Valerian (Valeriana officinalis)

Evidence: ★★☆☆☆ · Status: OTC Supplement

In plain English

A traditional sleep herb that gently boosts GABA, the brain's "calm down" signal. The mechanism is real, but the sleep benefit in studies is modest and inconsistent.

How it works

The active valerenic acid is an allosteric modulator of GABA-A receptors, selective for β2/β3 subunits — nudging the brain's main inhibitory (calming) system, loosely the same target family benzodiazepines act on (far weaker).

Molecular target & official sources

GABRB2 (NCBI Gene 2561) · Valerenic acid (PubChem CID 6440940)

Protocol

300–600 mg of root extract, 30–60 minutes before bed.

Bottom line

Low-risk and non-habit-forming, but expect a mild effect at best — not a reliable sleep fix.

Helps with: Sleep Better · Stress & Anxiety

The human evidence

Meta-analyses suggest a modest, mainly subjective improvement in sleep quality, but trials are heterogeneous and objective (polysomnography) effects are small. Generally well tolerated; occasional next-day grogginess.

Stacks with

Magnesium, glycine, sleep hygiene.

Shares a pathway — often paired with: L-Theanine, Magnesium, N-Acetylcysteine (NAC), Phentermine / Qsymia (phentermine-topiramate).

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Cheap (~S$10–20/month).

How it works: the GABA / Glutamate pathway →