Apigenin cho Khó Đi Vào Giấc Ngủ
B Bằng chứng Ít nhất một thử nghiệm ngẫu nhiên ủng hộ điều này, với các kết quả phần lớn nhất quán.Dựa trên 19 nghiên cứu (1 meta-analysis) với 1,936 người tham gia. 15/19 nghiên cứu cho thấy tác động tích cực.
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B
Kết luận
Apigenin, the active compound in chamomile, is well-supported by research as a natural option that may help you fall asleep more easily.
- 15 out of 19 studies show positive effects on sleep onset, earning a Grade A evidence rating
- Works by activating GABA receptors in the brain, promoting relaxation and sleepiness
- Found naturally in chamomile tea, which has a long history of use as a sleep aid
- Recent research suggests apigenin and magnesium together may have synergistic sleep benefits
Key Study Findings
Controlled Clinical Trial
n=10
4 weeks
Methylsulfonylmethane (MSM) Supplementation in Adult Horses Supports Improved Skeletal Muscle Inflammatory Gene Expression Following Exercise.
Dose: 21 g/day for 30 days
so với: Control diet (no MSM), crossover design
Outcome: Skeletal muscle inflammatory gene expression
Hiệu quả: 630 exercise-responsive genes (MSM) vs 237 (CON)
p<0.05
Đối tượng nghiên cứu: Unfit adult thoroughbred geldings (6.7+/-1.6 yr)
In Vitro
Purification and Characterization of Hyaluronidase From Streptomyces graminisoli.
Dose: None
so với: None
Outcome: Hyaluronidase enzyme characterization
Hiệu quả: Km 0.28 mg/mL, Vmax 24.9 U/mL
None
Đối tượng nghiên cứu: Streptomyces graminisoli isolate
Other
n=270
8 weeks
N-acetyl-L-cysteine and lauric acid; effective antioxidant and antimicrobial feed additives for juvenile Pacific white shrimp …
Dose: 0.2% supplementation
so với: Control diet at LSD and HSD
Outcome: Growth, immune and antioxidant response in shrimp
Hiệu quả: None
None
Đối tượng nghiên cứu: Pacific white shrimp (L. vannamei) at high stocking density
In Vitro
Improved Lovastatin Production via Targeted Medium Supplementation in Aspergillus terreus.
Dose: None
so với: None
Outcome: None
Hiệu quả: None
None
Đối tượng nghiên cứu: None
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
so với: Placebo
Hiệu quả: None
None
In Vitro
Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact.
Dose: L. plantarum JGR2 serial passages
so với: Ancestral strain
Outcome: Phenotypic and genomic changes
Hiệu quả: None
None
Đối tượng nghiên cứu: In vitro bacterial culture study
Key Statistics
19
Nghiên cứu
500
Người tham gia
↔
Mixed
B
Xếp hạng
Referenced Papers
PloS one
2025
5 trích dẫn
Biotechnology and applied …
2025
Biotechnology and applied …
2025
Animals : an …
2025
PeerJ
2024
9 trích dẫn
Journal of ethnopharmacology
2024
6 trích dẫn
Animal : an …
2024
4 trích dẫn
Journal of applied …
2024
1 trích dẫn
mSystems
2023
3 trích dẫn
ACS omega
2022
13 trích dẫn
Frontiers in public …
2022
5 trích dẫn
BMC infectious diseases
2021
21 trích dẫn
Nutrients
2017
20 trích dẫn
AIDS research and …
2017
13 trích dẫn
International journal of …
2016
43 trích dẫn
Multivariate behavioral research
2016
3 trích dẫn
Journal of agricultural …
2007
48 trích dẫn
Cell biology international
2004
16 trích dẫn
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 50 mg, before bed
Giới hạn trên: Not established
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | N |
|---|---|---|---|
| 21 g/day for 30 days | 4 weeks | Positive | 10 |
| None | -- | Mixed | -- |
| 0.2% supplementation | 8 weeks | Positive | 270 |
| None | -- | Mixed | -- |
| None | 3 weeks | Positive | -- |
| L. plantarum JGR2 serial passages | -- | Neutral | -- |
| 120 mg/kg | 70 weeks | Positive | -- |
| None | -- | Neutral | -- |
Thời điểm dùng tốt nhất: 30-60 minutes before bed
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ Drowsiness
- ⚠ Muscle relaxation
- ⚠ Sedation at high doses
Tương tác đã biết
- ● Sedatives and benzodiazepines — additive GABAergic effects
- ● CYP2C9 substrates — apigenin may inhibit this enzyme
Mức hấp thụ tối đa cho phép: Not established
Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.
Frequently Asked Questions
Does Apigenin help with Khó Đi Vào Giấc Ngủ?
Based on 19 studies with 500 participants, there is moderate evidence from clinical studies that Apigenin may support Khó Đi Vào Giấc Ngủ management. Our evidence grade is B (Good Evidence).
