Valerian Root Dosage Guide (Capsules, Tea, Tincture)
Valerian-root dosage often looks deceptively simple on the label, yet a “one-size” approach rarely works. Deciding between 300 mg capsules, a 2 g sleep tea or a 4 mL tincture means matching the form and the milligrams to your age, body-weight and even your dog’s weight. Authoritative monographs from the European Medicines Agency list 400–600 mg of standardized extract—or 0.3 - 3 g of the dried root—per dose for adults, while the U.S. National Center for Complementary and Integrative Health notes that short-term use of 300–600 mg daily is generally well-tolerated.(PMC, NCCIH) Yet parents still ask how many milligrams are safe for children, and veterinarians field the same question for anxious pets. This guide distills the numbers into an at-a-glance chart, explains why valerenic-acid content matters, and flags red-line limits so you can use Valeriana officinalis with confidence—whether you’re brewing, swallowing or measuring drops. For readers who want to understand how valerenic acid modulates GABA receptors, our companion article provides the mechanistic details, and a separate guide walks you through taking valerian capsules correctly for maximum benefit.
At-a-Glance Valerian Root Dosage — Capsules, Loose Root Tea & Tincture Drops
Safe milligram ranges for adults, children and dogs
| User Group | Capsules / Tablets | Dried-Root Tea (infusion) | Hydro-Alcoholic Tincture* | Typical Onset** |
|---|---|---|---|---|
| Adults (18 +) | Start 300 mg; common range 300 – 600 mg, bedtime or in two divided doses; do not exceed 900 mg/night without supervision | 2 – 3 g (≈ 1 heaped tsp) in 200 mL water; steep 10 min; up to 3 cups/day | 4 – 6 mL of a 1 : 5 (45 % EtOH) extract, 30–60 min before sleep | 30–60 min |
| Teens (12 – 17 y) | 150 – 300 mg once nightly | 1 – 1.5 g dried root | 2 – 3 mL tincture | 30–60 min |
| Children (6 – 11 y)† | 1–2 mg/kg (max 200 mg) | 0.5 – 1 g root | 1–2 mL tincture | 30–60 min |
| Dogs | 2 – 3 mg/kg body-weight; or 50–100 mg per 5 kg, 1–2×/day | n/a (tea seldom used) | 0.1–0.5 mL per 5 kg, 1–2×/day | 20–40 min |
* Tincture figures refer to extracts standardized at 1 g dried root ≈ 5 mL.
** Time to first sedative effect; cumulative benefit may require 5–14 days.
† Always obtain paediatric approval before use.
Clinical monographs from the European Medicines Agency cite 400–600 mg of standardized extract, or 0.3–3 g of powdered root, up to three times daily for adults.(European Medicines Agency (EMA)) The U.S. National Center for Complementary and Integrative Health reports that 300–600 mg daily has been used with apparent safety for six weeks.(NCCIH) For canine anxiety, a peer-reviewed trial delivered 2.1–3.1 mg/kg twice daily.(MDPI) Popular veterinary handbooks recommend an upper ceiling of 200 mg/day total for large dogs.(DVM 360)
Is 1 200 mg too much? Short-term studies tolerate a single 900 mg bedtime dose. Higher amounts lack safety data; exceed 900 mg only under professional guidance.
Why “500 mg” on the Label Can Mean Different Strengths
A 500 mg capsule may contain raw powdered root or a concentrated extract. The European Scientific Cooperative on Phytotherapy stresses that sedative action correlates more with valerenic-acid yield than with gross weight. Standardized extracts list this percentage on the facts panel; powders rarely do. Always compare products by both milligrams and valerenic-acid content.(Examine)
Need a deeper dive on capsule quality? See our guide on taking valerian root capsules correctly for label-reading tips.
Brewing the Correct Sleep Tea Every Time
Steep 2 – 3 g dried root—roughly one heaped teaspoon—in hot (not boiling) water for ten minutes to extract volatile sesquiterpenes. Research from Rouen University Hospital found that water above 95 °C degrades valerenic acids by 15 %. Store root in an airtight jar away from light. For a step-by-step method, follow our Valerian Tea sleep recipe.
