Valerian Root vs. Melatonin: Which Should You Take?

We all know sleep is essential. It takes up about a third of our lives![1]

Unfortunately, sometimes the time between "going to sleep" and "getting to sleep" can be longer than we'd prefer. Irregular sleep schedules, exposure to blue light from screens before bedtime, or any number of other reasons for sleep disturbance can cause this.

No wonder we sometimes look for occasional supplemental support for our sleep.

Some common sleep aids include Melatonin and Valerian Root, drug-free sleep aids for occasional use to help support a healthy sleep cycle. We’ll get to the bottom of Valerian Root vs Melatonin in this article.^†

What is Valerian Root?

Valerian Root is the root of the Valerian plant (makes sense, right?), and it is found across Europe and Asia. Valerian Root, prepared in teas or tinctures, has been used in traditional medicine for thousands of years, going all the way back to ancient Greece, where its use was written down by Hippocrates (of oath fame).[2]

But we're not just taking their word for it! Nature Made^® Valerian Root Extract has been clinically studied to help support sleep.[2]

Nature Made^® Valerian Root Extract is a clinically studied extract that helps you fall asleep faster (in as little as 3 days), stay asleep longer, and support your restful sleep.^†

The Role of Melatonin in Sleep

While Valerian Root may have been around for thousands of years, you might be more likely to know of Melatonin as a sleep supplement.

But what is Melatonin? Melatonin is a hormone that is naturally produced in our brains when we are exposed to darkness. Melatonin is released by the pineal gland, where it interacts with the hypothalamus and the retina to regulate the body's sleep-wake cycle.[3]

This hormone helps us keep an internal clock: when it's dark out, our body knows it's time to get ready to sleep!

While that may have worked when we lived by the sun's light alone, the invention of artificial light can make things a little more complicated. Exposure to blue light, common on computer and phone screens, can slow the production of Melatonin in the brain at night, disrupting your regular sleep cycle. Nature Made^® Melatonin supports sleep by augmenting your body's Melatonin levels.

Melatonin supplementation has been studied to decrease sleep latency (that’s the amount of time it takes to get to sleep), and increase total sleep duration.[4] It has also been studied to support overall sleep quality.

This occasional use sleep aid can help to support restful sleep, help you fall asleep faster, and help reset your sleep cycle.

For more info, check out these blogs on how much Melatonin should you take, and is Melatonin safe to take every night.

Valerian Extract is another way to support restful sleep if you are looking for an alternative to Melatonin.^†

Valerian Root vs. Melatonin Effects on Sleep Quality

So why pick Melatonin vs Valerian Root, or vice versa?

While Melatonin and Valerian Root Extract are both sleep-support supplements, understanding their differences is the best way to know which supplement is right for you.

Nature Made^® offers a wide variety of Melatonin supplements in different forms and dosages for varying levels of occasional sleep support.

For example, Time Release Melatonin Gummies deliver a maximum strength‡ 10 mg dose of Melatonin in a form that slowly releases Melatonin over several hours to improve sleep quality◆ and help you fall asleep faster and stay asleep longer.^†

Nature Made^® Valerian Root Extract Capsules have a unique triple-action benefit, helping you fall asleep faster if you take it consecutively for three days, stay asleep longer, and support restful sleep.

If none of the varieties of Melatonin fit your specific needs, Valerian Root Capsules are a drug-free alternative occasional use sleep aid to help you wake up refreshed in the morning.^†

Who Should Consider Valerian Root?

Looking for Melatonin-free sleep support? Consider our 100% drug free Valerian Root capsules.

Nature Made^® Valerian Root Capsules can help you support your sleep cycle; if work, travel, or other disruptions have thrown your sleep cycle out of whack, Valerian Root Extract, when taken for at least three days, can help you fall asleep faster and stay asleep longer.

Valerian Extract from Nature Made^® has shown improvements in overall sleep quality and sleep latency.[5]

If you have a planned big event coming up, like a wedding or a presentation at work, consistently taking Valerian Root Extract in the days leading up to the event can help support restful sleep.

Valerian Root is an adaptogen, meaning it takes time and consistency for our bodies to adapt to its effects.

Melatonin may be a more suitable option if you are looking for more immediate support, like jet lag or time adjustment or you can read our article with more tips on how to go to sleep fast.^†

Making the Right Choice for Your Sleep Needs

Nature Made^® knows that more options are better for you – so we offer both Melatonin and Valerian Root Extract as occasional use sleep support supplements.

Taking into account the specific benefits of Valerian Root vs. Melatonin, and knowing your specific needs, can help you decide which supplement would work better for you.

For example, if you are looking for a plant-based adaptogen with 3-in-1 action to help your body adapt to a more restful sleep cycle over time, Nature Made^® Valerian Root Capsules may be what you're looking for.^†

However, if you are looking for fast-acting support to help you fall asleep, Nature Made® Melatonin can supplement the naturally occurring hormone produced in your pineal gland.

Consider how each benefit might better suit your needs when choosing a sleep support supplement and read more about our Melatonin Supplements and our new Valerian Root Capsules to help you make an informed decision.

Do not take both of these sleep aids together; pick one or the other.

If you want to know more about why is sleep important you can visit our article collection to learn more tips and research.

Many Nature Made^® supplements and ingredients are tested and verified by the United States Pharmacopeia (USP), verifying their quality, purity, and safety.

Always consult with a healthcare professional before starting or changing your supplement routine.^†

‡Compared to Nature Made^® Melatonin Gummies.

◆Time release Melatonin improves sleep quality.^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Aminoff MJ, Boller F, Swaab DF. We spend about one-third of our life either sleeping or attempting to do so. Handb Clin Neurol. 2011;98:vii. doi:10.1016/B978-0-444-52006-7.00047-2
2. National Institutes of Health. Office of Dietary Supplements - Valerian. Nih.gov. Published March 15, 2013. Accessed July 12, 2024. https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
3. Savage RA, Zafar N, Yohannan S, et al. Melatonin. [Updated 2024 Feb 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK534823/
4. Brzezinski A, Vangel MG, Wurtman RJ, et al. Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Med Rev. 2005;9(1):41-50. doi:10.1016/j.smrv.2004.06.004
5. Chandra Shekhar H, Joshua L, Thomas JV. Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Adv Ther. 2024;41(1):246-261. doi:10.1007/s12325-023-02708-6