Limited evidenceSleep & relaxation

Jatamansi (Spikenard)

An Ayurvedic root (Nardostachys jatamansi) related to valerian and used for sleep and stress. The sedative mechanism is documented in rodents, but no controlled human trial supports the sleep claim, and the species is endangered in the wild.

Evidence last reviewed: August 2026

What the science says

Anxiolytic activity via GABA pathways Limited evidence
A rodent study reported anxiolytic effects of Nardostachys jatamansi acting through the GABA-benzodiazepine channel complex, with accompanying biodistribution data. The evidence is preclinical.
Traditional sedative use Limited evidence
A comprehensive review of the phytochemistry and pharmacology of Nardostachys jatamansi documents its long ethnomedicinal use as a sedative and nervine, alongside neuroprotective and antioxidant activity in animal models. The review identifies no adequately controlled human sleep trials.
Effect on human sleep quality Limited evidence
Beyond a very old pharmacodynamic report on the sesquiterpene valeranone, there is essentially no modern clinical literature measuring sleep latency or sleep quality in people taking jatamansi. Claims of efficacy are extrapolated from animal work and tradition.

Dosage & safety

Studied doseNo clinically established dose. Traditional Ayurvedic use is 1–3 g of root powder daily or 250–500 mg of extract; commercial capsules commonly list 300–500 mg.

SafetyHuman safety data are sparse. Sedation is the expected effect, so avoid combining with alcohol, benzodiazepines or other sedatives, and avoid before driving. Avoid in pregnancy and breastfeeding. Nardostachys jatamansi is listed as endangered and subject to CITES trade controls, so sourcing and species substitution are genuine concerns — cultivated, species-verified material is preferable.

Scientific references

Nardostachys jatamansi: Phytochemistry, ethnomedicinal uses, and pharmacological activities: A comprehensive review
Pathak S, Godela R — Fitoterapia, 2024
Anxiolytic actions of Nardostachys jatamansi via GABA benzodiazepine channel complex mechanism and its biodistribution studies
Razack S, Kandikattu HK, Venuprasad MP — Metab Brain Dis, 2018

Where to buy

View on iHerb

Referral link — this site may earn a commission on purchases.

Related in Sleep & relaxation

Melatonin Moderate evidence
Magnesium Moderate evidence
L-Theanine Moderate evidence
L-Tryptophan Moderate evidence
Glycine Limited evidence
GABA Limited evidence