Hops (Humulus lupulus)

Tier 3 — weak evidence · Sleep · Phytoestrogen · GABAergic

Hops cones contain 8-prenylnaringenin and methylbutenol — mildly sedating and weakly oestrogenic. Most clinical evidence is for hops + valerian combinations (e.g., Ze 91019) for sleep onset. Standalone evidence is thinner. Avoid in oestrogen-sensitive cancers, hormonal contraceptives, and HRT (additive).

Dose: 100-300 mg dried-extract pre-bed; or 0.5 g cone in tea