Typical Dosing for Valerian Root
Valerian root (Valeriana officinalis) is commonly used for sleep issues or anxiety. Standard adult doses range from 300-600 mg of dried root extract, taken 30 minutes to 2 hours before bedtime for insomnia. For tea, steep 2-3 grams of dried root in hot water for 10-15 minutes, drinking one cup in the evening.[1]
Dosing for Anxiety or Stress
Lower doses work for daytime use: 120-200 mg of extract, 2-3 times daily. Avoid high doses during the day to prevent drowsiness.[1][2]
Forms and How to Take It
- Capsules/tablets: 300-600 mg standardized to 0.8% valerenic acid.
- Tincture: 1-2 mL (about 20-40 drops) in water, up to 3 times daily.
- Tea: 2-5 grams dried root per cup.
Start low and increase if needed; effects build over 4-6 weeks.1
Dosing for Children and Special Groups
Not recommended for children under 3. For ages 3-12, use 1-2 mg/kg body weight of extract daily, under medical supervision. Pregnant or breastfeeding people should avoid it due to limited safety data.2
How Long to Use It and When to Stop
Short-term use (4-6 weeks) is safest. Taper off to avoid mild withdrawal like restlessness. Consult a doctor for longer use or if combining with sedatives.[1][2]
Potential Risks with Dosing
Overdosing (above 900 mg) can cause headache, dizziness, or stomach upset. It interacts with alcohol, benzodiazepines, or other sedatives—halve doses if combining. Liver issues are rare but reported with misuse.3
[1]: National Center for Complementary and Integrative Health (NCCIH)
[2]: Mayo Clinic