Home Ingredients Hops (Humulus lupulus)
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Hops (Humulus lupulus)

Humulus lupulus
Evidence Level
Moderate
2 Clinical Trials
5 Documented Benefits
3/5 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; commonly combined with 200-600 mg valerian for sleep; tea 0.5-1 g dried hops per cup
Active Compound Humulone (alpha-acid), lupulone (beta-acid), 8-prenylnaringenin (8-PN; potent phytoestrogen), xanthohumol

Benefits

Sleep Onset and Quality (with Valerian)

Hops combined with valerian shows additive sleep benefits — multiple trials show reduced sleep latency, improved sleep quality vs placebo. Morin 2005 and subsequent trials support this combination. Standalone hops less studied; combinations have stronger evidence.

Supported by Trial 1

Anxiety / Calming Effects

Hops have GABA-A receptor activity (mild) and other calming mechanisms. Used for nervous tension and mild anxiety. Modest evidence.

Supported by Trial 1, Trial 2

Menopausal Symptom Relief

trial showed hops extract (containing 8-prenylnaringenin) reduced hot flashes and other menopausal symptoms. Mechanism: 8-PN is potent phytoestrogen — substantially more so than soy isoflavones. Effect modest; 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 unique flavonoid found in hops with antioxidant, anti-inflammatory, and emerging anti-cancer research interest.

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, antioxidant, and emerging anti-cancer research interest. Modulates multiple signaling pathways including NF-κB.

Clinical trials

1
Valerian + Hops for Sleep

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

184 adults with mild insomnia.

Significantly reduced sleep latency, improved sleep quality vs placebo. Established valerian-hops as effective sleep combination.

2
Hops Extract for Menopausal Symptoms

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

67 menopausal women.

Hops reduced hot flashes and Kupperman menopausal index vs placebo. Modest effect; 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; commonly combined with 200-600 mg valerian for sleep; tea 0.5-1 g dried hops per 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 Moderate (3 out of 5). It is backed by 2 clinical trials and 6 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(6 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: Randomized controlled trial of a standardized valerian-hops extract (Ze 91019) that increased sleep duration without impairing next-day cognition. Backs the sleep-support use, where hops is most studied alongside valerian.
  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.