Hops (Humulus lupulus L.) is a plant that may help promote sleep, reduce anxiety and stress, support heart health, regulate blood sugar levels, and assist in the treatment of obesity.
While some studies suggest these effects, most available research is limited or based on animal models, and further human studies are needed to confirm its benefits.
Hops is widely known for its use in beer production, giving the beverage its characteristic bitter flavor and aroma. However, it can also be consumed as tea or in capsule form under the guidance of a healthcare professional or herbal specialist.
Health benefits
The main benefits of hops include:
1. Improving sleep
Hops may help promote better sleep. This benefit is linked to bioactive compounds such as methyl vinyl carbinol, which are believed to activate melatonin receptors, supporting the body's circadian rhythm.
2. Reducing anxiety
Hops contains bitter alpha acids, known as humulones, which have sedative and calming effects. These compounds may help relieve anxiety, stress, and depression.
Other active substances in hops also appear to have antidepressant effects, though with milder sedation. Additionally, the combination of hops and valerian has shown interaction with serotonin and melatonin receptors involved in relaxation, sleep, and nervous system function.
3. Supporting cancer prevention
Due to the presence of polyphenols and bioactive compounds like xanthohumol, hops may help prevent or slow the development of certain cancers, including colon, pancreatic, thyroid, cervical, ovarian, head and neck, skin (melanoma), and leukemia.
Xanthohumol is believed to induce cancer cell death and block their spread to other parts of the body.
4. Assisting in obesity treatment
Xanthohumol in hops may support weight management by promoting a catabolic state, helping break down nutrients for energy instead of storing them as fat. This action may prevent fat accumulation in the liver and adipose tissue, speed up metabolism, and aid in weight loss.
5. Preventing cardiovascular disease
The antioxidant effects of polyphenols and other bioactive compounds in hops may help lower LDL cholesterol and triglyceride levels.
Triglyceride reduction may be due to less fat production in the liver and increased fat elimination through stool, possibly related to reduced lipid absorption.
By lowering LDL and triglycerides, hops may help prevent heart conditions like atherosclerosis, heart attack, and stroke.
6. Regulating blood sugar
Hops is rich in xanthohumol, tetrahydroxanthohumol, and isohumulones, which may help regulate blood sugar levels.
These compounds are believed to reduce oxidative stress linked to high blood sugar, limit carbohydrate absorption in the intestines, and influence genes related to glucose production in the body.
7. Easing menopause symptoms
Hops contains prenylflavanones, especially 8-prenylnaringenin (8-PN), which act similarly to estrogen in the body.
Some studies have explored the potential of hops and 8-PN in relieving menopause symptoms such as hot flashes, night sweats, low libido, and bone loss. However, these results are not yet conclusive and more research is needed.
How to use hops
Hops can be consumed as tea or in supplement form.
1. Hops tea
Ingredients:
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1 teaspoon of dried hops
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1 cup of boiling water
Instructions:
Place the hops in a cup of boiling water and steep for about 10 minutes. Strain, let cool slightly, and drink before bedtime.
2. Hops supplements
Hops extract supplements have been used safely at doses of up to 300 mg per day for up to 3 months. Bitter acids from hops have also been used safely at doses of 35 mg per day for 3 months.
However, it is best to consult a healthcare provider before using hops supplements and always check the manufacturer's label, as doses may vary depending on the concentration.
Possible side effects
Hops may cause side effects in some people, including drowsiness, dizziness, slow breathing, or respiratory issues.
Who should not use hops
Hops is not recommended for children, pregnant women, or people who are breastfeeding, due to a lack of safety data.
It should also be avoided by people with hormone-sensitive conditions such as endometriosis or certain types of cancer like breast cancer.
People taking sedatives or diabetes medications should consult a doctor before using hops.