Hops

Humulus lupulus

Herbs & Roots. Western & European.

Also called Common hop, Hop cones, Hop flower

Spanish: Lúpulo

Sedating; estrogen-like effects

Hops are the cones of a climbing plant, best known for flavoring beer and used as a calming tea for sleep.

Did you know? One compound in hops, 8-prenylnaringenin, is among the strongest plant estrogens known.

What it may help, and how strong the proof is

Sleep. Most sleep trials test hops with valerian, and hops alone has weak proof.
Traditional proof
Women's health. Hop compounds act like estrogen in lab tests, and hot flash studies are small and early.
Traditional proof
Digestion & gut health. Bitter hop flowers are used as a digestive tonic, mostly from tradition.
Traditional proof

Parts of the body

Brain & mind, Hormones & reproduction, Gut & intestines, Stomach

Traditional use

European herbalists used hops for sleep and restlessness, and as a bitter digestive tonic. Its folk use is closely tied to beer brewing.

How it is classified

Herbal actions: Sedative, Bitter, Nervine. Energy: cooling.

How people take it

Dried cones are steeped as tea or taken as tincture or capsule, often in the evening. Doses in studies vary, and no standard dose is proven.

Tea, tincture and capsule.

Where to get it

Grows as a climbing vine in Europe, Asia, and North America, and is grown mainly for beer brewing. Sold as dried cones, tea, tinctures, and capsules.

Be careful

May cause drowsiness, dizziness, and stomach upset. Handling fresh hops can cause skin rashes in some people. Its estrogen-like compounds are a reason to avoid it with hormone-sensitive conditions.

Avoid if: hormone-sensitive cancer; pregnancy; before surgery.

Mixing with other things

Works well together
A classic European sleep combination.
Works well together
Often combined in calming sleep blends.
Works well together
Common in calming tea blends.
Use caution
Sleep or anxiety medicine (Ambien, Xanax, Ativan)
Adds to the effect of sedatives.
Use caution
Alcohol (beer, wine, spirits)
Alcohol adds to the drowsiness.
Worth knowing
Birth control (the pill and other hormonal birth control)
Estrogen-like compounds could change how hormone medicines work, and this is not well studied.

Adds up with others that can make you drowsy: , , , , , , , , , , , , , and 14 more.

The honest take

Hops has a long brewing and folk history and a few small trials, but most sleep research tests it mixed with valerian. Hops alone has weak proof for sleep. Its menopause benefits are early and small, and claims beyond that are not supported.