Hops cho Mất Ngủ
A Bằng chứng Nhiều thử nghiệm lâm sàng lớn liên tục cho thấy những lợi ích đáng kể.Based on 16 studies (2 meta-analyses, 3 RCTs) with 275 total participants. 12/16 studies show positive effects.
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A
Kết luận
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
so với: Placebo
Outcome: Sleep duration (Fitbit tracker)
Hiệu quả: Mean +21.7 min/night; shortest night +48.7 min
0.019
Đối tượng nghiên cứu: 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
so với: Placebo
Hiệu quả: 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
so với: Placebo
Hiệu quả: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
so với: Placebo
Hiệu quả: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
so với: Placebo
Hiệu quả: None
None
In Vitro
Effect of Valerian/Hop Mixture on Sleep-Related Behaviors in Drosophila melanogaster.
Dose: valerian/hops mixture (20 mg/mL valerian)
so với: control diet
Outcome: sleep duration and GABA receptor expression
Hiệu quả: ~20% longer sleeping time
None
Đối tượng nghiên cứu: Drosophila melanogaster (fruit flies)
Key Statistics
16
Nghiên cứu
275
Người tham gia
↑
Positive
A
Xếp hạng
Referenced Papers
Journal of ethnopharmacology
2025
4 trích dẫn
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 trích dẫn
Brain and behavior
2025
1 trích dẫn
Psychiatry investigation
2024
24 trích dẫn
Journal of natural …
2023
12 trích dẫn
Journal of food …
2023
10 trích dẫn
Molecules (Basel, Switzerland)
2022
90 trích dẫn
Planta medica
2021
41 trích dẫn
Molecules (Basel, Switzerland)
2021
10 trích dẫn
Advances in experimental …
2021
7 trích dẫn
BMC complementary medicine …
2020
48 trích dẫn
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 trích dẫn
Biological & pharmaceutical …
2017
20 trích dẫn
The primary care …
2015
51 trích dẫn
Australian family physician
2010
58 trích dẫn
Medical science monitor …
2009
85 trích dẫn
Journal of clinical …
2007
The Journal of …
2007
Phytotherapy research : …
2007
Sleep
2005
187 trích dẫn
Journal of psychopharmacology …
2005
176 trích dẫn
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 trích dẫn
Revista de enfermeria …
2004
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Liều lượng thường dùng
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
Giới hạn trên: Not formally established
Liều lượng đã nghiên cứu
| Liều lượng | Thời gian | Hiệu quả | 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 | -- |
Thời điểm dùng tốt nhất: 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
Tác dụng phụ đã được báo cáo
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
Tương tác đã biết
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
Mức hấp thụ tối đa cho phép: Not formally 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 Hops help with Mất Ngủ?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that Hops may support Mất Ngủ management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for Mất Ngủ?
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 Mất Ngủ?
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
Các thành phần khác cho Mất Ngủ
Hops cho các tình trạng khác
References
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- [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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