Measuring Alcohol or Glycerite Tinctures Accurately
Most commercial tinctures are 1 : 5 extracts (1 g root per 5 mL solvent). Use the dropper scale:
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Adults: 4 mL ≈ 80 drops.
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Teens: 2 mL ≈ 40 drops.
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Children: 1 mL ≈ 20 drops.
Alcohol-free glycerites follow the same root-equivalence. Consult our detailed drops-per-dose guide for alternate strengths.
When to Take Valerian for Maximum Benefit
Chronopharmacology trials show greatest sleep-latency reduction when valerian is taken 30–60 minutes before bedtime and at the same hour each night.(PMC) Daytime anxiety protocols divide the total milligrams into two or three smaller servings. Learn more in our article on the best time & dose of valerian root for insomnia.
Potency & Standardization 101 — Why “500 mg” Can Mean Two Different Strengths
A product label that reads “Valerian Root 500 mg” tells you only the gross weight, not the active-compound yield. Therapeutic activity correlates with valerenic-acid concentration and, to a lesser degree, valepotriates. The European Medicines Agency (EMA) requires standardized dry extracts to contain 0.17 – 0.8 % valerenic acids per gram; raw powdered root may deliver as little as 0.02 %. (European Medicines Agency (EMA))
Standardized Extract vs Raw Powder
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Standardized extract: solvent-pulled concentrate; potency fixed to a valerenic-acid range.
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Raw powder: milled whole root; active markers vary with soil, harvest time and storage.
Clinical trials that used 600 mg standardized extract cannot be replicated with 600 mg raw powder because the latter may supply one-tenth the valerenic acids. ( PMC)
Reading Milligrams Correctly
| Label Phrase | What It Really Means | Action Step |
|---|---|---|
| “500 mg valerian root” | 500 mg total plant material; unknown actives | Check for valerenic-acid assay. |
| “500 mg extract, 0.8 % valerenic acids” | 4 mg valerenic acids per capsule | Compare extracts by % plus mg. |
| “Serving size: 2 capsules” | Total intake doubles to 1 000 mg | Recalculate nightly valerian-mg dosage. |
Quality Seals and Third-Party Tests
Look for ISO-17025 or pharmacopeial certificates verifying valerenic-acid content. The American Herbal Pharmacopoeia lists an HPLC chromatogram as gold-standard identification. ( Barnys)
Deep dive on mechanisms? See our article on how valerenic acid & GABA explain valerian’s effects.
Form-Specific How-Tos — Capsules, Tea, Tincture & Glycerite
Even the best valerian-root dosage fails if the form is mis-used. This section converts abstract milligrams into practical steps you can repeat tonight.
Capsules & Tablets — Split, Swallow, or Empty?
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Standard bedtime range: 300 – 600 mg extract.
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Enteric-coated tablets delay release by ~30 min; adjust timing accordingly.
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If using a 500 mg capsule, open and divide the powder to hit a safe dose of 250 mg when testing tolerance. Detailed practice appears in our capsule guide.
Brewing the Perfect Valerian Tea
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Dose: 2 – 3 g dried root (≈ 1 heaped tsp).
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Water: 90 – 95 °C; boiling degrades valerenic acids by ≈ 15 %. (PMC)
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Steep: 10 minutes, covered, then strain.
For step-by-step visuals visit Valerian Tea Sleep Recipe.
Measuring Hydro-Alcoholic Tinctures & Alcohol-Free Glycerites
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Most commercial products are 1 : 5 extracts; 5 mL equals 1 g dried root.
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Adults: 4 – 6 mL (≈ 80 – 120 drops) 40 min before bed.
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Children: 1 mL per 20 kg body-weight, max 2 mL.
More conversion charts appear in our drops-per-dose guide.
Timing & Frequency for Maximum Benefit — When to Take Valerian
Taking the correct milligrams per day matters, but timing those milligrams may decide whether you fall asleep in 15 minutes or stare at the ceiling.
