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Hops (Humulus lupulus)

Humulus lupulus
Evidence Level
Limited
2 Clinical Trials
5 Documented Benefits
2/5 Evidence Score

Hops are the dried female flowers of the hop plant — most famous for beer brewing (bittering and preservation) but also used medicinally for sleep, anxiety, and menopausal symptoms. Distinguished by rich content of estrogenic phytochemicals (8-prenylnaringenin — potentially the strongest natural phytoestrogen identified) plus humulone bitter acids. Often combined with valerian for sleep. Notable for hormonal effects warranting caution.

Studied Dose 200-500 mg/day standardized extract; often with 200-600 mg valerian for sleep; tea 0.5-1 g dried hops/cup.
Active Compound Humulone (alpha-acid), lupulone (beta-acid), 8-prenylnaringenin (8-PN; potent phytoestrogen), xanthohumol

Benefits

Sleep Onset and Quality (with Valerian)

The sleep evidence is for hops combined with valerian, not hops on its own. Results are mixed: a 184-adult combination trial found few sleep measures beat placebo, while smaller trials of the fixed valerian-hops extract reduced sleep latency or sleep duration. No trial has tested hops alone for sleep.

Supported by Trial 1

Anxiety / Calming Effects

Hops compounds show mild GABA-A receptor activity in laboratory work, and hops is traditionally used for nervous tension. No controlled trial has tested hops on its own for anxiety in people, so this rests on mechanism and tradition rather than measured outcomes.

Supported by Trial 1

Menopausal Symptom Relief

A trial showed hops extract (containing 8-prenylnaringenin) reduced hot flashes and other menopausal symptoms. The active phytoestrogen is 8-prenylnaringenin, one of the most potent natural phytoestrogens known and far stronger than soy isoflavones. That same estrogenic activity is the reason for caution in hormone-sensitive conditions. The effect is modest and not equivalent to hormone replacement.

Supported by Trial 2

Antimicrobial / Preservation

Humulone and lupulone have direct antibacterial effects — basis for hops' historical role in beer preservation. Less relevant for medicinal supplementation but mechanistically interesting.

Antioxidant Activity (Xanthohumol)

Xanthohumol is a flavonoid found in hops with antioxidant and anti-inflammatory activity in laboratory studies. These are mechanistic findings, not measured health outcomes in people.

Supported by Trial 1, Trial 2

Mechanism of action

1

GABA-A Receptor Modulation

Hops compounds (especially 2-methyl-3-buten-2-ol from hops oxidation) modulate GABA-A receptors — basis for sedative effects.

2

Melatonin Receptor Activity

Some hops compounds bind melatonin receptors directly — additional mechanism for sleep effects.

3

8-Prenylnaringenin (8-PN) Estrogen Activity

8-PN is one of the most potent natural phytoestrogens — binds estrogen receptors with substantial affinity. Concentration in hops varies but can be significant. Basis for menopausal applications and concerns about estrogenic effects.

4

Xanthohumol Multi-Target Activity

Xanthohumol has anti-inflammatory and antioxidant activity in laboratory studies and modulates several signaling pathways including NF-κB. These are preclinical findings.

Clinical trials

1
Valerian + Hops for Sleep
PubMed

Clinical trial of valerian + hops vs placebo in 184 adults with mild insomnia for 28 days.

184 adults with mild insomnia.

In this 184-adult trial few comparisons with placebo reached significance: sleep-latency reductions were not statistically significant and polysomnography showed no group difference. Only the physical quality-of-life score improved at 28 days. This tested a valerian-hops combination, not hops alone.

2
Hops Extract for Menopausal Symptoms
PubMed

Clinical trial of hops extract (containing 8-PN) vs placebo in 67 menopausal women for 12 weeks.

67 menopausal women.

In this 67-woman trial an 8-PN-standardized hop extract lowered the Kupperman index more than placebo at 6 weeks but not at 12 weeks, and the placebo group also improved substantially. Hot-flash score fell at 6 weeks. A small trial with a mixed result, not equivalent to estrogen replacement.

Side effects and drug interactions

Common Potential side effects

Sedation / drowsiness — common at therapeutic doses.
GI distress.
Headache.
Possible weight gain (theoretical; estrogenic effects).
Menstrual changes.
Allergic reactions (Cannabaceae family — same family as cannabis).
Dermatitis on contact with fresh hops (occupational; rare with supplements).

Important Drug interactions

Sedatives, benzodiazepines, sleep aids — additive CNS depression.
Alcohol — additive sedation.
Hormone-sensitive cancers (breast, ovarian, endometrial) — 8-PN's estrogenic activity is theoretical concern; avoid without oncologist consultation; particularly relevant for ER+ breast cancer.
Hormone replacement therapy (HRT) / oral contraceptives — additive estrogenic effects; consult prescriber.
Tamoxifen — theoretical interaction; consult oncologist.
Anticoagulants — minor theoretical bleeding risk.
Pre-surgery — discontinue 1-2 weeks before (sedation, theoretical bleeding).

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Frequently asked questions about Hops (Humulus lupulus)

What is hops used for?

Hops, the flower used to brew beer, is also a traditional sleep and relaxation herb. It is used for occasional sleeplessness, calm, and (because of its phytoestrogens) menopausal symptoms, often combined with valerian for sleep.

Does hops help with sleep?

Hops is traditionally used as a mild sedative for sleep and relaxation, and the valerian-hops combination has research for supporting sleep. It is often taken in the evening as a tea, tincture, or capsule.

