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Herb

Hops Extract

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Hops Extract. Bitter cone extract with mild sedative and phytoestrogenic effects.

How it works. Acts on melatonin and GABA receptors; 8-prenylnaringenin is a potent phytoestrogen.

What the research supports. 1 graded claims. Strongest: Improves sleep when combined with valerian (moderate).

How much to take. Typical dose: 300–400 mg extract.

Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.

Stacking. Pairs well with Magnesium glycinate, L-theanine.

Common forms. Available as Standardized extract capsule, Liquid tincture (alcohol or glycerin), Powdered whole herb, Traditional decoction or tea.

Key studies. 8 studies cited. The strongest are listed with links to PubMed.

Community. Experiences from people who have tried Hops Extract. Anecdotes are not medical advice.

Hops Extract. Bitter cone extract with mild sedative and phytoestrogenic effects.

Key compound: xanthohumolC21H22O5 · 354.4 g/mol

What it is

Bitter cone extract with mild sedative and phytoestrogenic effects.

Also called

Humulus lupulus

Food sources

Whole dried plant material (root, leaf, flower, or aerial parts depending on the species)Standardized hydroethanolic or aqueous extract (capsule, tincture, or tea)Powdered traditional preparation used in Ayurvedic, TCM, or Western herbal practice

Goals

Sleep & RecoveryMenopause Support

How it works

Acts on melatonin and GABA receptors; 8-prenylnaringenin is a potent phytoestrogen.

Pathways

  • Acts on melatonin
  • GABA receptors
  • 8-prenylnaringenin is a potent phytoestrogen

Effects

  • +sleep when combined with valerian supports

What the research supports

Improves sleep when combined with valerianmoderate

Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.

Typical dose
300–400 mg extract
TimingConsistent daily timing recommended; split larger doses if GI tolerance is a concern.
With foodEvening
Best formMost evidence is based on the standardized extract capsule form.
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Side effects & interactions

Common side effects

  • Drowsiness

Medication interactions

Prescription medications (general)minor

Always disclose Hops Extract use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.

Check any supplement–medication combination with your pharmacist before starting.

Combines with

Pairs well

Common forms

  • Standardized extract capsule
  • Liquid tincture (alcohol or glycerin)
  • Powdered whole herb
  • Traditional decoction or tea

Key studies

8 studies cited in total.

PubMed: Hops Extract — Improves sleep when combined with valerian ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Hops Extract and "Improves sleep when combined with valerian". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Hops Extract — randomized controlled trial ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Hops Extract and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

PubMed: Hops Extract — meta-analysis ↗
Systematic review · PubMed (NLM) · 2026

Opens current human and preclinical literature matching Hops Extract and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

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