Valerian B

«Valerian» — evidence level B. Dosage: 300-600 mg of standardized extract 30-60 minutes before sleep. The exact dose in the cited RCT is not detailed; the regimen was 8 weeks of daily intake. Source: PMID 37899385, permanent link to the source in the list below.

The root of Valeriana officinalis contains valerenic acid and valepotriates. An effect on GABAergic transmission and a shortening of the time to fall asleep are discussed. For sport it matters indirectly: sleep is a key recovery factor, and its deficit reduces performance.

A standardized root extract (usually 0.8% valerenic acid) in capsules or a tincture. Valerenic acid is not the only active substance.

• In an 8-week RCT (80 people), overall sleep quality, time to fall asleep, sleep duration and sleep efficiency improved
• In the same study, anxiety and daytime drowsiness decreased and the feeling of rest after sleep improved
• In the polysomnography subgroup, an increase in total sleep time was confirmed
• Improved sleep is indirectly important for recovery between training sessions

• There are no direct data on the effect on strength, muscle mass and sports performance
• The effect builds up gradually: significant differences appeared by day 14-28
• Drowsiness and reduced concentration are possible: do not take before driving
• The literature on valerian is heterogeneous: in other works the effect is not always confirmed

• Enhances the effect of sedatives and hypnotics, as well as alcohol
• May affect drugs metabolized through CYP3A4, but data are scarce

• Under 18 years: Not recommended without a physician's prescription: there are insufficient safety data in children.
• Pregnancy and lactation: Not recommended: there are no safety data for pregnancy and lactation.
• taking sedatives and hypnotics
• upcoming driving
• liver disease
• pregnancy and lactation

• Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study · Chandra Shekhar H, Joshua L, Thomas JV · Advances in therapy, 2024 · PMID 37899385
• Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise · Fullagar HH, Skorski S, Duffield R · Sports medicine (Auckland, N.Z.), 2015 · PMID 25315456

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