Hops
Also known as: Humulus lupulus, hop cones, xanthohumol, iso-alpha acids, humulone
Effective Dosage
No established dose from provided studies alone; 15 mg iso-alpha acids (single dose) and 24 mg/day xanthohumol used in trials
What the Science Says
Hops (Humulus lupulus) is the same plant used to bitter beer, but its active compounds — xanthohumol and iso-alpha acids — are being studied for health effects beyond brewing. Early clinical trials suggest a valerian-hops combination may modestly increase sleep duration (about 22 minutes per night) in people with occasional insomnia. Separately, a single low dose of iso-alpha acids (15 mg) reduced inflammatory cytokine release in immune cells, and xanthohumol at 24 mg/day was safe and well-tolerated in people with Crohn's disease over 8 weeks, with hints of benefit for liver and metabolic markers.
What It Doesn't Do
Not proven to cure insomnia or replace sleep medication. No solid evidence it treats inflammatory bowel disease — the Crohn's trial was a small safety study, not an efficacy trial. Not shown to build muscle, burn fat, or detox your body. The anti-inflammatory effects seen in lab and small human studies haven't been confirmed in large trials. Don't expect beer to deliver these benefits — brewing destroys most active compounds.
Evidence-Based Benefits
A valerian-hops combination (Ze 91019) showed a statistically significant increase in sleep duration of ~21.7 minutes versus placebo in a small feasibility RCT (PMID: 40462685). Xanthohumol, a flavonoid from hops, was safe and well-tolerated at 24 mg/day in Crohn's disease patients and showed potential hepatic and metabolic benefits (PMID: 41834265). Iso-alpha acids from hops reduced LTA-induced inflammatory cytokine (IL-6, IL-1β) release in human monocytes in a small crossover study, likely via JNK inhibition (PMID: 41793519).
Weak EvidenceEffective at: No established dose from provided studies alone; valerian-hops combination used at unspecified dose; xanthohumol studied at 24-172 mg/day; iso-alpha acids at 15 mg
Source: auto-research
Absorption & Bioavailability
Poor to Moderate — xanthohumol has low natural bioavailability; micellar (encapsulated) formulations improve absorption compared to native powder. Iso-alpha acids appear to reach blood cells effectively after a single oral dose. Formulation matters significantly.
Red Flags to Watch For
- Most hops research is pre-clinical or in very small human trials (as few as 5–20 participants) — effects may not hold up in larger studies
- Hops contain phytoestrogens; people with hormone-sensitive conditions (e.g., estrogen-receptor-positive cancers) should consult a doctor before use
- The sleep benefit seen in studies used a specific valerian-hops combination product — standalone hops supplements may not replicate this effect
- Xanthohumol bioavailability varies widely by formulation; cheap supplements using native powder may deliver very little active compound
- Over 1,000 registered supplement products contain hops, but most lack clinical evidence for their specific formulation or dose
Products Containing Hops
See how Hops is used in these analyzed products:
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: 2026-04-06