Valerian

The short answer

Valerian is a root with a long history as a bedtime herb. A systematic review of 16 randomised, placebo-controlled studies in 1,093 people found those taking it were 1.8 times as likely to report improved sleep. The reviewers also found signs of publication bias and design problems in most trials.

The form, and why it matters

Valerian is sold as dried root and as extract. Berth uses 150 mg of root extract in a two-capsule serving, which makes it the largest single ingredient in the formula.

Typical dose

The studies in the review used a range of preparations and doses, which is part of why the evidence is hard to pool. Berth carries 150 mg of extract.

What the research shows

The review found 16 eligible studies covering 1,093 patients. Six of them reported a simple yes or no on improved sleep, and pooled together they gave a relative risk of 1.8. The authors flagged evidence of publication bias in that result and noted that most studies had significant methodological problems.

Who should be careful

Valerian can cause drowsiness. Do not combine it with alcohol or sedatives, and do not drive after taking it. Avoid it if you are pregnant or nursing, and talk to your clinician first if you take prescription medicine.

Where it sits in our formulas

Sources

• Bent et al., Valerian for sleep: a systematic review and meta-analysis, Am J Med
• NIH Office of Dietary Supplements, Valerian fact sheet

Figures checked against the sources above on 21 September 2026.