Valerian (Valeriana officinalis) root Extract

Valerian root (Valeriana officinalis) is a perennial flowering plant whose root extract contains valerenic acid, the compound behind its long traditional use as a calming evening herb, making it a considered choice for women 35+ looking to support calm, restful evenings. In element3 Rest, valerian root is provided at 160mg, standardised to 0.8% valerenic acid for consistent potency.

Valerian (Valeriana officinalis) root Extract

Technical review: Lucy Yang, MFoodTech (Dist.)Reviewed

[ 01 ] Key Facts

Dose in element3 element3 Rest: 160mg (standardised to 0.8% valerenic acid)
Form Concentrated root extract standardised to 0.8% valerenic acid — the primary compound the extract is standardised for
Signs you may need more Difficulty falling asleep, restless or non-restorative sleep, nighttime wakefulness, evening anxiety, difficulty transitioning from “busy mind” to sleep
Safe range 300–600mg dry herb equivalent per day (standardised to 0.8% valerenic acid). Clinical studies have used 300–900mg daily for up to 6 weeks with good tolerability. Not recommended during pregnancy.

Food sources

  • Valerian tea

[ 02 ] Rationale

Why this ingredient is in element3

Valerian’s calming reputation rests on valerenic acid, the compound the extract in element3 Rest is standardised for. Like Passionflower, valerian has centuries of traditional use as a gentle evening herb, and the two have long been used together.

The 0.8% standardisation in element3 Rest matters because unstandardised valerian preparations may contain variable amounts of valerenic acid, leading to inconsistent effects. The standardisation ensures that each dose delivers a predictable level of the active compound, giving reliable potency from dose to dose.

Valerian also contains valepotriates, a second group of compounds that contribute to its traditional calming character.

Within element3 Rest, valerian sits alongside Passionflower and Hops Extract. These three calming botanicals have long been used together in herbal practice, and that combination is the one most often looked at in research.

The 160mg dose in element3 Rest reflects a balance between meaningful dosing and the comprehensive nature of the formula. In single-ingredient studies, higher valerian doses (450–600mg) are often used, but element3 Rest provides valerian as part of a multi-ingredient system where calming support comes from multiple sources (L-theanine, Magnesium Citrate, Passionflower and Hops Extract). The 160mg dose contributes meaningfully to this collective approach without requiring the higher doses needed when valerian works alone.

[ 03 ] At 35+

Relevant at 35+

After 35, many women find the evenings harder to settle into. Sustained stress can make it difficult to switch off even once the day is done. Valerian has traditionally been used at exactly this point, to support a calmer transition into the night.

Perimenopause adds another layer. As hormone levels shift, many women in their late 30s and 40s find the evenings feel less settled than they used to. This is a normal part of the transition, not a personal failing, and it’s why gentle, traditional support for calm becomes more valuable at this stage.

This is why valerian sits in element3 Rest. Standardised to 0.8% valerenic acid and taken in the evening, it works alongside the other calming botanicals in the formula to support a restful, settled end to the day.

[ 04 ] Your Questions

Your Questions

What is valerian root?

Valerian (Valeriana officinalis) is a perennial herbaceous plant native to Europe and Asia, whose root has been used traditionally for over 2,000 years as a calming evening herb. The root contains several compounds including valerenic acid, valepotriates and isovaleric acid, with valerenic acid being the one the extract is standardised for.

What are the benefits of taking valerian root?

Valerian is one of the most established traditional herbs for evening calm. It is best known for supporting restful sleep, and is often used alongside passionflower and hops. As with any botanical, it works best as part of a healthy evening routine.

What are the benefits of valerian root in the element3 protocol?

In element3 Rest, valerian root extract at 160mg works alongside Passionflower, Hops Extract, Ashwagandha Sensoril®, L-theanine and Magnesium Citrate. These are traditional calming botanicals and minerals, brought together to support a restful evening.

