Hops (Humulus lupulus) Key Points:
- Hops are the dried, flowering part of the hop plant
- The compounds found in hops that help with sleep are sesquiterpenoids, diterpenoids, and triterpenoids, phytoestrogens, and the flavonoid xanthohumol.
- Benefits include better sleep quality and quantity, promotes relaxation, and induces sedation.
- The correct dosage of hops flower extract is 150-300mg at a 5:1 ratio of ethanolic extract.
- Take 30 minutes before bed.
- Hops can be found in EndurElite SleepElite.
Don't have time to read the article? Watch the video on hops below:
Humulus lupulus, otherwise known as hops, is mostly commonly known for its use in brewing beer. Do I have your attention yet?
While it won’t make you drunk in supplemental form, this compound has some pretty impressive sedative qualities that can help you get a good night’s sleep.
In this article we will discuss what humulus lupulus is, benefits, the research, dosage, how to take it, side effects, and where to buy it.
WHAT IS HOPS FLOWER EXTRACT?
Hops are the dried, flowering part of the hop plant. The compounds found in hops that help with sleep are sesquiterpenoids, diterpenoids, and triterpenoids, phytoestrogens, and the flavonoid xanthohumol.
While all these compounds sound thoroughly confusing, the main thing to know is they are remarkably effective at making you fall asleep (and stay asleep) fast when your head hits the pillow.
HUMULUS LUPULUS BENEFITS:
The benefits of hops are:
- Combats insomnia
- Improves sleep quality and quantity
- Induces sedation
- Reduces muscle tension
- Promotes relaxation
- Decreases anxiety
- May decrease pain and inflammation
Let us briefly look at the research behind these benefits/claims
ANXIETY
A 2017 study conducted by Kyrou et al. discovered that subjects who supplemented daily with hops for 4 weeks significantly decreased anxiety, depression, and stress scores compared to placebo.
SLEEP QUALITY
In one small trial conducted by Franco and colleagues, 333mL of hops improved sleep quality in 17 people. Researchers found diminished sleep latency and activity pulses compared to placebo.
A 2006 rat study saw significant improvement in sleep time, reduced physical sleep movement, and decreased body temperature when given hops which all led to improved sleep quality.
Lastly, a 2012 study conducted by Franco involving quails (who have similar sleep/wake patterns to that of humans, found 2mg of hops extract daily was effective at preserving a normal circadian rhythm while also reducing night activity.
INSOMNIA
In three trials with over 250 people, researchers discovered the combination of hops and valerian root significantly reduced insomnia. Also, it was found that this combination was more effective than valerian alone. Let’s briefly look at each study.
In a double blinded, randomized, placebo-controlled sleep EEG study, researchers discovered that a single dose of hops extract and valerian increased time spent in sleep compared to placebo.
A 2007 sleep disorder study conducted by Koetter found that 120mg of hops and 500mg of valerian root extract significantly reduced sleep latency compared to placebo.
Lastly, a 2005 study involving 184 adults discovered that 187mg of valerian and 41.9mg of hops improved sleep latency, sleep efficiency, and reduced insomnia compared to placebo.
SEDATION
A 2006 study conducted by Schiller et al. found subjects who supplemented with hops 30-60 minutes before bedtime increased the ketamine-induced sleeping time and reduced body temperature, confirming a central sedating effect.
PAIN & INFLAMMATION
A 2005 pilot trial conducted by Lukaczer involving 54 subjects, discovered that supplementing daily with hops reduced pain and inflammation caused by arthritis and fibromyalgia. However, more studies are needed to confirm this potential benefit.
MUSCLE TENSION
In a 2016 review article, the authors discovered that hops possess a strong spasmolytic effect on smooth muscle and thus are effective in conditions characterized by tension of visceral smooth muscles, including nervous colitis, nervous dyspepsia, palpitations, nervous or irritable coughs, and asthma[
HOW TO TAKE HUMULUS LUPULUS
HOPS DOSAGE
The correct dosage of hops flower extract is 150-300mg at a 5:1 ratio of ethanolic extract.
WHEN TO TAKE HOPS
30 minutes before bedtime on an empty stomach to promote sedation, relaxation, reduce anxiety, stress, and restlessness.
HOW LONG DOES IT TAKE HOPS TO WORK?
Hops work immediately upon ingestion but can take 30-60 minutes to experience the full effects of sedation.
SIDE EFFECTS
As a whole, supplemental hops are very safe. However, there are a few conditions where taking hops may not be a good idea. These are:
- Pregnant and breastfeeding
- Depression
- Hormone sensitive cancers and conditions
If you have any of these conditions, please consult with your doctor first before taking hops.
About the Author:
Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of EndurElite. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.
References:
- Kyrou, I., Christou, A., Panagiotakos, D., Stefanaki, C., Skenderi, K., Katsana, K., & Tsigos, C. (2017). Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study. Hormones, 16(2), 171-180.
- Franco, L., Sánchez, C., Bravo, R., Rodríguez, A. B., Barriga, C., Romero, E., & Cubero, J. (2012). The sedative effect of non-alcoholic beer in healthy female nurses. PloS one, 7(7), e37290.
- Schiller, H., Forster, A., Vonhoff, C., Hegger, M., Biller, A., & Winterhoff, H. (2006). Sedating effects of Humulus lupulus L. extracts. Phytomedicine, 13(8), 535-541.
- Franco, L., Sánchez, C., Bravo, R., Rodriguez, A., Barriga, C., & Juánez, J. (2012). The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta Physiologica Hungarica, 99(2), 133-139.
- Dimpfel, W., & Suter, A. A. (2008). 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 the electrohypnogram. Zeitschrift für Phytotherapie, 29(S 1), P06.
- Koetter, U., Schrader, E., Käufeler, R., & Brattström, A. (2007). A randomized, double blind, placebo‐controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze 91019) in patients suffering from non‐organic sleep disorder. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 21(9), 847-851.
- Morin, C. M., Koetter, U., Bastien, C., Ware, J. C., & Wooten, V. (2005). Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep, 28(11), 1465-1471.
- Lukaczer, D., Darland, G., Tripp, M., Liska, D. A., Lerman, R. H., Schiltz, B., & Bland, J. S. (2005). A Pilot trial evaluating meta050, a proprietary combination of reduced iso‐alpha acids, rosemary extract and oleanolic acid in patients with arthritis and fibromyalgia. Phytotherapy Research: An International Journal Devoted to Pharmacological and Toxicological Evaluation of Natural Product Derivatives, 19(10), 864-869.
- Olsovska, J., Bostikova, V., Dusek, M., Jandovska, V., Bogdanova, K., Cermak, P., ... & Kolar, M. (2016). Humulus lupulus L.(hops)–a valuable source of compounds with bioactive effects for future therapies. Mil Med Sci Lett (Voj Zdrav Listy), 85(1), 19-30.
- Schiller, H., Forster, A., Vonhoff, C., Hegger, M., Biller, A., & Winterhoff, H. (2006). Sedating effects of Humulus lupulus L. extracts. Phytomedicine, 13(8), 535-541.