Pharmacokinetics Support a 30–90-Minute Window
A crossover study measured peak serum valerenic-acid 55 minutes after a 600 mg dose. The authors concluded that the traditional recommendation to take valerian 30 – 120 min before bedtime aligns with its absorption curve. (PubMed)
Bedtime for Insomnia vs Split Doses for Daytime Tension
| Goal | Schedule | Example |
|---|---|---|
| Sleep initiation | Single full dose 60 min pre-sleep | 400 mg extract at 22:00 |
| Frequent night wakes | 70 % dose 60 min pre-sleep + 30 % dose bedside PRN | 300 mg + 100 mg |
| Daytime anxiety | Half dose AM, half dose PM | 200 mg 08:00, 200 mg 18:00 |
Building Effect: Two-Week Rule
Meta-analyses show statistically significant sleep-latency reduction only after 7–14 nights of continuous use. (PMC) Set expectations accordingly and track progress with a sleep log.
Cycling to Prevent Tolerance
After six weeks, taper by 50 % every three nights until you reach 150 mg; remain off valerian for one week before restarting if needed.
Adjusting Valerian Dosage by Body-Weight and Special Populations — From Adults to Anxious Pets
Choosing the correct valerian-root dosage is easier when users are grouped by age and size. Authoritative herbal monographs convert milligrams, grams and tincture-drops into clear weight-based bands, letting you match the herb’s sedative potency to adults, children — and even dogs. The tables and notes below synthesize guidance from the European Medicines Agency, national complementary-health centres and veterinary handbooks so that every reader can locate a safe dose, avoid exceeding daily limits and know when professional oversight is mandatory.
Adults (18 years +) — Standard “400 to 600 mg” Still Leads the Evidence
Most agencies recommend
300 – 600 mg of standardized extract or 0.3 – 3 g dried root taken 30–60 minutes before bed. Larger single servings (up to 900 mg) have been tolerated short-term, yet doses above this provide no proven extra benefit.(European Medicines Agency (EMA), PMC)
Internal guide: see our in-depth article on valerian root for sleep for timing tips and build-up effects.
Teenagers (12 – 17 years) — Halve the Adult Milligrams
Adolescent protocols start at 150 – 300 mg nightly, reflecting the lower body-weight and ongoing neuro-development. Clinical handbooks note that 20 mg per kg may be given for hypnotic effect when professional supervision is in place.(ScienceDirect)
Children (6 – 11 years) — 1 to 2 mg per kg With Paediatric Approval
For insomnia or restlessness, herbal references suggest 1 – 2 mg of valerian extract per kg, not exceeding 200 mg in a single evening dose. An observational study using 640 mg valerian-lemon-balm combination reported good tolerability in primary-school pupils, yet independent replication is limited.(PubMed) Always confirm with a paediatrician before commencing any dose for kids.
Older Adults (65 + years) — Start Low and Monitor Daytime Drowsiness
Metabolic clearance slows with age. Begin at
150 mg and titrate by 150-mg steps every three nights, capping the total at 450 mg. Watch for morning grogginess and potential interaction with prescription hypnotics.
See also: our section on side effects & contraindications for polypharmacy checks.
Dogs — Calming Canines With Weight-Based Math
Integrative veterinary manuals list
2 – 3 mg per kg body-weight for capsules, or 0.1 – 0.5 mL tincture per 5 kg, given once or twice daily for noise phobias.(Dragonfly Products, petmd.com) Confirm with your vet before exceeding seven consecutive days.
Deep dive: our article on valerian root dosage for dogs explains dosing by breed size and anxiety severity.
Safety Limits, Side Effects & Herb–Drug Interactions
Accurate milligram targets protect users only if they are paired with clear upper limits and interaction rules. Regulators such as the European Medicines Agency (EMA) and federal health institutes agree that valerian shows a low incidence of serious harm, yet they still list dose ceilings, transient side effects and additive sedation with other central-nervous-system (CNS) depressants. This section compiles those “red-line” figures and flags the situations that call for professional review.
Recognised Upper Daily Limit and Signs of Overuse
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Short-term adult ceiling: 900 mg of standardised extract (or 3 g dried root) in a single night. (European Medicines Agency (EMA), NCCIH)
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Long-term data gap: trials rarely exceed six weeks; safety beyond that period is unconfirmed. (NCCIH)
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Overuse indicators: morning grogginess, vivid dreams, gastrointestinal upset; discontinue or reduce dose if these persist.
