Also known as: Humulus lupulus, Hop strobile
Hops (Humulus lupulus) are the female flower cones of the hop plant, traditionally used in brewing but also valued for their sedative and anxiolytic properties. Clinical studies support their use for sleep improvement, particularly in combination with valerian.
Hops (Humulus lupulus) contain a complex mixture of bioactive compounds including bitter acids (humulone, lupulone), prenylated flavonoids such as xanthohumol, and the degradation product 2-methyl-3-buten-2-ol, which is believed to mediate sedative effects. The sedative action is thought to involve GABAergic and melatonin-receptor modulation. Multiple clinical trials, particularly those combining hops with valerian root, have shown improvements in sleep latency, sleep quality, and self-reported restfulness. Hops extracts also demonstrate mild anxiolytic effects. Xanthohumol has attracted research interest for its antioxidant, anti-inflammatory, and potential chemopreventive properties, though human evidence remains preliminary. Hops are available as dried strobiles, tinctures, standardized capsules, and as a component of combination sleep formulas.
Clinical trials, especially using hops in combination with valerian, show significant improvements in sleep latency and subjective sleep quality compared to placebo.
Hops extracts have demonstrated mild anxiolytic effects in preclinical and small clinical studies, attributed to modulation of GABA-A receptor activity.
30–60 minutes before bedtime
Often combined with 300–600 mg valerian root for enhanced effect. Most clinical evidence supports the combination.
Sleep support with consistent dosing
Flexible dosing and faster onset
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