Hops
9 benefits mapped to clinical evidence across supplements.
Dose per serving from products
190 products in our catalogue print how much Hops a serving holds.
Most common: 25 mg to 50 mg, 24% of 190 products.
| Dose per serving | Products |
|---|---|
| 2.5 mg or less | 2 |
| 2.5 mg to 5 mg | 14 |
| 5 mg to 10 mg | 4 |
| 10 mg to 25 mg | 25 |
| 25 mg to 50 mg | 45 |
| 50 mg to 100 mg | 34 |
| 100 mg to 250 mg | 34 |
| 250 mg to 500 mg | 24 |
| over 500 mg | 8 |
Dose per serving from research
26 study groups in 20 studies say how much Hops participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 25 mg to 50 mg and 250 mg to 500 mg, 27% of 26 study groups each.
| Daily dose | Study groups |
|---|---|
| 100 mcg or less | 2 |
| 100 mcg to 250 mcg | 2 |
| 250 mcg to 500 mcg | 0 |
| 500 mcg to 1 mg | 0 |
| 1 mg to 2.5 mg | 0 |
| 2.5 mg to 5 mg | 0 |
| 5 mg to 10 mg | 0 |
| 10 mg to 25 mg | 4 |
| 25 mg to 50 mg | 7 |
| 50 mg to 100 mg | 0 |
| 100 mg to 250 mg | 4 |
| 250 mg to 500 mg | 7 |
Commonly used together
7 of 28 study groups took Hops with something else. Shown: what 3 or more different studies gave.
What was given together, not what works together.
| Taken with | Study groups |
|---|---|
| Valerian | 4 |
Benefit Evidence
Sleep +QoL; no harm
Anxiety/stress -4 to -8
Sleep latency/duration +22 min
Sleep onset/quality +21.7 min
Deeper sleep, no next-day impairment
Morning slowing, then better sleep
Sleep onset/quality +21.7 min
Deeper sleep, no next-day impairment
Morning slowing, then better sleep
Research sources
Wellbeing (6)
- Matured hop extract reduces body fat in healthy overweight humans: a randomized, double-blind, placebo-controlled parallel group study
PubMed ID: 26960416
Large RCT showing reduced visceral/abdominal fat — meaningful benefit for overall health/wellbeing.
- The relationship between the effect of matured hop extract and physical activity on reducing body fat: re-analysis of data from a randomized, double-blind, placebo-controlled parallel group study
PubMed ID: 30376838
MHE lowered visceral fat in overweight adults — meaningful wellbeing‑related outcome.
- Effects of Hop Bitter Acids, Bitter Components in Beer, on Cognition in Healthy Adults: A Randomized Controlled Trial
PubMed ID: 31808686
MHBA improved attention, fatigue, and anxiety — meaningful contributions to wellbeing.
- Supplementation with Matured Hop Bitter Acids Improves Cognitive Performance and Mood State in Healthy Older Adults with Subjective Cognitive Decline
PubMed ID: 32474473
MHBA reduced stress biomarkers and improved cognitive measures — supports overall wellbeing.
- Humulus lupus extract rich in xanthohumol improves the clinical course in critically ill COVID-19 patients
PubMed ID: 36508996
Marked clinical benefits (mortality, IL‑6, oxygenation) in severe patients indicate potent systemic effects.
- A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Being in Healthy Adults Reporting Disturbed Sleep, Taking a Melatonin-Free Supplement
PubMed ID: 37686820
Large sleep/anxiety RCT with multi‑ingredient product (includes hops) improved wellbeing measures.
Relaxation (6)
- Supplementation with Matured Hop Bitter Acids Improves Cognitive Performance and Mood State in Healthy Older Adults with Subjective Cognitive Decline
PubMed ID: 32474473
Stress biomarker reductions and cognitive/mood improvements indicate relaxation.
- Effects of Hop Bitter Acids, Bitter Components in Beer, on Cognition in Healthy Adults: A Randomized Controlled Trial
PubMed ID: 31808686
MHBA reduced anxiety and fatigue — consistent with increased relaxation.
- Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study
PubMed ID: 28742505
Reductions in stress/anxiety/depression scores indicate a relaxation/ calming effect over 4 weeks.
- Sleep improving effects of a single dose administration of a valerian/hops fluid extract - a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms
PubMed ID: 18559301
Valerian+hops extract increased EEG‑measured deeper sleep and total sleep after a single dose — objective marker of acute relaxation/sedation.
- Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial
PubMed ID: 40462685
Valerian‑hop tablet objectively improved sleep — supports inclusion in evening relaxation rituals (combined product).
- A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Being in Healthy Adults Reporting Disturbed Sleep, Taking a Melatonin-Free Supplement
PubMed ID: 37686820
Multi‑ingredient sleep/anxiety product improved perceived relaxation/stress — hops part of the formula.
Stress & Anxiety (5)
- Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study
PubMed ID: 28742505
Double‑blind RCT: hops extract produced statistically significant and clinically relevant reductions in anxiety scores.
- Effects of Hop Bitter Acids, Bitter Components in Beer, on Cognition in Healthy Adults: A Randomized Controlled Trial
PubMed ID: 31808686
MHBA RCT reduced subjective anxiety and fatigue — direct evidence for stress relief.
- Supplementation with Matured Hop Bitter Acids Improves Cognitive Performance and Mood State in Healthy Older Adults with Subjective Cognitive Decline
PubMed ID: 32474473
MHBA trial reduced stress biomarker (β‑endorphin) and improved attention — strong stress‑relief signal.