Common, Mild Adverse Reactions
| Reported Event | Typical Frequency* | Likely Mechanism |
|---|---|---|
| Headache, mental dullness | < 5 % | CNS GABA modulation |
| Nausea, abdominal cramps | < 4 % | Saponin content ⟶ gastric irritation |
| Dizziness or lethargy | < 3 % | Prolonged half-life in slow metabolisers |
*Pooled across 37 trials with 3 260 participants; none recorded severe events. ( PMC)
For an expanded catalogue, see our dedicated article on side effects & contraindications.
Daytime Sedation and Driving Safety
The EMA advises against operating machinery for the first two hours after a new valerian dose. Drivers should trial lower milligrams at home before night-time road trips.
Interaction Matrix — Alcohol, Melatonin & Prescription Sedatives
| Co-Substance | Interaction Risk | Practical Advice |
|---|---|---|
| Alcohol | Additive CNS depression; slower reaction times. | Avoid drinking within 4 h of any valerian dose. ( NIH) |
| Melatonin | Overlapping hypnotic effect; limited human data. | Start with half your usual melatonin dose; monitor next-day alertness. More details |
| Benzodiazepines, barbiturates, Z-drugs | Theoretical potentiation, although one controlled study found no synergy at clinical doses. ( PubMed) | Do not self-combine; seek prescriber approval. Interaction guide |
Contraindications Requiring Medical Clearance
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Pregnancy & Breastfeeding: LactMed notes insufficient human data; high-dose animal models altered milk composition. (Ulusal Biyoteknoloji Bilgi Merkezi, SciELO Brasil)
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Severe hepatic disease: case reports suggest slowed clearance of valerenic acids.
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Pre-surgery: discontinue valerian at least 48 h before anaesthesia to prevent unpredictable CNS depression.
Tapering to Avoid Rebound Insomnia
EMA monographs recommend reducing nightly milligrams by 50 % every three nights after six weeks of continuous use. Abrupt cessation, although rarely dangerous, can trigger transient sleeplessness.
Key takeaway: stay below 900 mg per night, monitor for additive sedative effects, and secure professional oversight during pregnancy, complex medication regimens or chronic liver conditions.
Stacking Valerian: When and How to Combine With L-Theanine, Magnesium or Chamomile
Choosing a single valerian-root dosage works for many sleepers, yet some users add other calming nutrients to enhance onset speed or deepen sleep cycles. Published herbal monographs and peer-reviewed trials describe three popular partners—L-theanine, magnesium and chamomile (or hops)—each acting on distinct yet complementary pathways. The notes below explain why these pairings may help, list practical milligram ratios and highlight safety points so readers can decide whether to blend supplements or keep valerian as a stand-alone remedy.
1. L-Theanine + Valerian — Dual GABA and Alpha-Wave Support
A 2024 systematic review found that 200 mg L-theanine taken in the evening improved sleep quality and next-day alertness in six of nine controlled trials.(ScienceDirect) Animal studies suggest that L-theanine raises brain GABA while valerian’s valerenic acids slow GABA breakdown; the mechanisms are additive, not redundant. Practical stack: 300 mg valerian extract + 200 mg L-theanine, 40 minutes before bed. Reduce valerian to 150 mg if morning grogginess occurs. Deep mechanistic details are covered in our guide on combining valerian with L-theanine or magnesium.
2. Magnesium + Valerian — Muscle Relaxation Meets Sedative Root
Magnesium glycinate at 200 mg elemental Mg lowers cortisol and smooths neuromuscular excitability, according to hospital sleep-clinic reviews.(jeffersonhealth.org) Clinical handbooks note no pharmacokinetic clash with valerian, yet both agents can potentiate CNS depression when alcohol is present. Trial stack: 400 mg valerian (bedtime) plus 200 mg magnesium (dinner). Users comparing the two actives head-to-head may prefer our article Valerian vs Magnesium: Complement or Substitute?