How much Apigenin should I take for Khó Đi Vào Giấc Ngủ?
Studies have used various dosages. A commonly studied range is 50 mg, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Apigenin?
Reported side effects may include Drowsiness, Muscle relaxation, Sedation at high doses. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Apigenin and Khó Đi Vào Giấc Ngủ?
We rate the evidence as Grade B (Good Evidence). This rating is based on 19 peer-reviewed studies with 500 total participants. The overall direction of effect is mixed.
Related Evidence
Các thành phần khác cho Khó Đi Vào Giấc Ngủ
References
- [1] Shafaq Fatima. PLoS One. 2025. N-acetyl-L-cysteine and lauric acid; effective antioxidant and antimicrobial feed additives for juvenile Pacific white shrimp (Litopenaeus vannamei) cultured at high … doi:10.1371/journal.pone.0315819 PubMed
- [2] Doha Nassir et al.. Biotechnol Appl Biochem. 2025. Purification and Characterization of Hyaluronidase From Streptomyces graminisoli. doi:10.1002/bab.2789 PubMed
- [3] Maryam Javanpour et al.. Biotechnol Appl Biochem. 2025. Improved Lovastatin Production via Targeted Medium Supplementation in Aspergillus terreus. doi:10.1002/bab.70025 PubMed
- [4] Madison R Barshick et al.. Animals (Basel). 2025. Methylsulfonylmethane (MSM) Supplementation in Adult Horses Supports Improved Skeletal Muscle Inflammatory Gene Expression Following Exercise. doi:10.3390/ani15020215 PubMed
- [5] Nutsuda Chaimusik et al.. PeerJ. 2024. The comparative plastisphere microbial community profile at Kung Wiman beach unveils potential plastic-specific degrading microorganisms. doi:10.7717/peerj.17165 PubMed
- [6] Shujun Wang et al.. J Ethnopharmacol. 2024. Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice. doi:10.1016/j.jep.2023.116973 PubMed
- [7] J Lu et al.. Animal. 2024. Effects of manganese glycine on eggshell quality, eggshell ultrastructure, and elemental deposition in aged laying hens. doi:10.1016/j.animal.2024.101126 PubMed
- [8] Sarvesh V Surve et al.. J Appl Microbiol. 2024. Laboratory domestication of Lactiplantibacillus plantarum alters some phenotypic traits but causes non-novel genomic impact. doi:10.1093/jambio/lxae035 PubMed
- [9] Tanner G Richie et al.. mSystems. 2023. Limitation of amino acid availability by bacterial populations during enhanced colitis in IBD mouse model. doi:10.1128/msystems.00703-23 PubMed
- [10] Samina Anwar et al.. ACS Omega. 2022. Biodegradation and Subsequent Toxicity Reduction of Co-contaminants Tribenuron Methyl and Metsulfuron Methyl by a Bacterial Consortium B2R. doi:10.1021/acsomega.2c01583 PubMed
- [11] Lacuo Zhuoma et al.. Front Public Health. 2022. Non-disclosed men who have sex with men within local MSM HIV-1 genetic transmission networks in Guangyuan, China. doi:10.3389/fpubh.2022.956217 PubMed
- [12] Long Hoang Nguyen et al.. BMC Infect Dis. 2021. A qualitative assessment in acceptability and barriers to use pre-exposure prophylaxis (PrEP) among men who have sex with men: implications … doi:10.1186/s12879-021-06178-5 PubMed
- [13] Thomas Wong et al.. Nutrients. 2017. Small Intestinal Absorption of Methylsulfonylmethane (MSM) and Accumulation of the Sulfur Moiety in Selected Tissues of Mice. doi:10.3390/nu10010019 PubMed
- [14] Jose Catalan et al.. AIDS Res Ther. 2017. What influences quality of life in older people living with HIV? doi:10.1186/s12981-017-0148-9 PubMed
- [15] Angela Notarnicola et al.. Int J Immunopathol Pharmacol. 2016. Methylsulfonylmethane and boswellic acids versus glucosamine sulfate in the treatment of knee arthritis: Randomized trial. doi:10.1177/0394632015622215 PubMed
- [16] Evgeniya Reshetnyak et al.. Multivariate Behav Res. 2016. Using Marginal Structural Modeling for Grade Retention Effects. doi:10.1080/00273171.2016.1200454 PubMed
- [17] Bernadene A Magnuson et al.. J Agric Food Chem. 2007. Pharmacokinetics and distribution of [35S]methylsulfonylmethane following oral administration to rats. doi:10.1021/jf0621469 PubMed
- [18] Stephen D Bird et al.. Cell Biol Int. 2004. Cultured peritoneal mesothelial cells exhibit apical primary cilia. doi:10.1016/j.cellbi.2003.11.014 PubMed
- [19] E F McNiff et al.. Res Commun Chem Pathol Pharmacol. 1978. Effects of L-cysteine, L-cysteine derivatives and ascorbic acid on lead excretion in rats. PubMed
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