Hops Extract
Hops appears in nearly every herbal sleep formula, almost always alongside valerian, and the standalone human evidence is a couple of tiny pilot studies. There is no adequately powered trial showing hops improves sleep on its own.
What the science says
- Improves sleep Limited evidence
The most-cited human data come from a study of 17 healthy female nurses in whom non-alcoholic beer with dinner modestly shortened actigraphy-measured sleep latency and reduced anxiety scores. That is an uncontrolled-for-many-variables pilot in a tiny sample using beer, not a standardised hops extract, and it cannot support a sleep claim.
- Reduces self-reported anxiety, depression and stress Limited evidence
A randomised, placebo-controlled crossover pilot in 36 apparently healthy young adults found that 4 weeks of a hops dry extract supplement lowered DASS-21 depression, anxiety and stress subscale scores versus placebo. Participants had only mild subclinical symptoms, the sample was small, and the result has not been replicated.
- Works synergistically with valerian Limited evidence
Most positive sleep trials test fixed valerian-hops combinations, which makes the individual contribution of hops unrecoverable. Combination products have generally performed no better than valerian alone, and both perform close to placebo on objective measures.
Dosage & safety
How to take it
Interactions
With medications
- alcohol, benzodiazepines and other CNS depressants
Additive sedation. do not drive after combining them
- tamoxifen and hormonal therapies
Hops contains 8-prenylnaringenin, one of the most potent known plant estrogens, which may work against anti-estrogen treatment. avoid concentrated hops extracts if you are on hormonal therapy or have a hormone-sensitive condition
With other supplements
- valerian
Additive sedation - and almost all the human sleep data are for the two combined, not hops alone. treat the pair as one sedative dose, not two supplements
Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.
Frequently asked questions
Does hops extract help you sleep?
The evidence is limited: there is no adequately powered trial showing hops improves sleep on its own, and the most-cited data come from 17 nurses drinking non-alcoholic beer. Nearly every positive sleep trial used hops combined with valerian, so hops' own contribution is unknown.
Is hops extract good for anxiety or stress?
One small crossover pilot in 36 young adults found 4 weeks of hops dry extract lowered self-reported depression, anxiety and stress scores versus placebo. Participants had only mild symptoms and the result has not been replicated, so the evidence is limited.
Who should avoid hops supplements?
Hops contain 8-prenylnaringenin, one of the most potent plant estrogens known, so avoid concentrated hops extracts with breast, uterine or ovarian cancer, endometriosis, fibroids, or hormonal therapy such as tamoxifen. Also avoid hops in pregnancy and do not drive after combining it with alcohol or sedatives.
How much hops extract is in sleep supplements?
There is no established effective dose of hops. Commercial sleep formulas typically supply 100-300 mg of hops dry extract with 300-600 mg valerian, taken 30-60 minutes before bed.
Scientific references
Where to buy
Swanson Vitamins, Estro8PN™ Hop Extract, Women's Health, 60 Veggie Caps (10 mg per Capsule)
Ships to 180+ countries · welcome discount for new customers
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