Hops
Hops are a plant commonly used to flavor beer, but research shows that they may have other benefits as well. According to, hops may help treat insomnia, alleviate hot flashes, and even reduce the risk of heart disease. Hops extracts are generally considered safe in doses of up to 300 milligrams daily for three months or less. However, it is not known at what dose hops supplements are beneficial or at what point they may be harmful.
There are no standardized dosage recommendations for hops, and potential adverse effects should be considered. Some chemicals in hops act like the hormone estrogen, so people who have conditions that are sensitive to estrogen should use caution when taking hops. Hops extracts have been used safely in doses of up to 300 mg daily for up to 3 months. When used alone as a liquid extract, the dose can be quite high, typically 1.5-2 grams taken before bed. If used for daytime anxiety, the dose should be lower, somewhere in the 300-500 mg range. As a dietary supplement, take 520 mg (1/4 tsp) of pure hops extract powder daily, or as directed by a physician.
According to a study cited by, women who took hops noted a 90 percent reduction in menopausal symptoms, including a reduction in anxiety. Hops contain anti-inflammatory properties and could help relieve swelling in joints, particularly swelling associated with osteoarthritis. Mild side effects include stomach upset and nausea.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9006507/
- https://ods.od.nih.gov/factsheets/list-all/
- https://www.nccih.nih.gov/health/sleep-disorders-in-depth
- https://files.nccih.nih.gov/nccih-strategic-plan-2021-2025.pdf
- https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
- https://www.rxlist.com/hops/supplements.htm