What is the recommended daily intake of valerian root?
Valerian is a herb rather than an essential nutrient, so no RDI or formal upper intake level exists. Clinical research has used valerian doses of 300–900mg dry herb equivalent per day, with sleep benefits most consistently demonstrated in the 300–600mg range. element3 Rest provides 160mg of a concentrated extract standardised to 0.8% valerenic acid — the dose calculated to deliver a clinically relevant amount of active valerenic acid within a comprehensive multi-ingredient sleep formula. It is not recommended during pregnancy, and should not be combined with sedative medications without medical supervision.

Are there any valerian root side effects?
Valerian is well-tolerated in clinical research at the doses studied. The most common side effect is mild daytime drowsiness when taken at high doses or in sensitive individuals — this is appropriate at element3 Rest's intended evening use but should be noted by those who need to drive or operate machinery shortly after taking element3 Rest. Some individuals experience vivid dreams with valerian, particularly in the first week of use, as sleep architecture adjusts. Valerian is not recommended during pregnancy or breastfeeding, or in combination with sedative medications, alcohol, or other CNS depressants. Occasional headache or digestive discomfort has been reported at higher doses.

What form of valerian root is in the element3 blend?
element3 Rest uses a concentrated valerian root extract standardised to 0.8% valerenic acid/valepotriates. Standardisation to valerenic acid content is the critical quality differentiator — unstandardised valerian products (whole root powder or non-standardised extracts) may contain variable or negligible valerenic acid, making their sleep effects unpredictable. The 0.8% standardisation in element3 Rest ensures that every serve delivers a consistent and predictable valerenic acid dose. element3 pairs valerian with Hops Extract (in the same element3 Rest formula) — a combination with a stronger evidence base than valerian alone, consistent with the synergistic approach throughout the protocol.

[ 05 ] The Research

4 studies

The Research

Study Key finding
Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in manLeathwood, P. D., Chauffard, F., Heck, E., & Munoz-Box, R. (1982). Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacology Biochemistry and Behavior, 17(1), 65–71. https://doi.org/10.1016/0091-3057(82)90264-7
Aqueous valerian root extract significantly reduced subjective sleep latency and improved sleep quality vs placebo.
 Read →
The effects of valerian root on hot flashes in menopausal womenMirabi, P., & Mojab, F. (2013). The effects of valerian root on hot flashes in menopausal women. Iranian Journal of Pharmaceutical Research, 12(1), 217–222.
Valerian significantly reduced the severity and frequency of hot flashes in menopausal women vs placebo.
 Read →
Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-AnalysisShinjyo, N., Waddell, G., & Green, J. (2020). Valerian root in treating sleep problems and associated disorders — A systematic review and meta-analysis. Journal of Evidence-Based Integrative Medicine, 25, 2515690X20967323. https://doi.org/10.1177/2515690X20967323
Meta-analysis of 60 RCTs concluded valerian significantly improves sleep quality and reduces anxiety-related sleep problems.
 Read →
Effect of valerian on sleep quality in postmenopausal womenTaavoni, S., Ekbatani, N., Kashaniyan, M., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: A randomized placebo-controlled clinical trial. Menopause, 18(9), 951–955. https://doi.org/10.1097/gme.0b013e31820e9acf
Valerian significantly improved sleep quality on the Pittsburgh Sleep Quality Index in postmenopausal women vs placebo.
 Read →

[ 06 ] In the Protocol

Where Valerian (Valeriana officinalis) root Extract sits in the element3 Protocol

In element3 Rest, valerian root extract at 160mg, standardised to 0.8% valerenic acid, works alongside Passionflower, Hops Extract, Ashwagandha Sensoril®, L-theanine and Magnesium Citrate. These traditional calming botanicals and minerals have long been used together to support a restful evening. Taken nightly before bed, valerian supports a settled end to the day.

You can learn more about the full element³ ingredient philosophy at element3.co.nz.

Good to know

This page is for general education only. It is not medical advice and is not a substitute for advice from your doctor, pharmacist or other health professional. Dietary supplements should not replace a balanced diet. Always read the label and use only as directed. If symptoms persist, or you are pregnant, breastfeeding or taking medication, talk to your health professional before use.