芹菜素（Apigenin） 用于 入睡困难
B基于19项研究（1项荟萃分析），共1,936名参与者。15/19项研究显示积极效果。
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B
结论
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
vs: Control diet (no MSM), crossover design
Outcome: Skeletal muscle inflammatory gene expression
效果: 630 exercise-responsive genes (MSM) vs 237 (CON)
p<0.05
研究人群: Unfit adult thoroughbred geldings (6.7+/-1.6 yr)
In Vitro
Purification and Characterization of Hyaluronidase From Streptomyces graminisoli.
Dose: None
vs: None
Outcome: Hyaluronidase enzyme characterization
效果: Km 0.28 mg/mL, Vmax 24.9 U/mL
None
研究人群: 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
vs: Control diet at LSD and HSD
Outcome: Growth, immune and antioxidant response in shrimp
效果: None
None
研究人群: Pacific white shrimp (L. vannamei) at high stocking density
In Vitro
Improved Lovastatin Production via Targeted Medium Supplementation in Aspergillus terreus.
Dose: None
vs: None
Outcome: None
效果: None
None
研究人群: None
animal experimental
3 weeks
Effects of BXSMD on ESR1 and ESR2 expression in CSD female mice.
Dose: None
vs: Placebo
效果: 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
vs: Ancestral strain
Outcome: Phenotypic and genomic changes
效果: None
None
研究人群: In vitro bacterial culture study
Key Statistics
19
研究数量
500
受试者
↔
Mixed
B
等级
Referenced Papers
PloS one
2025
5 次引用
Biotechnology and applied …
2025
Biotechnology and applied …
2025
Animals : an …
2025
PeerJ
2024
9 次引用
Journal of ethnopharmacology
2024
6 次引用
Animal : an …
2024
4 次引用
Journal of applied …
2024
1 次引用
mSystems
2023
3 次引用
ACS omega
2022
13 次引用
Frontiers in public …
2022
5 次引用
BMC infectious diseases
2021
21 次引用
Nutrients
2017
20 次引用
AIDS research and …
2017
13 次引用
International journal of …
2016
43 次引用
Multivariate behavioral research
2016
3 次引用
Journal of agricultural …
2007
48 次引用
Cell biology international
2004
16 次引用
Research communications in …
1978
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 50 mg, before bed
上限： Not established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 30-60 minutes before bed
Safety & Side Effects
已报告的副作用
- ⚠ Drowsiness
- ⚠ Muscle relaxation
- ⚠ Sedation at high doses
已知相互作用
- ● Sedatives and benzodiazepines — additive GABAergic effects
- ● CYP2C9 substrates — apigenin may inhibit this enzyme
可耐受最高摄入量： Not established
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 芹菜素（Apigenin） help with 入睡困难?
Based on 19 studies with 500 participants, there is moderate evidence from clinical studies that 芹菜素（Apigenin） may support 入睡困难 management. Our evidence grade is B (Good Evidence).
How much 芹菜素（Apigenin） should I take for 入睡困难?
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 芹菜素（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 芹菜素（Apigenin） and 入睡困难?
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
其他成分用于 入睡困难
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