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The following doses have been studied in scientific research:
ADULTS
BY MOUTH:
- For insomnia:
- 400-900 mg valerian extract before bedtime for as long as 6 weeks, or
- 120 mg of valerian extract, with 80 mg of lemon balm extract before bedtime for up to 30 days, or
- 374-500 mg of valerian extract plus 83.8-120 mg of hops extract before bedtime for 2-4 weeks, or
- 300 mg of valerian extract, 80 mg of passionflower extract, and 30 mg of hops extract before bedtime for up to two weeks.
- Take valerian 30 minutes to 2 hours before bedtime.
- For symptoms of menopause: 225 mg of ground valerian root has been taken three times daily for 8 weeks. Also, 530 mg of valerian root extract has been taken twice daily for 8 weeks. *
There is no set dosage for valerian root or valerian root extracts. Most valerian capsules and tablets are formulated in doses ranging from 300 to 600 milligrams and are considered safe within this range. The effects of valerian root are said to be noticeable within one to two hours. It is usually best to take a dose 30 minutes or two hours before bedtime.
To make valerian tea, add 2 to 3 grams of dried valerian root (roughly 1 to 2 teaspoons) to one cup of hot water and allow to steep for 10 to 15 minutes. Valerian tinctures and extracts can vary in concentration; as a general rule, never exceed the recommended dosage on the product label.
Valerian essential oil is mainly used for aromatherapy and is not intended for internal use. Even food-grade essential oils used for flavoring should never be taken by mouth. *
