedation trials for anxious dental patients (327 people total), valerian 100 mg worked better than placebo and caused less change in heart rate and blood pressure, though study quality was limited.Effectiveness and safety of oral sedation in adult patients undergoing dental procedures: a systematic review.
- A review of controlled trials in generalized anxiety found isolated valerian studies suggesting possible use for anxiety, but few trials existed and they had serious design flaws.[Medicinal plants for the treatment of generalized anxiety disorder: a review of controlled clinical studies].
- A review of lab and human studies found valerian is among ten plant medicines that act on the brain's calming GABA system and may reduce anxiety with good safety.GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
- In 620 adults with disturbed sleep, a blend with 75 mg valerian oil, 75 mg hops oil and 0.35 mg THC taken for 4 weeks improved sleep, anxiety, stress and well-being versus placebo, while the lower-botanical blend did not.A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Be…
- In 391 people with anxiety and insomnia, valerian taken for 4 weeks did not improve sleep more than placebo (kava also did not reduce anxiety more than placebo).An internet-based randomized, placebo-controlled trial of kava and valerian for anxiety and insomnia.
- In 182 people with somatoform disorders, a 2-week herbal mix with butterbur, valerian, passionflower and lemon balm beat the same mix without butterbur and placebo for anxiety and depression, and the 3-herb mix without butterbur also beat placebo.Fixed herbal drug combination with and without butterbur (Ze 185) for the treatment of patients with somatoform disorder…
- In 96 knee replacement patients given one capsule nightly starting two nights before surgery, the valerian and lemon balm combination reduced shivering versus placebo, but the drop in anxiety was not statistically significant.Comparison of the Effects of a Melissa officinalis L. and Valerian Combination With Clonidine on Anxiety, Hemodynamic Ch…
- In 80 adults with sleep complaints, valerian extract taken for 8 weeks lowered anxiety scores on days 14, 28 and 56 compared with placebo, and also improved sleep quality and reduced daytime sleepiness.Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A …
- In 75 adults with insomnia, valerian root extract (2 x 300 mg daily for 4 weeks) improved sleep quality about as much as oxazepam, with no significant difference between the two; anxiety was a secondary outcome and no result for it was given in the abstract.[Efficacy and tolerability of Baldrian versus oxazepam in non-organic and non-psychiatric insomniacs: a randomised, doub…
- In 72 healthy men given a valerian-based herbal combination for 4 days before a stress test, self-reported anxiety responses were lower than with placebo or no treatment, while the cortisol stress response did not differ.Effects of a fixed herbal drug combination (Ze 185) to an experimental acute stress setting in healthy men - An explorat…
- In 64 stressed adults taking 100 mg of valerian root extract three times daily for 4 weeks, anxiety and stress scores improved in both groups with no significant difference from placebo, although brain wave connectivity changed more with valerian.Valerian extract alters functional brain connectivity: A randomized double-blind placebo-controlled trial.
- In 64 adults with impaired sleep, a combination of L-theanine, lemon balm, valerian, and saffron for 6 weeks did not improve sleep more than placebo.Effect of a nutraceutical combination on sleep quality among people with impaired sleep: a randomised, placebo-controlle…
- In 54 patients having wisdom teeth removed, a Valeriana officinalis product lowered anxiety scores from before to after surgery, while placebo did not show a significant change.Effects of Passiflora incarnata and Valeriana officinalis in the control of anxiety due to tooth extraction: a randomize…
- In 51 HIV patients taking efavirenz, 530 mg of valerian nightly for 4 weeks significantly improved sleep and anxiety compared with placebo.Effect of Valerian in Preventing Neuropsychiatric Adverse Effects of Efavirenz in HIV-Positive Patients: A Pilot Randomi…
- In a 3-week placebo-controlled feasibility trial of 40 people with occasional sleep problems, a valerian-hops extract increased sleep duration by about 22 minutes per night compared with placebo, without changing daytime thinking or mood.Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Para…
- In a randomized, double-blind, placebo-controlled crossover trial of 39 people on dialysis, taking valerian for one month before sleep improved sleep quality, depression and state anxiety more than placebo; the dose was not stated.The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-b…
- In 36 adults with generalized anxiety disorder, valepotriates averaging 81.3 mg daily for 4 weeks did not differ overall from placebo on the main anxiety scale, but reduced psychic anxiety symptoms, a preliminary finding in a very small sample.Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study.
- In 31 healthy adults taking a multi-herb extract containing valerian for 14 days, tension and anxiety fell compared with placebo, and their body's stress responses to a mental task were milder.The chronic effects of a combination of herbal extracts (Euphytose®) on psychological mood state and response to a labor…
- In 24 healthy adults given single doses of a lemon balm and valerian combination against placebo during a lab-induced stress test, the 600 mg dose eased anxiety, while the highest 1800 mg dose slightly raised anxiety at one session.Anxiolytic effects of a combination of Melissa officinalis and Valeriana officinalis during laboratory induced stress.
