Quick answer
Sleep trials used 400 to 900 mg of valerian extract at night, most often 600 mg. NCCIH says 300 to 600 mg a day has been used with apparent safety for up to 6 weeks. In one small study, 900 mg did not shorten the time to fall asleep as 450 mg did, and left people sleepier next morning.1,2
Key facts
- A 28-night trial used two 300 mg tablets of dried root extract each night.3
- Trials of valerian have run from a single night to 8 weeks.4
- NIH says children younger than 3 should not take valerian.1
- No upper limit has been set, and the safety of long-term use is unknown.2
The amounts used in studies
The sleep trials NIH describes used 400 to 900 mg of valerian extract at night: 400 or 450 mg of a water-based extract on single nights, or 600 mg of a dried root extract nightly for 2 to 4 weeks.1
The hot flash trials split the day's amount into two or three doses: capsules of ground root three times a day (225 or 255 mg each, as the paper gives both figures), or 530 mg twice a day, for 8 weeks.5,6
| Trial | Amount | How long |
|---|---|---|
| 128 adults, rated each night | 400 mg water-based extract | Single nights |
| 8 adults, wrist activity meters | 450 or 900 mg water-based extract | 12 nights over 3 weeks |
| 75 adults, compared with oxazepam | 600 mg dried root extract | 28 nights |
| 121 adults, compared with placebo | 600 mg dried root extract | 28 days |
| 68 women around menopause | 225 or 255 mg of ground root three times a day | 8 weeks |
| 60 postmenopausal women | 530 mg twice a day | 8 weeks |
Is more valerian better?
In a small study of 8 people, 450 mg of extract cut the average time to fall asleep from about 16 to 9 minutes. A 900 mg dose did not shorten it significantly, and people felt sleepier the next morning.1
Pooled reviews cannot settle the question. A 2006 review of 16 trials found the doses, preparations and lengths of use varied too much to compare, and called for studies that test a range of doses of standardized products.8
Why 600 mg is not always 600 mg
Valepotriates break down quickly. In a tincture stored at room temperature for 2 months they fell to less than 5% of their starting level, while valerenic acids were unchanged.4
In a 2020 review, trials of the dried whole root gave more consistent sleep results than trials of extracts. The authors suggest extracts vary in quality and may lose some compounds in processing and storage.4
A label may give the weight of an extract, of dried root, or of a blend with other herbs. Check which one your product lists before comparing it with a trial.1
Who should not take it, or should ask first
NIH says children under 3 should not take valerian, and that pregnant or nursing women should not take it without medical advice, because the risks have not been evaluated.1
Higher amounts can also backfire for some people. In one study, a larger dose of the same product raised anxiety scores where a smaller one did not.4
Do not combine valerian with alcohol or sedatives, NCCIH says. Ask a doctor before going above the 300 to 600 mg a day that has been used with apparent safety for up to 6 weeks.2
What's in ours
What’s in ours
- Sleep: Valerian Extract, 150 mg per serving, from the label
Our Sleep formula has 150 mg of valerian extract per serving, a quarter of the 600 mg most often used in the trials. It is one of several ingredients, and no claim is made for valerian at this amount.1
Questions people ask
How many valerian capsules should I take?
It depends on how much extract each capsule holds, which varies between products. Trials used 400 to 900 mg of extract a night, so check the amount per capsule on the label and do not go beyond the label's directions.1
Is 1,000 mg of valerian too much?
The largest daily amount in the trials here was about 1,060 mg, split into two doses, in an 8-week hot flash trial. NCCIH's range for apparent safety is lower, 300 to 600 mg a day for up to 6 weeks, so ask a doctor before taking more.2,6
How much valerian tea should I drink?
The trials here tested capsules and tablets of extract, not tea, so they give no amount for tea. NIH notes that teas are made from the dried root, and the strength of a cup will depend on how much root goes in.1
See what we make
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Sources
- National Institutes of Health, Office of Dietary Supplements. Valerian: Fact Sheet for Health Professionals. Updated March 15, 2013. Opened 2026-10-07.
- National Center for Complementary and Integrative Health. Valerian. Bethesda (MD): National Institutes of Health. Last updated May 2025. Opened 2026-10-07.
- Dorn M. Efficacy and tolerability of Baldrian versus oxazepam in non-organic and non-psychiatric insomniacs: a randomised, double-blind, clinical, comparative study. Forsch Komplementarmed Klass Naturheilkd. 2000;7(2):79-84. Article in German, English abstract. Opened 2026-10-07.
- Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020;25:2515690X20967323. Opened 2026-10-07.
- Mirabi P, Mojab F. The effects of valerian root on hot flashes in menopausal women. Iran J Pharm Res. 2013;12(1):217-222. Opened 2026-10-07.
- Jenabi E, Shobeiri F, Hazavehei SMM, Roshanaei G. The effect of Valerian on the severity and frequency of hot flashes: A triple-blind randomized clinical trial. Women Health. 2018;58(3):297-304. Opened 2026-10-07.
- Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982;17(1):65-71. Opened 2026-10-07.
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005-1012. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.