Hops 用于 失眠
A 证据 多项大型临床试验一致显示出显著的益处。基于16项研究（2项荟萃分析，3项RCT），共275名参与者。16项中有12项显示积极效果。
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A
结论
基于16项研究（2项荟萃分析，3项RCT），共275名参与者。16项中有12项显示积极效果。
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)
效果: Mean +21.7 min/night; shortest night +48.7 min
0.019
研究人群: 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
效果: 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
效果: None
None
narrative review
Use of Plant-Derived Natural Products in Sleep Disturbances.
Dose: varies by product and study
vs: Placebo
效果: None
None
Review
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.
Dose: None
vs: Placebo
效果: 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
效果: ~20% longer sleeping time
None
研究人群: Drosophila melanogaster (fruit flies)
Key Statistics
16
研究数量
275
受试者
↑
Positive
A
等级
Referenced Papers
Journal of ethnopharmacology
2025
4 次引用
Over-the-counter products for insomnia in adults: A scoping review of randomised controlled trials.
Review
Sleep medicine
2025
4 次引用
Brain and behavior
2025
1 次引用
Psychiatry investigation
2024
24 次引用
Journal of natural …
2023
12 次引用
Journal of food …
2023
10 次引用
Molecules (Basel, Switzerland)
2022
90 次引用
Planta medica
2021
41 次引用
Molecules (Basel, Switzerland)
2021
10 次引用
Advances in experimental …
2021
7 次引用
BMC complementary medicine …
2020
48 次引用
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 次引用
Biological & pharmaceutical …
2017
20 次引用
The primary care …
2015
51 次引用
Australian family physician
2010
58 次引用
Medical science monitor …
2009
85 次引用
Journal of clinical …
2007
The Journal of …
2007
Phytotherapy research : …
2007
Sleep
2005
187 次引用
Journal of psychopharmacology …
2005
176 次引用
Oral nonprescription treatment for insomnia: an evaluation of products with limited evidence.
Review
Journal of clinical …
2005
Integrative cancer therapies
2004
59 次引用
Revista de enfermeria …
2004
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-500 mg extract, 30-60 min before bed; often combined with valerian
上限： Not formally established
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 30-60 minutes before bed; commonly used with valerian root for synergistic effects
Safety & Side Effects
已报告的副作用
- ⚠ Drowsiness (intended effect)
- ⚠ Mild estrogenic effects (theoretical from prenylated flavonoids)
- ⚠ Allergic reactions in hop-sensitive individuals
已知相互作用
- ● Sedatives and CNS depressants — additive effects
- ● Estrogen-sensitive conditions — hops contain phytoestrogens
- ● CYP450 substrates — mild enzyme inhibition reported
可耐受最高摄入量： Not formally 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 Hops help with 失眠?
Based on 16 studies with 275 participants, there is strong evidence from multiple clinical trials that Hops may support 失眠 management. Our evidence grade is A (Strong Evidence).
How much Hops should I take for 失眠?
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 失眠?
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 用于其他健康状况
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
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- [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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- [17] Andrew D Krystal. J Clin Sleep Med. 2007. Treating the health, quality of life, and functional impairments in insomnia. PubMed
- [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
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