About Hops
Hops (Humulus lupulus) is a traditional sedative herb most commonly paired with valerian in sleep products. Contains 2-methyl-3-buten-2-ol, a mild sedative compound. Standalone human evidence is minimal — most positive trials used hops + valerian combinations, making it impossible to isolate hops' contribution. No established RDA/UL.
What Hops supports
- Traditional use for sleep, minimal standalone evidence
How much Hops to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
100–500
mg
Usually combined with valerian; minimal standalone evidence.
Clinical evidence
Limited clinical evidence. Most positive trials used hops combined with valerian; minimal standalone human evidence
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