Hops Extract
Also known as: Humulus lupulus, hop strobiles, hops flower extract, xanthohumol
An extract of the cone-like flowers of the hop plant, the same botanical used to flavor beer, included in sleep formulas for its sedative tradition. Human data are limited: a small study found that a nightly 2 mg dose of hop extract reduced nocturnal activity, and hops has been tested mainly in fixed combination with valerian, where a fluid extract improved sleep measures in an EEG study. Its dose in supplements follows product convention rather than dose-ranging trials.
Research summary
Bitter acids such as 2-methyl-3-buten-2-ol and prenylflavonoids are proposed to act on GABA-A receptors and melatonin signaling, contributing to sedation.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| — | 100–300 mg | — | — |
100 to 300 mg of extract at bedtime, as commonly labeled on commercial products, usually alongside valerian; controlled single-ingredient dose-finding data are not available. Effects are expected the same night rather than after weeks.
Standardization: Typically 4:1 extract or standardized to bitter acids; specify on spec
Source material: flower (strobile) extract
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Very bitter and resinous; capsules preferred. Rarely used in gummies.
Formulation notes
Contains 8-prenylnaringenin, a potent phytoestrogen, which matters for hormone-sensitive positioning. Additive sedation with valerian and other sleep ingredients.
- Not for pregnancy
Sources
- The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. (Franco 2012)PubMed
- Sleep improving effects of a single dose administration of a valerian/hops fluid extract - a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms. (Dimpfel 2008)PubMed
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