How much hops should I take?

It is used as a tea, tincture, or capsule, often combined with valerian; follow product labeling. It is taken in the evening for sleep support.

Is hops safe?

Hops is generally well tolerated. Because it is calming, it may add to sedatives and alcohol, and it contains phytoestrogens, so those with hormone-sensitive conditions should be cautious. Pregnant women should avoid medicinal amounts.

What is Hops?

Hops are the dried female flowers of the hop plant — most famous for beer brewing (bittering and preservation) but also used medicinally for sleep, anxiety, and menopausal symptoms.

What is the recommended dosage of Hops?

The clinically studied dose is 200-500 mg/day standardized extract; often with 200-600 mg valerian for sleep; tea 0.5-1 g dried hops/cup. Always follow the product label and check with a healthcare provider for personal advice.

Is Hops safe, and does it have side effects?

For most healthy adults, Hops is well tolerated at studied doses. Reported effects can include: Sedation / drowsiness — common at therapeutic doses. GI distress. It may also interact with some medications. Hops is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Hops interact with any medications?

Possible interactions include: Sedatives, benzodiazepines, sleep aids — additive CNS depression. Alcohol — additive sedation. If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Hops?

NutraSmarts rates the evidence for Hops as Limited (2 out of 5). It is backed by 2 clinical trials and 9 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(9 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Schicktanz N, Gerhards C, Schlitt T, Aerni A, Müggler E, de Quervain D, Papassotiropoulos A, Boonen G, Drewe J, Butterweck V. Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial. Brain Behav. 2025;15(6):e70600. doi: 10.1002/brb3.70600.PubMedUsed to support: Small feasibility trial (40 participants) of a standardized valerian-hops extract (Ze 91019). Exploratory analysis found about 22 minutes more sleep per night than placebo, with no effect on daytime cognition. This is a combination product, not hops alone, and the authors include employees of the maker.
  2. Brattström A. Scientific evidence for a fixed extract combination (Ze 91019) from valerian and hops traditionally used as a sleep-inducing aid. Wien Med Wochenschr. 2007;157(13-14):367-70. doi: 10.1007/s10354-007-0442-6.PubMedUsed to support: Review of the clinical evidence for the fixed valerian-hops combination, supporting its use for sleep onset and quality. Reinforces the sleep benefit.
  3. Salter S, Brownie S. Treating primary insomnia - the efficacy of valerian and hops. Aust Fam Physician. 2010;39(6):433-7..PubMedUsed to support: Clinical review of valerian and hops for primary insomnia, concluding the combination is a reasonable, well-tolerated option. Supports the sleep use.
  4. Aghamiri V, Mirghafourvand M, Mohammad-Alizadeh-Charandabi S, Nazemiyeh H. The effect of Hop (Humulus lupulus L.) on early menopausal symptoms and hot flashes: A randomized placebo-controlled trial. Complement Ther Clin Pract. 2016;23:130-5. doi: 10.1016/j.ctcp.2015.05.001.PubMedUsed to support: Randomized controlled trial in which a hops extract reduced early menopausal symptoms and hot-flash severity. Anchors the menopause and vasomotor benefit.
  5. Hajirahimkhan A, Dietz BM, Bolton JL. Botanical modulation of menopausal symptoms: mechanisms of action?. Planta Med. 2013;79(7):538-53. doi: 10.1055/s-0032-1328187.PubMedUsed to support: Mechanistic review of botanicals for menopause detailing how the hop prenylflavonoid 8-prenylnaringenin acts as a potent phytoestrogen. Explains the mechanism behind hops for menopausal symptoms.
  6. Stevens JF, Page JE. Xanthohumol and related prenylflavonoids from hops and beer: to your good health!. Phytochemistry. 2004;65(10):1317-30. doi: 10.1016/j.phytochem.2004.04.025.PubMedUsed to support: Phytochemical review characterizing xanthohumol and the prenylflavonoids of hops, the compounds underlying its estrogenic and sedative-related activities. Supports the active-compound description.
  7. Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465-71. doi: 10.1093/sleep/28.11.1465.PubMedUsed to support: Randomized placebo-controlled trial in 184 adults with mild insomnia. A valerian-hops combination produced only modest subjective improvement, with few sleep comparisons reaching significance and no difference on polysomnography; only the physical quality-of-life score improved at 28 days. This tests a valerian combination, not hops alone.
  8. Heyerick A, Vervarcke S, Depypere H, Bracke M, De Keukeleire D. A first prospective, randomized, double-blind, placebo-controlled study on the use of a standardized hop extract to alleviate menopausal discomforts. Maturitas. 2006;54(2):164-75. doi: 10.1016/j.maturitas.2005.10.005.PubMedUsed to support: Randomized trial in 67 menopausal women of a hop extract standardized on 8-prenylnaringenin. The 100 microgram dose beat placebo on the Kupperman index at 6 weeks but not at 12 weeks, the placebo group also improved substantially, and there was no dose-response. A small, mixed result rather than a clear benefit.
  9. Koetter U, Schrader E, Käufeler R, Brattström A. 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. Phytother Res. 2007;21(9):847-51. doi: 10.1002/ptr.2167.PubMedUsed to support: Randomized placebo-controlled trial of the fixed valerian-hops extract (Ze 91019). The combination significantly reduced sleep latency versus placebo while valerian alone did not, which the authors read as support for adding hops. Conducted by the extract's manufacturer, and it tests the combination rather than hops on its own.