Hops
Humulus lupulus
The bitter flowering cones used to flavor beer, hops are a traditional sedative studied (mostly in combination with valerian) for sleep and, via the phytoestrogen 8-prenylnaringenin, for menopausal symptoms.
At a Glance
- Best known for
- Mild sedative; supports sleep onset (especially with valerian), Calming effect on restlessness and anxiety, Phytoestrogenic relief of hot flashes studied
- Evidence
- Preliminary
- Typical dose
- 300–500 mg valerian + 60–120 mg hops extract
- Type
- Herb
What is Hops?
Hops are the female flower cones (strobiles) of Humulus lupulus, a climbing perennial vine in the Cannabaceae family (a relative of hemp). Cultivated for over a thousand years to preserve and flavor beer, hops were also used in European folk medicine as a sedative; pillows stuffed with hops were a traditional remedy for insomnia, and hop pickers were known to tire easily from handling the resinous cones. Hops are approved by the German Commission E for mood disturbances such as restlessness and anxiety, and for sleep disturbances. The cones also contain 8-prenylnaringenin, one of the most potent plant estrogens known.
Known Health Benefits
How It Works
Hops' sedative effect is attributed to the bitter acids and to 2-methyl-3-buten-2-ol, a volatile degradation product of the bitter acids that increases with storage and appears to act on the central nervous system. Hop extracts modulate GABA-A receptors and may also act on melatonin and adenosine signaling, and in animal studies they reduce body temperature and locomotor activity in a manner typical of sedatives. Xanthohumol, a prenylated chalcone, is a strong antioxidant and anti-inflammatory compound under study for metabolic health. 8-Prenylnaringenin binds estrogen receptors (preferentially ERα) and is responsible for the observed effects on hot flashes; it is formed in part from isoxanthohumol by gut bacteria, so individual response varies.
What Research Says
Most sleep trials have tested hops in combination with valerian rather than alone. A 2007 placebo-controlled trial of a valerian-hops combination in 42 people with sleep disorders found reduced time to fall asleep and improved sleep quality over 4 weeks, and earlier EEG studies showed the combination reduced sleep latency similarly to a low dose of a benzodiazepine, without next-day impairment. A small crossover study found a hop-containing non-alcoholic beer at dinner shortened sleep latency in nurses on rotating shifts. For menopause, two randomized trials of a standardized hop extract (100–250 µg 8-prenylnaringenin daily) reported reduced hot flashes versus placebo over 6–12 weeks, though effects were modest and the studies small. Hops alone for insomnia has little rigorous evidence; the combination with valerian is the best-supported use. Xanthohumol research is still largely preclinical.
Active Compounds
Bitter acids (humulone, lupulone), 2-methyl-3-buten-2-ol, xanthohumol, 8-prenylnaringenin (a potent phytoestrogen), essential oils (myrcene, humulene)
Forms & Bioavailability
The volatile sedative component 2-methyl-3-buten-2-ol forms over time as bitter acids degrade, so aged or properly processed extracts may be more sedative than very fresh cones. Xanthohumol has low oral bioavailability and is extensively metabolized, partly by gut bacteria into isoxanthohumol and 8-prenylnaringenin; the proportion converted varies substantially between individuals. Standardized extracts give more predictable dosing than loose dried hops.
Dosage Guidance
| Use Case | Dosage |
|---|---|
| Sleep (with valerian) | 300–500 mg valerian + 60–120 mg hops extract |
| Sleep (hops alone) | 300–500 mg dried extract at bedtime |
| Restlessness / mild anxiety (daytime) | 0.5–1 g dried strobiles as tea, up to 3x daily |
| Menopausal hot flashes | Extract providing 100–250 µg 8-prenylnaringenin daily |
| Tincture | 1–2 mL 1:5 tincture up to 3x daily |
Always consult a healthcare provider for personalized dosing.
Natural Food Sources
- Beer (bitter acids and small amounts of xanthohumol; alcohol-free beer retains them)
- Hop shoots (eaten as a spring vegetable in parts of Europe)
- Hop tea
Potential Side Effects
Drowsiness, dizziness; contact dermatitis in hop pickers; possible hormonal effects with high doses; rare allergic reactions
Who Should Avoid It
- Estrogen-sensitive cancers (breast, uterine, ovarian) or history thereof — 8-prenylnaringenin is estrogenic
- Depression (traditional caution; sedative herbs may worsen low mood in some people)
- Concurrent sedatives, sleep medications, or alcohol (additive CNS depression)
- Driving or operating machinery after use
- Known allergy to hops or Cannabaceae plants
Pregnancy & Lactation
Not recommended in pregnancy or while breastfeeding because of hormonal (estrogenic) activity and lack of safety data. Although hops were traditionally included in some lactation teas, 8-prenylnaringenin could theoretically affect the infant, and there is no evidence of benefit.
Known Drug Interactions
Additive sedation with benzodiazepines, sleep medications, alcohol, and antihistamines; may interact with hormone therapies and tamoxifen (estrogenic activity); may affect CYP-metabolized drugs
Evidence Classification
Based on in vitro studies, animal models, pilot trials, or traditional use documentation. Clinical evidence is limited.
Frequently Asked Questions
Why are hops usually combined with valerian?
The two have complementary actions on GABA signaling and have been studied together far more than hops alone. Trials of valerian-hops combinations show reduced sleep latency and better sleep quality after 2–4 weeks, with no morning hangover. Hops alone has mainly traditional and animal evidence, so the combination is the better-supported choice.
Does beer give the same benefits?
Beer contains small amounts of hop bitter acids and xanthohumol, and one small study found non-alcoholic hoppy beer at dinner improved sleep in shift workers. But alcohol itself disrupts sleep architecture, and the hop dose in beer is far lower than in supplements. Alcohol-free beer is a closer match but still not a reliable sleep aid.
Are hops a concern for hormone-sensitive conditions?
Yes. 8-Prenylnaringenin is one of the most potent phytoestrogens identified and is what makes hops useful for hot flashes. That same activity means people with estrogen-receptor-positive breast cancer, endometriosis, or on tamoxifen or hormone therapy should avoid hop supplements unless their oncologist or physician agrees.
Can hops cause 'brewer's droop' or lower testosterone in men?
This is a folk belief with weak support. 8-Prenylnaringenin in supplement doses has mild estrogenic effects, but studies have not shown meaningful changes in male hormone levels at typical doses. Heavy beer drinking affects hormones chiefly through alcohol, not hops.
References
- Pharmacognostic and pharmacological profile of Humulus lupulus L.. Zanoli P, Zavatti M. J Ethnopharmacol (2008)View study
- 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. Koetter U, Schrader E, Käufeler R, Brattström A. Phytother Res (2007)
- Hop extract for menopausal discomfort: a randomized, double-blind, placebo-controlled study. Heyerick A, Vervarcke S, Depypere H, Bracke M, De Keukeleire D. Maturitas (2006)
- Valerian. NCCIH (National Center for Complementary and Integrative Health)View study
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This entry is for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen, especially if you take medications or have health conditions.