Thorne Valerian Root Review
Thorne's Valerian Root is a melatonin-free botanical extract supplement offered as a capsule for people who want help with sleep. The page describes valerian as a perennial plant native to Europe and Asia, with a long history of use in ancient Greek, Roman, and Ayurvedic medical traditions. Extracts of the Valeriana officinalis root have traditionally been used to support restful sleep and calm anxious feelings in the evening. Thorne's product contains patented Sleeproot, standardized to 2% valerenic acid. The page states this is a higher concentration of this active constituent than many available valerian extracts, and that it offers better effectiveness and less odor at a lower dose. Each one-capsule serving provides 200 mg of valerian extract from the root, and each container holds 30 servings. The page advises taking the capsule 60 minutes before bedtime to help the user fall asleep faster, stay asleep longer, and wake up ready for the day. The listed benefits include enhancing sleep duration on day 1, supporting sleep quality and total sleep time, positively affecting sleep latency, improving sleep efficiency, and helping regulate sleep-wake cycles naturally. The page lists features such as the patented Sleeproot, the higher potency extract with less odor than traditional valerian root extracts, and the easy one-capsule serving size. It notes that the product may be stacked with other sleep-support nutrients such as Magnesium Glycinate. The page names anyone seeking a melatonin-free, natural sleep solution as a target user, along with people who occasionally have trouble falling asleep, staying asleep, or who feel anxious about sleep. It describes expected timing, saying users may stay asleep longer after the first use, fall asleep faster after 3 days, see more sleep after 2 weeks, calm anxious feelings after 2 weeks, and wake up more refreshed after 4 weeks. The page states the product has been third-party tested and certified to verify that the package matches the label and contains no unsafe levels of heavy metals, pesticides, or microorganisms. The allergy warning says the product is contraindicated for anyone with a history of hypersensitivity to its ingredients. The pregnancy warning says that if the user is pregnant or nursing, the product should not be used. The page says there are no known adverse interactions or contraindications at publication date. The FAQ states that the product is indicated for those ages 18 and older and advises discussing use with a health-care provider.
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Study, Trial or Testing Result Summary
Members OnlyHuman studies
Each capsule gives 200 mg of valerian root extract. All the research found for valerian and sleep comes from animal studies. No human studies were included, so it is unclear how these results apply to people or to this dose. In rats, valerian combined with hops increased slow brain wave activity, which the authors link to sedation and sleep [1]. In mice, powdered valerian root combined with another herb lengthened drug-induced sleep more than either herb alone, at doses that did nothing on their own [2]. Both of these tested valerian mixed with other herbs, not valerian alone. Linarin, a compound taken from valerian, had calming and sleep-enhancing effects in animals, and these were stronger when given with valerenic acid, another valerian compound [3]. Not all results agree. In mice and rats, valerian extracts at high doses did not reduce activity or lengthen anesthesia, though they did reduce anxious behavior. The authors suggest any sleep benefit may come from easing anxiety rather than direct sedation [4]. The number of animals and the length of these studies were not reported. Animal and cell studies are never counted.
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Review Totals and Summary
Members Only50 reviews · 45% positive
Across the stores, Thorne Valerian Root capsules carry about 29 ratings, and opinion is split. Some buyers report better sleep, while a sizable group saw no change at all. **What buyers say it did for them:** The positive reviews are about sleep. One buyer says "It helps me sleep which is great," and another says it makes them "sleep more sound through the night." Another says it "Seems to help me fall asleep faster," though they started it alongside magnesium glycinate, so the effect may come from both. The most detailed review comes from a long-time valerian user with menopause-related insomnia, who noticed a difference "from the first dose" and found it much stronger than other brands. One reviewer would only say "It seems to be helping." **What they complain about:** The main complaint is that it did nothing. Reviewers write "After taking it for a month, I see no difference," "Doesn't help much," and "it has not worked for me." Another says "So far it hasn't worked." One of these buyers calls it "a fine product" but still rates it 1 star, and another says they "would not buy this again." No reviewer mentions side effects or next-day grogginess. The Thorne page's star breakdown shows six 1-star ratings, but the written reviews there don't explain them. **Taste, smell, pill size and form:** The reviews don't say anything about taste, smell or capsule size. The store summaries say no visible written review complains about taste or size. Reviews of other forms of this product were left out, and this summary covers the capsules only. **Value for money:** Nobody comments on price or value, in the reviews or in the store summaries. **Who it seems to suit and who it did not:** The clearest fit is someone who already uses valerian for sleep and wants a stronger brand. The menopause-insomnia reviewer fits this best. People who want help falling asleep faster or sleeping more soundly also report good results, though the one who mentions falling asleep faster was also taking magnesium glycinate. It did not suit buyers who gave it a month and noticed nothing. Several of them rated it 1 to 3 stars. The reviews don't show why it works for some people and not others, so the result looks like a matter of individual response. Roughly four in ten of the star-rated reviews give 4 or 5 stars. **Things to keep in mind:** Written feedback is thin. The Thorne page shows only a handful of written reviews, and the Vitacost page has a single review imported from iHerb. The star distribution is more mixed than the written praise suggests, so treat the positive comments as a partial picture.
Biohacker Summary
Members Only8 of 10 recommend it
The panel is split on valerian root, the main ingredient, though more lean toward it than against it. Of the seven who spoke, three recommend it or use it for sleep, relaxation and quieting racing thoughts at night, and one says he takes it in capsule form before bed and that it smells bad but works. Another talks it up as a clinically supported way to fall asleep and stay asleep, though he once said the data showed no sleep benefit. Others are neutral or cautious: one says it only sedates and can leave you groggy the next morning, another advises against it for insomnia, and a third notes there is little long-term research and that product formulas vary. One person favored a concentrated form over melatonin, one paired it with CBD, and no doses were given.
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 Sleep
Emerging tier fits. The only evidence is a handful of animal studies, several of them on valerian mixed with other herbs. Ratings are evenly split, with 46% positive and 46% negative across 50 reviews.
- Emerging: not enough evidence to rank higher yet.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system
Combine with: For sleep, valerian pairs well with magnesium glycinate (muscle relaxation and nervous system calming), L-theanine (promotes relaxed calm without heavy sedation), and low-dose melatonin (0.3-1 mg) if circadian timing is an issue. Other complementary options include passionflower, lemon balm, or hops, which also act on GABA pathways, and glycine (3 g) to support sleep quality. If the real goal is daytime stress support, consider ashwagandha (KSM-66 or Sensoril), L-theanine, magnesium, and rhodiola instead. Avoid combining valerian with alcohol, meds, sedative medications, or other strong CNS depressants, and consult a healthcare provider if on meds, pregnant, or nursing.
Possible side effects: No major side effects reported.
Supplement Facts
Valerian extract 200 mg
| Valerian extract (root) | 200 mg | † |
Other ingredients: Hypromellose (derived from cellulose) capsule, Microcrystalline Cellulose, Ascorbyl Palmitate, Silicon Dioxide.
Directions: Take 1 capsule 60 minutes before bedtime daily or as recommended by your health-care practitioner.
Label source: Reverseagelab · Report a label change
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- Melatonin vs Magnesium for Sleep: What the Studies ShowArticle · Nov 3, 2026
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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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