홉 관련 불면증
A홉은 전통적으로 불면증에 길초근(valerian)과 함께 사용되어 왔습니다. 유럽의약품청(EMA)은 전통적 사용에 근거하여 이 복합 제제의 수면 지원을 인정합니다. 단일 요법으로서의 근거 기반은 더 작습니다. 이용 가능한 연구들은 GABA 수용체 조절을 통한 진정 효과의 가능성을 시사합니다.
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A
결론
홉은 전통적으로 불면증에 길초근(valerian)과 함께 사용되어 왔습니다. 유럽의약품청(EMA)은 전통적 사용에 근거하여 이 복합 제제의 수면 지원을 인정합니다. 단일 요법으로서의 근거 기반은 더 작습니다. 이용 가능한 연구들은 GABA 수용체 조절을 통한 진정 효과의 가능성을 시사합니다.
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)
효과: Mean +21.7 min/night; shortest night +48.7 min
0.019
대상 집단: 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
효과: 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
효과: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
vs: Placebo
효과: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
효과: 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
효과: ~20% longer sleeping time
None
대상 집단: Drosophila melanogaster (fruit flies)
Key Statistics
16
연구
275
참여자
↑
Positive
A
등급
Referenced Papers
Journal of ethnopharmacology
2025
4 인용
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 인용
Brain and behavior
2025
1 인용
Psychiatry investigation
2024
24 인용
Journal of natural …
2023
12 인용
Journal of food …
2023
10 인용
Molecules (Basel, Switzerland)
2022
90 인용
Planta medica
2021
41 인용
Molecules (Basel, Switzerland)
2021
10 인용
Advances in experimental …
2021
7 인용
BMC complementary medicine …
2020
48 인용
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 인용
Biological & pharmaceutical …
2017
20 인용
The primary care …
2015
51 인용
Australian family physician
2010
58 인용
Medical science monitor …
2009
85 인용
Journal of clinical …
2007
The Journal of …
2007
Phytotherapy research : …
2007
Sleep
2005
187 인용
Journal of psychopharmacology …
2005
176 인용
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 인용
Revista de enfermeria …
2004
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
상한량: Not formally established
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
보고된 부작용
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
알려진 상호작용
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
일일 최대 섭취 허용량: Not formally established
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 홉 help with 불면증?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that 홉 may support 불면증 management. Our evidence grade is A (Strong Evidence).
How much 홉 should I take for 불면증?
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 홉?
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 홉 and 불면증?
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
홉 다른 건강 상태에 대한 근거
FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.