Last verified: 17 days ago
Hops
Also known as: Humulus lupulus, hop cones, xanthohumol, iso-alpha acids, XN, IAA
Evidence under review. — Not yet rated
Plant from beer brewing. Early research shows anti-inflammatory effects; human evidence is still very limited.
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What it does
Hops (Humulus lupulus) is the plant used to bitter and flavor beer. Its active compounds — xanthohumol and iso-alpha acids — have shown anti-inflammatory effects in early human trials. In small...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
15-24 mg/day (xanthohumol or iso-alpha acids); No established dose for other uses
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Found in
ATP LAB Neuro Prime, Shiruto Supplement, Juna Nightcap Sleep Gummies and 2 more
What the Science Says
Hops (Humulus lupulus) is the plant used to bitter and flavor beer. Its active compounds — xanthohumol and iso-alpha acids — have shown anti-inflammatory effects in early human trials. In small studies, xanthohumol at 24 mg/day for 8 weeks was safe and well-tolerated in people with Crohn's disease, and appeared to modulate gut bacteria and reduce inflammation. A single 15 mg dose of iso-alpha acids reduced inflammatory cytokine release in immune cells of healthy adults.
What It Doesn't Do
Not proven to treat or cure Crohn's disease or any inflammatory bowel condition. No strong evidence it improves sleep in humans (a common marketing claim). Not shown to reduce anxiety or act as a sedative based on these studies. Don't assume drinking beer gives you these benefits — the doses studied are far higher than what's in a pint.
Evidence-Based Benefits
May reduce Crohn's disease symptoms by modulating gut bacteria and bile acid metabolism.
Weak EvidenceEffective at: 24 mg/day xanthohumol
Supporting studies (click to view on PubMed):
A single low dose of hop bitter compounds reduces inflammatory cytokines in immune cells of healthy adults.
Weak EvidenceEffective at: 15 mg iso-alpha acids
Supporting studies (click to view on PubMed):
Xanthohumol at 24 mg/day for 8 weeks appears safe with no serious side effects in adults with Crohn's disease.
Weak EvidenceEffective at: 24 mg/day xanthohumol
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Moderate — A crossover trial found that micellar (encapsulated) formulations of xanthohumol improved plasma absorption compared to native form, but overall bioavailability in humans remains limited and dose-dependent.
Red Flags to Watch For
- All human trials are very small (fewer than 20 participants), so results may not hold in larger populations
- Most evidence is from people with Crohn's disease — effects in healthy adults are largely unknown
- Xanthohumol can convert to isoxanthohumol in the body, which has weak estrogenic activity — relevant for hormone-sensitive conditions
- Many products contain hops for 'sleep support' but none of the provided studies tested this claim
- Formulation matters — micellar vs. native xanthohumol showed different absorption; product labels rarely specify
Products Containing Hops
See how Hops is used in these analyzed products:
Frequently Asked Questions
What does Hops do?
Plant from beer brewing. Early research shows anti-inflammatory effects; human evidence is still very limited.
What is the effective dose of Hops?
15-24 mg/day (xanthohumol or iso-alpha acids); No established dose for other uses
Is Hops safe?
All human trials are very small (fewer than 20 participants), so results may not hold in larger populations
What doesn't Hops do?
Not proven to treat or cure Crohn's disease or any inflammatory bowel condition.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25