Evidence supporting the use of: Valerian root
For the health condition: Insomnia

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Valerian root (Valeriana officinalis) has a long history of traditional use as a remedy for insomnia and other sleep disorders, dating back to ancient Greece and Rome. Its popularity persists in modern herbal medicine, and it is widely available as a dietary supplement marketed for sleep support. The proposed mechanisms include modulation of gamma-aminobutyric acid (GABA) receptors in the brain, which may have a calming effect and promote sleep.

Scientific validation for valerian's efficacy in treating insomnia is limited and somewhat inconsistent. Numerous randomized controlled trials (RCTs) and meta-analyses have examined valerian's effects. Some studies report modest improvements in subjective sleep quality, latency, and duration, while others show no significant benefit over placebo. A 2020 systematic review and meta-analysis in Sleep Medicine concluded that while valerian may have a mild positive effect on sleep quality, the evidence is weakened by methodological issues, small sample sizes, and heterogeneity among studies.

Valerian is generally regarded as safe for short-term use, but more rigorous, large-scale studies are needed to confirm its efficacy and optimal dosing. In summary, while valerian root is widely used and has some scientific support for its use in mild insomnia, the strength of evidence is low to moderate, leading to a rating of 2 out of 5.

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amino acids
anamu
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atractylone
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benegut perilla (proprietary)
betony
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black cumin
black seed
blackboard tree
blackthorn
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borassus palm
brahmi
Bupleurum
cactus
calamus
calcium
Calea zacatechichi
California poppy
cannabidiol
cannabinol
Capitate Valerian
carry me seed
Carthamus
cassia bark
catnip
Centella asiatica
Centella triterpenes
chamomile
cherimoya
cherry
Chinese salvia root
Chinese silkvine
chrysanthemum
cinnamon
citron
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Coptis chinensis
corktree
Corydalis
cowslip
Cyathula
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David\'s milkberry
Doxylamine succinate
dragonhead
elephant\'s head
elk antler
Embelia
Erodium cicutarium
European Elder
fennel
Ficus religiosa
Ficus simplicissima
Flueggea suffruticosa
frankincense
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GABA (gamma aminobutyric acid)
ganoderma
Gardenia jasminoides
Gelsemium
geraniol
giant blazingstar
Glycine
goji berry
gooseberry
gotu kola
Greek mountain tea
heartwood
Homalomena
honeybush
hops
Indian frankincense
jasmine
Jatamansi
Jatoba
jujube
jujubosides
kava
kavalactones
kiwi
kudzu
Kukicha
L-tryptophan
labrador tea
lactium casein decapeptide
Lactucarium
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lemon balm
Lesser speargrass
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lily
linalool
linden
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lingzhi
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longan
loquat
Loranthus
lotus
lotus seed
lupulinum
Lycium
maca
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mace
magnesium
magnolia
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mallow
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quail egg
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rice
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rue
saffron
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Sweet Woodruff
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Terminalia
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Withanolides
Wood betony
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