With valerian supplement use, subjective improvements were reported in sleep quality in 3 meta-analyses and in sleep latency (the time it takes to fall asleep) in 4 meta-analyses.

However, objective sleep outcomes — such as actigraph (a wearable device) measurements of total sleep time — generally did not improve with valerian. In addition, a high risk of bias was observed in all 8 of the systematic reviews, and the methodological quality was critically low in 7 of the reviews.

The control conditions varied between the studies, which contributed to heterogeneity. Some of the control groups received no intervention, and the characteristic odor associated with valerian may have limited the efficacy of blinding in some placebo trials.

Variations in valerian species and doses were also noted. All 3 of the valerian species used in the studies (Valeriana officinalis, V. edulis, and V. wallichii) contain valepotriates (terpenoids). However, only V. officinalis contains valerenic acids. The doses of valerian ranged from 6.4 mg to 3,645 mg. The extraction methods also varied between the interventions.

All 8 of the systematic reviews found that valerian was safe (no serious adverse events).

Limited evidence regarding valerian for treating insomnia Original paper

Limited evidence regarding valerian for treating insomnia Original paper