- In 20 anxious patients having wisdom teeth removed, a single 100 mg valerian capsule taken an hour before surgery gave comfort and relaxation with less somnolence than midazolam, though midazolam reduced physiological measures more.Assessment of Valeriana officinalis l. (Valerian) for Conscious Sedation of Patients During the Extraction of Impacted M…
- In 54 healthy volunteers, seven days of valerian reduced blood pressure and heart rate reactions to a mental stress task and lowered how much pressure they felt, compared with controls.Effect of kava and valerian on human physiological and psychological responses to mental stress assessed under laborator…
- A single 4-week trial of 36 people with generalised anxiety found valerian no better than placebo on anxiety scores, and there was not enough evidence to judge its effect.Valerian for anxiety disorders.
- In 16 healthy volunteers, six tablets of a valerian, passion flower and St John's wort blend shifted resting brain-wave patterns toward those seen with calming drugs, without impairing thinking, compared with placebo.Early effect of NEURAPAS® balance on current source density (CSD) of human EEG.
- In 24 people with stress-related insomnia, 600 mg of valerian daily for six weeks significantly reduced stress and improved sleep, without a placebo group for comparison.Kava and valerian in the treatment of stress-induced insomnia.
- In a small pilot study of 24 people with stress-related sleeplessness, a daily 600 mg valerian extract for 6 weeks significantly reduced stress, with no significant difference from kava; there was no placebo group.Stress-induced insomnia treated with kava and valerian: singly and in combination.
- In an open practice study of people with depression and anxiety, adding high-dose valerian to St John's wort relieved anxiety symptoms faster than St John's wort alone, with no significant side effects.Treating depression comorbid with anxiety--results of an open, practice-oriented study with St John's wort WS 5572 and v…
- In postmenopausal women taking a multi-herb formula containing valerian each evening for 8 weeks, anxiety and depression scores and sleep disturbance dropped, with anxiety scores down about 56 percent.Morning/evening menopausal formula relieves menopausal symptoms: a pilot study.
- In an online survey of 6798 Spanish college students, valerian was among the most used psychoactive substances, but the survey did not measure whether it helped with stress or calmness.Mental health and drug use in college students: Should we take action?
- In a Brazilian survey of 1221 primary care patients, valerian was the most cited herbal product, but the study measured usage and drug interactions rather than whether it helped anxiety or calmness.Use of herbal medicinal products among patients in primary health care in a Brazilian southeastern city: evidence from t…
- In a survey of 201 college students, higher doses of products containing valerian were associated with self-reported anxiety; this was a survey of use, not a controlled test of benefit.Over-the-counter medication and herbal or dietary supplement use in college: dose frequency and relationship to self-rep…
- In a multicenter observational study of 115 children aged 6 to 12 with nervous agitation, about 2 years of a plant combination containing valerian was followed by parents reporting less attention trouble, withdrawal, and anxiety, and most children had no or only mild symptoms at the end.Herbal triplet in treatment of nervous agitation in children.
- In a before-after study of 51 Spanish adults who were long-term daily a med users, a nurse-led tapering program over six months, with optional valerian or hydroxyzine support, was followed by better depression and anxiety scores in those who stopped a med; valerian was not studied alone, and the study had no control group.Read the study on PubMed (23237104) →
- In adults with adjustment insomnia taking up to four tablets of an eschscholtzia and valerian combination nightly for 4 weeks, insomnia scores fell about 30 percent, sleep improved, and anxiety scores dropped by about half.A combination of Eschscholtzia californica Cham. and Valeriana officinalis L. extracts for adjustment insomnia: A prospe…
- In dementia patients with insomnia, massage with valerian essential oil significantly raised serum serotonin levels, a sleep-related brain chemical, though sleep itself was not directly measured.Differences in Neurotransmitters Level as Biomarker on Sleep Effects in Dementia Patients with Insomnia after Essential …
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
The panel is split on valerian root, with four of the seven who spoke leaning toward recommending or using it and the rest neutral or cautious. People who like it take it for sleep, relaxation, and quieting racing thoughts at night, and one says he takes it in capsule form before bed and notes it smells bad but works. Forms mentioned include capsules, concentrated forms, and extract, and it is paired with other herbs in a wind-down blend or with CBD for deep sleep, though no one gave a dose. Cautions come from three people: one says it only sedates and can leave you groggy and unmotivated the next morning, another says it may disrupt sleep after the first few hours, and a third advises against it for insomnia. Others point out that the data does not clearly beat placebo, that long-term research is thin, and that product formulas vary too much to compare.
See all 8 biohackers →Hide the biohackers
Thomas DeLauer · Valerian · warns
- Warns that valerian, like other common sleep supplements, does not directly address the physiological issues of body temperature and brain restlessness, instead only sedating the user.
- Warns against Valerian root for sleep, rating it as "decent" but not making his list, because while it can make one feel tired by inhibiting GABA breakdown, it often leads to grogginess and lack of motivation the next morning, essentially sedating rather than promoting true sleep.
- Notes that while valerian root is interesting and somewhat powerful for sleep, he has seen data suggesting it can disrupt sleep after the first few hours.
