Valerian root
Sleep herb with EMA HMPC registration for sleep difficulty; modern trial evidence is mixed.
Why
Valerian (Valeriana officinalis) has been used in Europe for sleep difficulty since at least the medieval era. The European Medicines Agency lists it as a registered Traditional Herbal Medicinal Product. Clinical trials show inconsistent results: some find subjective improvements, others find no effect, likely because valerenic acid content varies widely between extracts.
How it works
Valerenic acid binds GABA-A receptors and inhibits GABA breakdown; net effect is mild sedation similar to benzodiazepines but much weaker.
Expected onset · If no benefit by 2 weeks, unlikely to help further
How to take
Dosage
300–600 mg of standardized extract 30–60 minutes before bed.
Timing
Evening, 30–60 min before bed
On the label
Look for standardization to 0.8% valerenic acid.
Safety
Markers this may influence
Evidence
EMA HMPC lists Valeriana officinalis as a Traditional Herbal Medicinal Product for sleep difficulty (traditional-use registration, not full clinical authorisation). Modern RCT evidence is mixed, likely due to wide variation in valerenic acid content between extracts; choose products standardised to 0.8% valerenic acid.
Where to get it
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