- A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Being in Healthy Adults Reporting Disturbed Sleep, Taking a Melatonin-Free Supplement
PubMed ID: 37686820
Multi‑ingredient sleep/anxiety product produced calming effects; hops contributed.
- Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial
PubMed ID: 40462685
Valerian‑hop tablet increased sleep without cognitive harm — supports natural evening calming.
Sleep quality (4)
- A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Being in Healthy Adults Reporting Disturbed Sleep, Taking a Melatonin-Free Supplement
PubMed ID: 37686820
Combination sleep product improved sleep disturbance and stress — supports more restful nights (hops included).
- Effects of a Valerian-Hops Extract Combination (Ze 91019) on Sleep Duration and Daytime Cognitive and Psychological Parameters in Occasional Insomnia: A Randomized Controlled Feasibility Trial
PubMed ID: 40462685
Valerian‑hops tablet RCT showed objective increases in nightly sleep time — direct sleep benefit (but formulation combined).
- [Vigilance-decreasing effects of 2 plant-derived sedatives]
PubMed ID: 8657986
Hops-containing herbal sleep remedies improved perceived sleep without the next-day impairment seen with benzodiazepines in clinical comparisons.
- Sleep improving effects of a single dose administration of a valerian/hops fluid extract - a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms
PubMed ID: 18559301
Single‑dose valerian+hops fluid extract increased EEG‑measured total and deep sleep vs placebo (objective sleep benefit).
Mood balance (4)
- Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study
PubMed ID: 28742505
Randomized RCT showed reductions in depression/anxiety/stress scores with hops extract → supports mood‑balancing effect.
- Effects of Hop Bitter Acids, Bitter Components in Beer, on Cognition in Healthy Adults: A Randomized Controlled Trial
PubMed ID: 31808686
MHBA RCT showed improvements in subjective anxiety and fatigue — direct mood benefit.
- Supplementation with Matured Hop Bitter Acids Improves Cognitive Performance and Mood State in Healthy Older Adults with Subjective Cognitive Decline
PubMed ID: 32474473
MHBA trial reduced stress biomarkers and improved attention — supports mood/stress balance.
- A Randomized, Double-Blind, Placebo-Controlled Decentralized Trial to Assess Sleep, Health Outcomes, and Overall Well-Being in Healthy Adults Reporting Disturbed Sleep, Taking a Melatonin-Free Supplement
PubMed ID: 37686820
Combination product (including hops oil) improved anxiety/stress; hops contribution uncertain but plausible.
Hormone balance (4)
- A first prospective, randomized, double-blind, placebo-controlled study on the use of a standardized hop extract to alleviate menopausal discomforts
PubMed ID: 16321485
Standardized hop extract (8‑prenyl‑naringenin) reduced hot flushes and Kupperman index at 6 weeks, effect waned by 12 weeks.
- Efficacy and Safety of a Standardized Soy and Hop Extract on Menopausal Symptoms: A 12-Week, Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Trial
PubMed ID: 34399063
Randomized trial of soy+hop extract produced significantly greater reductions in menopausal symptom scores versus placebo over 12 weeks.
- Effect of Humulus lupulus L. (Hop) on Postmenopausal Sexual Dysfunction: A Randomized Clinical Trial
PubMed ID: 37101856
Vaginal hop extract produced sexual function improvements comparable to estradiol in postmenopausal women — direct menopause‑domain evidence.
- The effect of Hop (Humulus lupulus L.) on early menopausal symptoms and hot flashes: A randomized placebo-controlled trial
PubMed ID: 25982391
Large RCT (n=120) showed hop tablets significantly reduced menopausal symptom scores and hot flash frequency vs placebo.
Appetite regulation (3)
- Matured hop extract reduces body fat in healthy overweight humans: a randomized, double-blind, placebo-controlled parallel group study
PubMed ID: 26960416
Large RCT of matured hop extract reduced visceral and total abdominal fat — plausible appetite/metabolic support.
- The relationship between the effect of matured hop extract and physical activity on reducing body fat: re-analysis of data from a randomized, double-blind, placebo-controlled parallel group study
PubMed ID: 30376838
Matured hop extract associated with visceral fat loss; consistent metabolic/appetite modulation.
- New Zealand Bitter Hops Extract Reduces Hunger During a 24 h Water Only Fast
PubMed ID: 31766216
Gut-targeted bitter hops extract significantly reduced subjective hunger and increased fullness in a randomized crossover human trial.
Antioxidant (1)
- Humulus lupus extract rich in xanthohumol improves the clinical course in critically ill COVID-19 patients
PubMed ID: 36508996
Xanthohumol dramatically reduced IL‑6 and improved outcomes in ICU patients — strong anti‑inflammatory/antioxidant signal in disease setting.
Digestive support (1)
- Effects of dietary polyphenol-rich plant products from grape or hop on pro-inflammatory gene expression in the intestine, nutrient digestibility and faecal microbiota of weaned pigs
PubMed ID: 25323005
Spent-hops supplement in weaned pigs improved gut inflammatory gene expression and feed-efficiency, supporting a digestion-related effect (animal data).
Similar by evidence
Supplements the same benefits carry qualifying findings for — a fact about the evidence graph, not a recommendation to swap.
Products with Hops
Search all503 products whose verified label declares Hops — not every bottle that mentions it in a title.