The calming power of hops

Hops have a long history in herbal medicine, often overshadowed by their reputation in brewing beer.

However, the flowering parts of Humulus lupulus have traditionally been used for their calming and sedative effects.

That same bitter flavour that defines IPA beers comes from compounds like humulone and lupulone, which are also the source of their therapeutic reputation.

What are hops used for?

Hops are mostly taken to support sleep, reduce anxiety and improve symptoms linked to menopause.

Potential benefits of hops

• Sleep support: Hops may reduce the time it takes to fall asleep and increase time spent asleep, particularly when taken before bed in combination with other herbs.

• Menopause relief: Some studies suggest hops extracts help reduce the severity of hot flashes, especially when used daily over a few weeks.

• Mild anxiety: Due to their gentle sedative effect, hops are sometimes used as part of herbal blends to calm the nervous system.

What else can hops do?

The benefits of hops go beyond stress and sleep:

• Anti-inflammatory: Bitter acids like humulone and lupulone may help lower inflammation in the body.

• Antioxidant support: Hops contain protective plant compounds that help the body handle oxidative stress in ageing and chronic fatigue.

• Antibacterial action: Some lab studies have shown hops can fend off certain bacteria.

• Menopause balance: Their oestrogen-like effects mean hops could ease common symptoms like hot flushes, mood shifts and disrupted sleep.

• Digestive aid: Traditionally, hops were taken as a digestive bitter, thought to encourage the body to produce more stomach acid and regulate appetite.

How does it work?

Some of the active compounds in hops, especially prenylflavonoids like 8-prenylnaringenin, mimic oestrogen in the body. This gives them the potential to influence hormone balance, which explains their popularity in some menopausal support formulas.

Other compounds have sedative-like effects, which may help promote calm and support the body’s natural sleep rhythm.

These mechanisms suggest that hops work on the GABA system, the same part of the brain affected by pharmaceutical medications designed for this purpose.

But hops do this in a much gentler way, making them a good option for those looking for something natural but effective.

Safety

Most people tolerate hops well in food or supplement form, but some caution is needed:

• Sleepiness and dizziness: These are the most common side effects, especially if taken with other sedative substances.

• Hormone-sensitive conditions: Due to its oestrogen-like activity, avoid hops if you have a hormone-related condition, unless advised otherwise by a health professional.

• Surgery caution: Hops can increase sedation. It is advisable to stop taking at least two weeks before any scheduled operation.

Interactions to watch out for

Hops might interfere with the metabolism of certain medications. If you take:

• Sedatives or medical sleep aids: Combining could cause excess drowsiness.

• Oestrogen-containing medications: Hops may reduce their effectiveness.

Other drugs may interact. Always check with your GP or a trained practitioner if you’re unsure.

How to take hops

Hops are available as capsules, tablets, tinctures, and even teas. Look for certified brands and always follow label instructions or get tailored advice from a qualified practitioner.

What you should know

Hops are more than a brewing leftover. Used smartly, they could be great for soothing an overstimulated mind, finding better sleep and creating a bit of hormonal peace.