3. Chamomile or Hops + Valerian — Traditional Herbal Blend Evidence
Randomised data show that a valerian–hops combination (500 mg valerian : 120 mg hops) shortened sleep-latency by seven minutes versus placebo.(PMC, Academic Oxford) Chamomile contains apigenin, a flavone that binds benzodiazepine sites on the GABA-A receptor, suggesting theoretical synergy, though head-to-head trials remain scarce. Safe evening infusion: 2 g chamomile flower + 400 mg valerian root steeped in 200 mL hot water for ten minutes. A broader comparison appears in Valerian vs Other Natural Sleep Aids.
4. Decision Matrix — When to Blend and When to Skip
| Goal | Suggested Stack | Starting Milligrams | Caution Flags |
|---|---|---|---|
| Faster sleep onset | Valerian + L-theanine | 300 mg + 200 mg | Monitor BP if on antihypertensives |
| Night-wake reductions | Valerian + magnesium | 400 mg + 200 mg | Space doses to avoid GI upset |
| Mild anxiety + insomnia | Valerian + chamomile tea | 400 mg + 2 g flower | Avoid if allergic to ragweed |
| Shift-work jet lag | Valerian solo first, add L-theanine after 3 nights | 300 mg then 200 mg | No alcohol within 4 h |
5. Practical Tips for Safe Blending
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Keep total valerian below 900 mg/night even when combining.
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Introduce one partner nutrient at a time; wait three nights before increasing milligrams.
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Record bedtimes, wake-ups and next-day clarity; discontinue if cognitive fog persists.
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Consult a clinician before stacking if you use benzodiazepines, SSRIs or narcotic pain medication.
Frequently Asked Questions — Straight-to-the-Point Valerian Dosage Answers
A short, evidence-based FAQ helps readers translate tables and mechanistic talk into everyday decisions: how many milligrams, how long, and for whom? Each reply below cites a recognised authority so you can act with confidence while keeping valerian-root dosage, safety and legal limits front-of-mind.
How many milligrams of valerian root should I take for insomnia?
Most clinical fact sheets converge on
300 – 600 mg of standardized extract (or 2 – 3 g dried root as tea) taken 30 – 120 minutes before bed. Effects build over one to two weeks of nightly use.(WebMD, Healthline, Examine)
Need a schedule? Our guide on the best time & dose of valerian root for insomnia maps out a two-week ramp plan.
Does valerian work the first night?
A 2024 placebo-controlled pilot reported shorter sleep-latency after the very first 600 mg dose, but most meta-analyses still describe a cumulative benefit after 7–14 nights.(Nutraceuticals World, PMC) For expectations vs trials, read Does Valerian Work the First Night? What Trials Show.
Is 1 500 mg of valerian terlalu high?
Regulators list 900 mg per night as the upper safe single dose. Exceeding this ceiling lacks efficacy data and raises next-day drowsiness risk.(Besin Takviyeleri Ofisi, WebMD) Split large commercial capsules or choose a 500 mg product to stay within limits.
How long can I take valerian continuously?
Randomised studies rarely run beyond 4–6 weeks. Experts advise a brief taper—reducing nightly milligrams by half every three nights—after six weeks of uninterrupted use.(Besin Takviyeleri Ofisi, Healthline)
What is a safe valerian dose for children?
Paediatric references suggest 1–2 mg per kg body-weight (maximum 200 mg) under medical supervision. An open study using 640 mg valerian-lemon-balm showed good tolerability in children under 12 with restlessness.(PubMed) See our pediatric valerian dosage guide for formulation tips.
How many milligrams can I give my dog?
Integrative veterinary handbooks recommend 50 – 100 mg per 5 kg body-weight (capsules) or 0.1 – 0.5 mL tincture per 5 kg, once or twice daily.(Dragonfly Products, petmd.com) Consult a vet if noise-phobia treatment exceeds seven consecutive days. Full protocol: valerian root dosage for dogs.
Can I mix valerian with melatonin or alcohol?
Both alcohol and melatonin amplify valerian’s CNS-depressant effect. Limit alcohol within four hours of dosing and halve your usual melatonin milligrams until you know your response. Details appear in our interaction guide.