纈草 Valerian × 失眠
結論：台灣市場資訊黑箱
纈草對失眠的證據呈現典型「主觀有感、客觀無效」分裂：L2 三篇統合分析（Bent 2006、Fernández-San-Martín 2010、Shinjyo 2020）一致顯示主觀睡眠品質小幅改善（RR 1.
C 🟠 C 薄弱證據 台灣法規禁言 🚨 high — heavy affiliate marketing in TW community
纈草對失眠的證據呈現典型「主觀有感、客觀無效」分裂：L2 三篇統合分析（Bent 2006、Fernández-San-Martín 2010、Shinjyo 2020）一致顯示主觀睡眠品質小幅改善（RR 1.37-1.8），但客觀睡眠潛伏期（MD 僅 0.70 分鐘）與多導睡眠圖無效，且異質性高、有發表偏倚。
Examine 的「最佳級」C 僅來自單一 100 人小型試驗，而方法學更強的 Sleep Latency D（10 試驗/498 人）與 Sleep Quality D（6 試驗/847 人）皆為 No effect——真實證據重心其實偏向 D。
獨立判讀為 C（薄弱證據，機轉合理＋少量低品質人體研究），不予升級。
⚖️
評分透明度
所有分數由 7 層證據引擎計算，過程公開可查原始分數 0.54
D
C
B
A
S
← 反證據 / 無效有效 / 強證據 →
最終評級
C · 台灣法規禁言
信心度
80%
證據方向一致性高
證據層級
E2
多篇高品質統合分析（≥2 篇一致）
▸查看完整決策路徑（audit trail）
- compute_raw_score — 加權公式: L2×0.30 + L3×0.25 + L5×0.25 + L11×0.10 + L1×0.10 = 0.539
- tier_from_score — 依分數區間映射至 tier letter
- apply_hec_rules — 高品質 SR/MA 顯示 positive (3 篇 > 0 negative)
- tier_strict_requirement_check — Tier 條件達標，未降階
- detect_disputes — 偵測到 1 個 hard + 0 個 soft dispute
- decide_status — 依 tier + dispute 結果決定 status
Valerian for sleep: a systematic review and meta-analysis (Bent et al.)
結論：6 of 16 trials reporting dichotomous sleep quality showed statistically significant benefit; RR of improved sleep = 1.8.
前往 PubMed
Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials (Fernandez-San-Martin et al.)
結論：Dichotomous subjective improvement favored valerian (RR 1.37); but sleep latency MD 0.70 min and VAS SMD -0.02 showed no quantitative/objective effect.
前往 PubMed
Valerian Root in Treating Sleep Problems and Associated Disorders - A Systematic Review and Meta-Analysis (Shinjyo et al.)
結論：10 trials (n=1065) showed subjective sleep-quality benefit; effects more reliable for whole root/rhizome and herbal combinations; no severe adverse events.
前往 PubMed
L4a US FDA
中性
Valerian Root Oil (Valeriana officinalis L.): 21 CFR 172.510; Used for: FLAVORING AGENT OR ADJUVANT; FEMA GRAS Publication No(s).: 3; FEMA No. 3100; CAS Reg. No. 8008-88-6. 來源↗
L4b EU EFSA
反對
— 本適應症無對應資料
L4c UK NHS
謹慎
— 本適應症無對應資料
L4d TW TFDA / 衛福部
中性
— 本適應症無對應資料
L4e WHO
支持
Medicinal uses. Uses supported by clinical data: As a mild sedative and sleep-promoting agent. The drug is often used as a milder alternative or a possible substitute for stronger synthetic sedatives, such as the benzodiazepines, in the treatment of states of nervous excitation and anxiety-induced sleep disturbances. Contraindications: Radix Valerianae should not be used during pregnancy or lac… 來源↗
L5a NIH Office of Dietary Supplements
謹慎
— 本適應症無對應資料
L5b Mayo Clinic
謹慎
Valerian root is an herbal remedy which has shown to modestly improve sleep quality in various studies but may take several weeks to see benefit. However, the herbal remedy does not seem to improve sleep duration or insomnia severity. 來源↗
L5c Cleveland Clinic
中性
VALERIAN (vuh LEER ee uhn) may support relaxation and sleep. 來源↗
L5d Harvard Health
中性
— 本適應症無對應資料
L5e Specialty Society (condition-mapped)
反對
We suggest that clinicians not use valerian as a treatment for sleep onset or sleep maintenance insomnia (versus no treatment) in adults 來源↗
PTT · Dcard · Mobile01 彙整自公開論壇討論，非統計抽樣，僅反映社群風向。
廣告 / 業配密度 極高
低中高
📍立場總覽
台灣社群對纈草單方助眠的第一手實測心得稀少，討論被GABA、芝麻素、褪黑激素、鈣鎂主導；纈草多以複方成分被帶過，少數深入貼文為中醫衛教而非鄉民經驗。
💬社群實感
無共識（第一手實測心得稀少，多為知識性說明而非個人經驗）
破解迷思 社群最常見的 2 個誤解
✓
事實誤以為纈草與GABA作用相同可互相取代（纈草根機轉與單純口服GABA不同，口服GABA難過血腦障壁）
✓
事實把纈草當『天然＝無副作用、可長期天天吃』看待
- 失眠認知行為治療（CBT-I）
- 睡眠衛生與刺激控制
查看 ClaimReview 結構化資料 (JSON-LD)
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