Hops

What is Hops?

Hops (Humulus lupulus) is a perennial climbing plant belonging to the Cannabaceae family. It is best known for its use in beer brewing, where it provides both flavour and aroma to beer. However, hops also have a long tradition of use as a natural sleep aid and to relieve anxiety. Its calming properties mean it is often used in combination with other plants, such as valerian, to enhance its effect.

How does it work in the body?

Hops contain several active compounds, including flavonoids, bitter acids, and essential oils. These compounds have been shown to affect the body's neurotransmitters, particularly gamma-aminobutyric acid (GABA), which plays an important role in regulating sleep and relaxation. By increasing GABA levels, hops can contribute to a more relaxed and calm feeling, facilitating falling asleep and improving sleep quality.

Scientific benefits

Research has shown that hops may have several health benefits. A study published in the Journal of Ethnopharmacology demonstrated that hop extract had a significant calming effect on mice, suggesting it may have similar effects in humans. Another study in Phytotherapy Research showed that hops can improve sleep quality when used in combination with valerian. Additionally, hops have demonstrated anti-inflammatory and antioxidant properties, which may help protect against various diseases.

Dosage and recommendations

For those interested in using hops as a dietary supplement, it is important to follow recommended doses. Typically, a dose of 300–500 mg of hop extract per day is recommended to achieve the desired effect. It is always advisable to consult a physician or nutrition expert before starting new supplements, especially if you have underlying health conditions or are taking other medications.

Best sources and forms

Hops are available in several forms, including capsules, tablets, tinctures, and tea. For maximum effect, it is recommended to use standardised extracts that guarantee a certain amount of active compounds. It is also possible to use dried hop cones to make tea, which is a traditional method to benefit from hops’ calming properties.

Side effects and warnings

Although hops are considered safe for most people, some individuals may experience side effects such as headache, gastrointestinal discomfort, or allergic reactions. It is important to be aware that hops can interact with certain medications, especially those affecting the central nervous system. Pregnant and breastfeeding women should avoid using hops without medical advice.

Frequently asked questions

Can hops help me sleep better?

Yes, many studies suggest that hops can improve sleep quality, especially when used in combination with valerian.

Is hops safe to use as a dietary supplement?

For most people, hops are safe to use, but it is always best to consult a doctor before starting new supplements.

Can I use hops if I am pregnant?

It is recommended to avoid hops during pregnancy and breastfeeding without first consulting a doctor.

How long does it take to notice the effects of hops?

The effects of hops can vary from person to person, but many report noticing improved sleep within a few days to weeks after starting use.

Can I combine hops with other supplements?

Hops can often be combined with other calming herbs, such as valerian or passionflower, but it is important to consult a professional to avoid potential interactions.