Hops ： 不眠症
A エビデンス 複数の大規模臨床試験が一貫して有意な効果を示しています。Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.
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A
結論
Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.
Key Study Findings
Randomized Controlled Trial
n=40
3 weeks
Double-blind
Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and …
Dose: None
vs: Placebo
Outcome: Sleep duration (Fitbit tracker)
効果: Mean +21.7 min/night; shortest night +48.7 min
0.019
対象集団: Adults with occasional sleep problems
Review
n=51
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Dose: None
vs: Placebo
効果: 41/51 studies demonstrated positive effects on insomnia symptoms
None
narrative review
Herbal and Natural Supplements for Improving Sleep: A Literature Review.
Dose: varies by supplement
vs: Placebo
効果: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
vs: Placebo
効果: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
効果: None
None
In Vitro
Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster.
Dose: valerian/hops mixture (20 mg/mL valerian)
vs: control diet
Outcome: sleep duration and GABA receptor expression
効果: ~20% longer sleeping time
None
対象集団: Drosophila melanogaster (fruit flies)
Key Statistics
16
研究数
275
参加者数
↑
Positive
A
グレード
Referenced Papers
Journal of ethnopharmacology
2025
4 件の引用
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 件の引用
Brain and behavior
2025
1 件の引用
Psychiatry investigation
2024
24 件の引用
Journal of natural …
2023
12 件の引用
Journal of food …
2023
10 件の引用
Molecules (Basel, Switzerland)
2022
90 件の引用
Planta medica
2021
41 件の引用
Molecules (Basel, Switzerland)
2021
10 件の引用
Advances in experimental …
2021
7 件の引用
BMC complementary medicine …
2020
48 件の引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 件の引用
Biological & pharmaceutical …
2017
20 件の引用
The primary care …
2015
51 件の引用
Australian family physician
2010
58 件の引用
Medical science monitor …
2009
85 件の引用
Journal of clinical …
2007
The Journal of …
2007
Phytotherapy research : …
2007
Sleep
2005
187 件の引用
Journal of psychopharmacology …
2005
176 件の引用
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 件の引用
Revista de enfermeria …
2004
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
上限量： Not formally established
研究で検討された用量
| 用量 | 期間 | 効果 | N |
|---|---|---|---|
| None | 3 weeks | Positive | 40 |
| None | -- | Positive | 51 |
| varies by supplement | -- | Positive | -- |
| varies by product and study | -- | Mixed | -- |
| None | -- | Positive | -- |
| valerian/hops mixture (20 mg/mL valerian) | -- | Positive | -- |
| None | -- | Positive | -- |
| None | -- | Positive | -- |
推奨摂取タイミング： 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
報告されている副作用
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
既知の相互作用
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
耐容上限摂取量： Not formally established
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does Hops help with 不眠症?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that Hops may support 不眠症 management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for 不眠症?
Studies have used various dosages. A commonly studied range is 300-500 mg extract, 30-60 min before bed; often combined with valerian. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Hops?
Reported side effects may include Drowsiness (intended effect), Mild estrogenic effects (theoretical from prenylated flavonoids), Allergic reactions in hop-sensitive individuals. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Hops and 不眠症?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 16 peer-reviewed studies with 275 total participants. The overall direction of effect is positive.
Related Evidence
Hops 他の症状・状態について
References
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- [3] Nathalie Schicktanz et al.. Brain Behav. 2025. Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: … doi:10.1002/brb3.70600 PubMed
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- [5] Sun Xiao-Lei et al.. J Nat Med. 2023. Humulus lupulus L. extract and its active constituent xanthohumol attenuate oxidative stress and nerve injury induced by iron overload via … doi:10.1007/s11418-022-01642-1 PubMed
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- [7] Maša Kenda et al.. Molecules. 2022. Medicinal Plants Used for Anxiety, Depression, or Stress Treatment: An Update. doi:10.3390/molecules27186021 PubMed
- [8] Silvia Borrás et al.. Planta Med. 2021. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. doi:10.1055/a-1510-9826 PubMed
- [9] Byungjick Min et al.. Molecules. 2021. GABAA Receptor-Mediated Sleep-Promoting Effect of Saaz-Saphir Hops Mixture Containing Xanthohumol and Humulone. doi:10.3390/molecules26237108 PubMed
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- [12] Karen Savage et al.. Phytother Res. 2018. GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence. doi:10.1002/ptr.5940 PubMed
- [13] Hyeon-Son Choi et al.. Biol Pharm Bull. 2017. Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster. doi:10.1248/bpb.b17-00262 PubMed
- [14] Larry Culpepper et al.. Prim Care Companion CNS Disord. 2015. Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. doi:10.4088/PCC.15r01798 PubMed
- [15] Shanah Salter et al.. Aust Fam Physician. 2010. Treating primary insomnia - the efficacy of valerian and hops. PubMed
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- [18] Veronika Butterweck et al.. J Pharm Pharmacol. 2007. Hypothermic effects of hops are antagonized with the competitive melatonin receptor antagonist luzindole in mice. doi:10.1211/jpp.59.4.0009 PubMed
- [19] U Koetter et al.. Phytother Res. 2007. A randomized, double blind, placebo-controlled, prospective clinical study to demonstrate clinical efficacy of a fixed valerian hops extract combination (Ze … doi:10.1002/ptr.2167 PubMed
- [20] Charles M Morin et al.. Sleep. 2005. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. doi:10.1093/sleep/28.11.1465 PubMed
- [21] David Wheatley. J Psychopharmacol. 2005. Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. doi:10.1177/0269881105053309 PubMed
- [22] Amy Lynn Meolie et al.. J Clin Sleep Med. 2005. Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence. PubMed
- [23] Keith I Block et al.. Integr Cancer Ther. 2004. Safety and efficacy of herbal sedatives in cancer care. doi:10.1177/1534735404265003 PubMed
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- [25] W Müller-Limmroth et al.. Med Klin. 1977. [Experimental studies of the effects of Seda-Kneipp on the sleep of sleep disturbed subjects; implications for the treatment of different … PubMed
FDAに関する免責事項: これらの記述は米国食品医薬品局（FDA）による評価を受けていません。本ウェブサイトの製品および情報は、疾病の診断、治療、治癒、または予防を目的としたものではありません。表示されているエビデンスグレードは、公開された査読済み研究の分析に基づいており、医療上の助言を構成するものではありません。サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。