- Mentions that some people lean into valerian root for sleep, and studies show tart cherry juice is comparable to it.
- Recommends taking valerian root in a concentrated form over melatonin for improving deeper sleep.
- Suggests that taking tryptophan supplements is better than taking valerian root for keto insomnia.
Siim Land · Valerian · neutral
- Notes that there isn't much long-term research on substances like valerian root for sleep and anxiety, and replication is a problem due to varying product formulations. He also points out a lack of follow-up on people after they discontinue supplementation.
- Mentions valerian as a recommendation for stress management, but states he does not use it.
Dr. Mark Hyman · Valerian · neutral
- Notes that Valerian binds to separate allosteric sites on the GABA receptor, increasing the amount of GABA to bind.
- Recommends valerian root as an herbal supplement for deep sleep and relaxation, especially for those who are tired, wired, and stressed.
- Mentions valerian root as an herb that can be helpful for sleep.
- Sometimes takes a supplement with herbs like valerian root to wind down before bed.
- Suggests trying valerian root as an herb that can be very helpful for sleep.
- Mentions Valerian as a helpful herb for sleep.
- Suggests that herbs like valerian root can be very helpful for sleep.
- Recommends herbs like valerian for sleep.
- States that at the Ultrawell Center, they use valerian, an herb, as part of their toolbox to help patients with sleep.
- Suggests using herbs like valerian for sleep.
Andrew Huberman · Valerian · uses
- Mentions valerian root as one of the clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed, and he has worked with AG1 to create a product that includes it.
- Mentions Valerian root as a clinically supported ingredient that can help people fall asleep, stay asleep, and wake up feeling more refreshed.
- States that valerian root is a clinically supported ingredient that can help one fall asleep, stay asleep, and wake up feeling more refreshed.
- Mentions valerian root as one of several clinically supported ingredients that can help people fall asleep, stay asleep, and wake up feeling more refreshed.
- States that Valerian root does not seem to hold up in terms of any sleep benefit whatsoever based on the data.
- States that the evidence is quite against Valerian root being a beneficial sleep aid, with most good studies finding no benefits on sleep metrics.
- Notes that Valeriana officinalis has shown some improvement in hot flash symptoms and associated insomnia during menopause, based on double-blind placebo-controlled studies.
- Notes that valerian root is a lesser-known but clinically supported ingredient that can help people fall asleep, stay asleep, and wake up feeling more refreshed.
- Mentions Valerian as a supplement for sleep.
Dr. Rhonda Patrick · Valerian · recommends
- Recommends valerian as a better option for a sleep-promoting supplement.
- Recommends Valerian as a sleep supplement that promotes relaxation and reduces nighttime awakenings, offering meaningful improvements to sleep quality.
- States that Valerian is sedating and calming, and while it came closest to beating placebo for insomnia, the data still shows it does not.
Ben Greenfield · Valerian · recommends
- Suggests using valerian root as a compound to help shut down hardwired dopamine firing pathways for those with ruminating thoughts at night.
- Ben Greenfield recommends valerian as an herbal supplement for insomnia.
- Ben Greenfield's sleep supplement primarily uses Valerian root, which acts as a Gaba Agonist to help with relaxation and sleep.
- Recommends valerian root extract for improving fitful sleep.
- Mentions valerian as a GABA precursor that, when combined with CBD, helps him achieve deep sleep.
- States that Valerian is very good for sleep.
- Recommends Valerian for improving sleep while fasting.
- Mentions Valerian as a potentially useful micronutrient for sleep aid.
- Mentions that the ŌURA ring can be used with the Curious platform to track sleep aids like valerian.
- Ben mentions Valerian Root as part of a sleep hack stack.
Dave Asprey · Valerian · uses
- Says he takes valerian root in capsule form before bed as one of his four natural sleep aids, noting that it smells bad but works.
- Dave suggests that valerian root might increase deep sleep.
Dr. Eric Berg · Valerian · warns
- Advises against using valerian root for insomnia.
- Uses their Sleep Aid product, available in vegan and regular versions, taking it right before bed to support the adrenal and promote a nice, refreshing sleep without being addicting, containing hormones, melatonin, or Valerian root.
- Dr. Berg mentions that his Adrenal Night Formula does not contain valerian root.
RAL Summary
Members OnlyTier 4 for Stress and Calm
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system
Possible side effects: Studies reported no severe side effects, and in dental patients valerian caused less change in heart rate and blood pressure than placebo.
Supplement Facts
Valerian Root extract 200 mg
Supplement Facts
Serving Size 1 Capsule
Amount Per Serving% Daily Value
| Valerian (Valeriana officinalis) Root extract | 200 mg | † |
† Daily Value not established.
Other ingredients: Hypromellose, Cellulose Gel, Stearic Acid, Silicon Dioxide.
Directions: Adults, take 1 capsule daily with water one hour before bedtime.
Barcode (UPC) 031604001476 · Label source: Reverseagelab · Report a label change
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Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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