Kava vs Valerian Root for sleep
Short answer: For sleep, users rate them about the same: 86% report improvement with Kava (37 reports) and 82% with Valerian Root (109 reports).
Kava has 41 meta-analyses and 37 randomized trials on PubMed; Valerian Root has 2 and 8.
Based on 431 reports about Kava and 233 about Valerian Root. Not medical advice.
| Kava Supplement | Valerian Root Supplement | |
|---|---|---|
| Users say it helped | 63%helped224 reports · high confidence | 57%helped119 reports · high confidence |
| Verdict | Mostly positive | Mixed |
| Research | AResearch: Strong | BResearch: Moderate |
| Meta-analyses / RCTs | 41 / 37 | 2 / 8 |
| Mainly used for | ||
| Anxiety % reporting improvement | 93% (196) | 86% (36) |
| Sleep % reporting improvement | 86% (37) | 82% (109) |
| Mood % reporting improvement | 80% (35) | 100% (2) |
| Pain & inflammation % reporting improvement | 100% (10) | — |
| Focus % reporting improvement | 67% (6) | — |
| Common side effects | drowsiness, liver damage, stomach issues, irritability | vivid dreams, drowsiness, brain fog, tolerance |
| Typical dose reported | 60 mg kavalactone equivalent / daily | 500 mg / before bed |
Numerous interactions between herbal medicines and conventional drugs have been documented. While the significance of many interactions is uncertain, several interactions, particularly those with St John's wort, may have serious clinical consequences.
Drugs, 2009 ↗“I felt insanely relaxed, any anxiety was dropped to 0, and I could think more clearly.”
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