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Melatonin vs. Valerian Root: Which Natural Sleep Supplement is Right for You?

Are you looking for a natural solution to your sleep problems? Two popular options are melatonin and valerian root. Both have been used for centuries and are available over-the-counter, but which one is right for you?

Melatonin is a hormone that regulates sleep-wake cycles. It is produced by the pineal gland in the brain in response to darkness and suppressed by light. Melatonin supplements are synthetic versions of this hormone, available in various strengths and forms, including capsules, tablets, gummies, and even liquid.

Valerian root is a herb that has been used for centuries as a natural remedy for sleep disorders, anxiety, and stress. It contains compounds that promote relaxation, such as valerenic acid and isovaleric acid. You can find valerian root supplements in capsules, tablets, tea bags, or as a tincture.

So, what are the differences between melatonin and valerian root, and which one is more suitable for your needs?


Melatonin is particularly effective for people with jetlag, shift work, or other circadian rhythm disorders. It helps to reset your internal clock and improve the quality and duration of sleep. Melatonin supplements are also useful for people who have trouble falling asleep, especially if they have insomnia related to aging or other health conditions.

Some research suggests that melatonin may have other health benefits, such as reducing inflammation, boosting the immune system, and even preventing certain cancers. However, more studies are needed to confirm these claims.

The recommended dosage of melatonin varies depending on your age, health status, and sleep patterns. It is generally safe and well-tolerated at low to moderate doses, but some people may experience side effects such as headaches, dizziness, nausea, or daytime sleepiness. It is not recommended for pregnant or breastfeeding women, children under 18, or people with liver, kidney, or autoimmune disorders.

Valerian Root

Valerian root is ideal for people who have mild to moderate sleep problems, such as difficulty falling asleep, waking up during the night, or feeling restless or anxious before bedtime. It works by increasing the levels of gamma-aminobutyric acid (GABA), a neurotransmitter that inhibits brain activity and promotes relaxation.

Valerian root supplements may also help to alleviate anxiety and stress, but the evidence is mixed. Some studies have found that valerian root is as effective as benzodiazepines, a class of sedative drugs, for reducing anxiety symptoms. Others have found no significant effects compared to placebo.

The recommended dosage of valerian root also varies depending on the form, concentration, and brand of the supplement. It is generally safe and well-tolerated, but some people may experience side effects such as dizziness, headache, stomach upset, or vivid dreams. It may also interact with other drugs or herbs that affect the nervous system, such as alcohol, antidepressants, or kava.


Melatonin and valerian root work differently and have different effects on sleep and mood. Here is a summary of the key differences and similarities between them:

- Melatonin is a hormone that regulates sleep-wake cycles, while valerian root is a herb that promotes relaxation and reduces anxiety.

- Melatonin supplements are more potent and fast-acting than valerian root supplements, but they may also cause more side effects.

- Melatonin is more suitable for people with circadian rhythm disorders, insomnia, or age-related sleep problems, while valerian root is more suitable for people with mild to moderate sleep problems or anxiety.

- Both melatonin and valerian root are natural and available over-the-counter, but they may interact with other medications or have contraindications.

- Melatonin and valerian root are not regulated by the FDA and may vary in quality, purity, and potency depending on the source and manufacturing process.


Melatonin and valerian root are two natural sleep supplements that can help you to sleep better and cope with stress and anxiety. However, they are not interchangeable and should be used according to your individual needs and health status. Consult with your healthcare provider before taking any supplements, especially if you are pregnant, breastfeeding, or have a medical condition.


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