Also known as: Humulus lupulus, Hop extract, Alpha acids, Xanthohumol, 8-prenylnaringenin
BotanicalEmerging evidence
The flower that bitters beer, used traditionally for sleep and almost always paired with valerian. And no, drinking beer is not a route to the same effect.
Typical dose
200.0–500.0 mg per day
30-60 minutes before bed, usually with valerian
What it is
Humulus lupulus is a climbing plant related to cannabis, though it contains no cannabinoids. The female flowers, called cones, are used both in brewing and in herbal preparations.
Its use for sleep has an odd historical origin: hop pickers were noted to become unusually drowsy during harvest, which prompted interest in the plant beyond brewing.
Compounds of interest include alpha acids, xanthohumol, and 8-prenylnaringenin, which is among the most potent plant oestrogens identified. Extracts vary considerably in what they are standardised to, and a product not declaring its marker compound is difficult to judge.
How it works
Hops appear to act on GABA signalling, the brain's main calming system, and there is evidence of interaction with melatonin and serotonin receptors, which fits the traditional use for sleep.
That mechanism differs from valerian's, which is the coherent argument for combining them rather than choosing between them. The two are sold together for good reason.
8-prenylnaringenin has genuine oestrogenic activity in laboratory models, which is worth knowing about rather than glossing over. It is the reason hops appear in some women's health products and a reason for caution in anyone with hormone-sensitive concerns.
What the evidence shows
Evidence for hops alone is thin. Most human trials use hops combined with valerian, which makes attributing any effect to hops specifically difficult.
Those combination trials have generally reported modest improvements in sleep onset and quality, comparable to what valerian alone achieves in the more favourable studies.
On the beer question: a pint contains a trivial quantity of hop compounds, and alcohol actively degrades sleep quality in the second half of the night. Beer is not a route to this effect, and the folk association is exactly backwards.
Dosing
Typical range is 200 to 500 mg of extract taken 30 to 60 minutes before bed, most often alongside valerian at 300 to 600 mg.
Buying the combination makes more sense than buying hops alone, since that is what the research actually studied and the two mechanisms complement each other.
As with valerian, give it two to four weeks rather than judging after one night. Hops also has a strong, resinous smell that some people dislike, though considerably less offensive than valerian.
At a glance
Common forms
Hop extract capsules, Combined with valerian, Dried hop flowers, Tincture, Hop pillows (traditional)
Half-life / duration
Effects reported to build over 2-4 weeks alongside valerian
Timing
30-60 minutes before bed, usually with valerian
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Hops are well tolerated and consumed widely in beer. Reported effects are mild, mainly drowsiness and occasional digestive upset.
Combining with alcohol or anything else that causes drowsiness will compound the effect, and it should not be taken before driving.
The oestrogenic activity is the more distinctive consideration. Speak to your doctor before use if your hormones are being monitored or managed. Long-term data at concentrated extract doses is limited.
Who should avoid it
Speak to your doctor before use if your hormones are being monitored or managed, given the oestrogenic activity of some hop compounds. Do not combine with alcohol or anything else causing drowsiness. Do not drive after taking. Avoid in pregnancy and breastfeeding. Speak to your doctor if you take regular medication.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
