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Put up to three ingredients next to each other. See where the evidence, dosing, timing, and tradeoffs differ.

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Evidence

Limited evidence

Common protocol300–600 mg valerian extract before bed——

Protocols mapped

1 goal-specific

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Timing

30–120 minutes before bed

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Expected effect

Study-specific; commonly several weeks

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Primary uses

Sleep-quality researchSleep-onset researchRelaxation

Watch for

Drowsiness · Headache

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