Dosage · Supplement
Valerian: dosage and how to take it
300–600 mg extract, 30–60 min pre-bed.
- Overall grade
- Grade C
- Last revised
- 0
- graded outcomes
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
300–600 mg of extract 30–60 minutes before bed; effects, if any, may build over days.
Timing & separation
There are no strict timing conflicts on record for Valerian; consistency matters more than the exact hour for most goals.
Why the dose is what it is
Its valerenic acid appears to modulate GABA-A receptors, producing mild sedation — mechanistically plausible, clinically unreliable.
Bottom line
Hit-or-miss. Worth a cheap trial for mild insomnia, but don't stack it with other sedatives and expect some morning fog.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Standard
- 300–600 mg extract, 30–60 min pre-bed.
Goes with
- ValerianFull Valerian monographEvidence grade C
Related reading
Entries that share this one's tags or conditions.
- Apigenin: dosage and how to take it50 mg near bedtime, or chamomile tea.Evidence grade C
- Glycine: dosage and how to take it3 g in water, 30–60 min pre-bed.Evidence grade B
- L-Tryptophan / 5-HTP: dosage and how to take itTryptophan 1–3 g or 5-HTP 100–300 mg pre-bed.Evidence grade C
- Melatonin: dosage and how to take it0.3–1 mg, 30–60 min before target sleep time.Evidence grade B
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.