Ashwagandha vs Valerian Root for sleep
Short answer: For sleep, more users report improvement with Valerian Root — 82% of 109 reports, versus 77% of 233 for Ashwagandha.
Ashwagandha has 48 meta-analyses and 59 randomized trials on PubMed; Valerian Root has 2 and 8.
Based on 2,447 reports about Ashwagandha and 233 about Valerian Root. Not medical advice.
| Ashwagandha Supplement | Valerian Root Supplement | |
|---|---|---|
| Users say it helped | 44%helped1,321 reports · high confidence | 57%helped119 reports · high confidence |
| Verdict | Mixed | Mixed |
| Research | AResearch: Strong | BResearch: Moderate |
| Meta-analyses / RCTs | 48 / 59 | 2 / 8 |
| Mainly used for | ||
| Anxiety % reporting improvement | 88% (881) | 86% (36) |
| Mood % reporting improvement | 53% (446) | 100% (2) |
| Sleep % reporting improvement | 77% (233) | 82% (109) |
| Libido % reporting improvement | 62% (127) | — |
| Energy % reporting improvement | 53% (125) | — |
| Common side effects | anhedonia, drowsiness, fatigue, depression | vivid dreams, drowsiness, brain fog, tolerance |
| Typical dose reported | 800-1600 mg / after dinner | 500 mg / before bed |
The current systematic review and dose-response meta-analysis of RCTs revealed a beneficial effect in both stress and anxiety following Ashwagandha supplementation. However, further high-quality studies are needed to firmly establish the clinical efficacy of the plant.
Phytother Res, 2022 ↗“I paired it with maca and ashwaganda and it legit felt like a steroid cycle.”
In conclusion, valerian could be a safe and effective herb to promote sleep and prevent associated disorders. However, due to the presence of multiple active constituents and relatively unstable nature of some of the active constituents, it may be necessary to revise the quality control processes, including standardization methods and shelf life.
J Evid Based Integr Med, 2020 ↗“I really like lemon balm especially if combined with valerian root! Helps me sleep and relax at night.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate