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Hops Powder

Also known as: Hops, Hop Plant, Humulus lupulus

Overview

Hops are derived from the flowers of the hop plant, Humulus lupulus, a perennial climbing plant primarily known for its use in beer production. Beyond brewing, hops have a long history of medicinal applications, particularly for promoting sleep, reducing anxiety, and alleviating stress. Modern research is increasingly exploring its potential in managing metabolic syndrome and obesity. The plant contains several bioactive compounds, including flavonoids like xanthohumol, iso-α-acids, and matured hop bitter acids, which are believed to contribute to its antioxidant and metabolic effects. While research into hops' health benefits is ongoing and shows promise, particularly in psychological and metabolic areas, more systematic reviews and meta-analyses are needed to solidify the evidence base.

Benefits

Hops offer several evidence-based benefits, primarily in the areas of anxiety and stress reduction. Studies have shown significant improvements in DASS-21 scores for stress and depression with hops supplementation, indicating its potential as a natural anxiolytic and mood enhancer. These psychological benefits may be observed within a few weeks of consistent supplementation. Beyond mental well-being, hops also exhibit promising metabolic benefits. Research indicates potential hypoglycemic (blood sugar lowering) and antihyperlipidemic (lipid-lowering) effects, largely attributed to compounds like xanthohumol. These metabolic properties suggest hops could be beneficial for individuals at risk for or managing metabolic syndrome. Additionally, the antioxidant properties of hops contribute to overall health, though this is considered a secondary effect. While some studies show significant effects, more data is needed to determine precise effect sizes and the full clinical significance of these benefits.

How it works

Hops exert their effects through various biological pathways, primarily influencing lipid metabolism, glucose tolerance, and potentially modulating the sympathetic nervous system. Key compounds like xanthohumol and iso-α-acids are central to its metabolic actions, contributing to potential hypoglycemic and antihyperlipidemic effects. In terms of psychological benefits, hops are believed to interact with the nervous system to reduce anxiety and stress, though the exact mechanisms are still being elucidated. The bioavailability of hop compounds is generally low, meaning the body absorbs them less efficiently. For instance, xanthohumol shows increased plasma levels only at doses exceeding 60 mg, suggesting that higher doses or specific extract forms may be necessary to achieve therapeutic concentrations.

Side effects

Hops are generally considered safe when used appropriately, but long-term effects are not yet well-studied. Common side effects are not well-documented but may include mild gastrointestinal upset. A more theoretical concern is the potential for hormonal effects due to hops' estrogenic activity, although this is not frequently documented in clinical settings. Due to limited long-term studies, rare side effects remain largely unknown. Hops may interact with certain medications; caution is advised when co-administering with sedatives due to its own sedative properties, or with hormonal therapies due to its potential estrogenic activity. Hops are contraindicated during pregnancy and breastfeeding due to a lack of sufficient safety data. Individuals with hormone-sensitive conditions should exercise caution and consult a healthcare professional before using hops supplements.

Dosage

The minimum effective dose for hops is not well-established, but studies often utilize doses in the range of hundreds of milligrams. Optimal dosage ranges typically fall between 100 mg to 500 mg per day, with the specific amount depending on the extract type and the desired therapeutic effect. The maximum safe dose for hops is not clearly defined, but higher doses may increase the risk of potential side effects. For sleep benefits, hops are best taken before bedtime. For stress relief, they can be taken as needed. Dry extracts are generally considered more effective than raw powder due to better bioavailability. Given the low bioavailability of hop compounds, some formulations may include absorption enhancers. There are no documented required cofactors, but a healthy diet may support overall absorption and efficacy.

FAQs

Can hops interact with medications?

Yes, hops may interact with sedatives due to their calming effects and with hormonal therapies due to their potential estrogenic activity. Always consult your doctor before combining hops with medications.

Is hops safe for long-term use?

Hops are generally considered safe for short-term use, but their long-term effects are not well-studied. It's advisable to discuss extended use with a healthcare professional.

When is the best time to take hops?

For sleep benefits, hops are best taken before bedtime. For stress relief, they can be taken as needed throughout the day, but be mindful of potential sedative effects.

How long does it take to see results from hops?

Benefits such as reduced anxiety and stress may be observed within a few weeks of consistent supplementation, though individual responses can vary.

Can hops replace anxiety or depression medication?

No, hops are not a substitute for prescribed medical treatment for anxiety or depression. Always consult a healthcare professional for diagnosis and treatment of these conditions.

Research Sources

https://www.naturalhealthresearch.org/wp-content/uploads/2017/11/Hops-Humulus-lupulus-L.-Dry-Extract-May-Help-Alleviate-Anxiety-Depression-and-Stress.pdf – This randomized controlled trial investigated the effects of hops supplementation on anxiety and stress. The study found significant reductions in stress and depression scores in participants receiving hops compared to a placebo group over a 4-week period. While promising, the study had limitations including a small sample size and short duration, suggesting a need for larger, longer-term trials.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6151408/ – This review article explored the metabolic benefits of hops flavonoids, particularly xanthohumol. It highlighted their potential for hypoglycemic and antihyperlipidemic effects, suggesting a role in managing metabolic syndrome. The review emphasized that while the findings are promising, more human trials are needed to confirm these metabolic effects in clinical settings.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8868281/ – This narrative review discussed the antioxidant properties of compounds found in hops and their potential health benefits. A key finding was the concern regarding the bioavailability of these beneficial compounds, such as xanthohumol, which can limit their efficacy in the body. The review underscored that while hops contain valuable antioxidants, their absorption needs to be considered for optimal therapeutic outcomes.