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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.

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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.

How to take it

TimingEvening, an hour before bed - the sedative effect makes daytime use impractical.
With food?With food; the powdered root is coarse and can unsettle the stomach on its own.
Worth knowingNardostachys jatamansi is CITES-listed and endangered, so substitution and mislabelling are common - insist on cultivated, species-verified material or skip it.

Interactions

With medications

  • benzodiazepines, z-drugs, opioids, sedating antihistamines and alcohol

    Additive sedation - sedation is the herb's expected effect. do not combine, and do not drive after taking it

With other supplements

  • valerian, kava, melatonin and other sedative herbs

    Additive drowsiness. use one at a time

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does jatamansi help with sleep?

Jatamansi (spikenard) has limited evidence: rodent studies show calming effects through GABA pathways, but there is essentially no modern human trial measuring sleep with jatamansi, so the claim rests on animal work and Ayurvedic tradition.

Is jatamansi safe?

Human safety data on jatamansi are sparse; sedation is the expected effect, so avoid combining it with alcohol, benzodiazepines or other sedatives, and do not drive after taking it. Avoid it in pregnancy and breastfeeding.

Why is jatamansi hard to source reliably?

Nardostachys jatamansi is endangered and subject to CITES trade controls, so substitution and mislabelling are common. Choose cultivated, species-verified jatamansi or skip it.

Scientific references

Related in Sleep & relaxation

Herbal medicines: what the evidence says (335)