The cone-shaped flowers of the hop plant.
Why it’s used: Traditionally used to support relaxation and sleep.
Hops are the cone-shaped flowers, called strobiles, of the climbing plant Humulus lupulus. They are best known as the ingredient that gives beer its bitterness and aroma, and they have been grown in England for centuries, especially in Kent, Herefordshire and Worcestershire.
Long before modern brewing, people noticed that hop pickers seemed to tire easily, and hops became part of European herbal tradition, where they are traditionally used to support relaxation and sleep. Hop pillows, stuffed with dried cones, were a folk remedy for restless nights. The European Medicines Agency has a monograph recognising the traditional use of hop strobiles for mild symptoms of stress and to aid sleep.
On supplement labels you will see hops, hop strobile extract or Humulus lupulus flower extract, often with an extract ratio. Hops are very often paired with valerian, lemon balm or passionflower. As a food supplement ingredient, hops have no authorised health claim.
3 findings behind this ingredient. Hover a card for the detail and the source.
Multicentre randomised placebo-controlled trial in 184 adults with mild insomnia; 59 took two tablets nightly of valerian (187 mg) and hops (41.9 mg) extracts for 28 days. The combination showed a modest effect on sleep and improved physical quality of life versus placebo, with no rebound insomnia.
Randomised double-blind placebo-controlled trial in adults with non-organic insomnia over 4 weeks, comparing placebo, 500 mg valerian extract, or the same valerian plus 120 mg hops extract. Only the hops combination significantly reduced sleep latency.
Randomised double-blind placebo-controlled crossover pilot study in 36 young adults with at least mild symptoms, taking 400 mg hops dry extract daily for 4 weeks. Anxiety, depression and stress scores fell significantly more than with placebo.
Can't see yours? Ask our team, answered within a working day.
They come from the same plant, but supplements use concentrated extracts of the hop cones without alcohol. Brewers use hops mainly for bitterness and aroma, while supplements use them for their traditional calming role, often with valerian or lemon balm.
Both herbs are traditionally used to support relaxation and sleep, and they have long been combined in European herbal practice. Several UK traditional herbal medicines contain both. Pairing them is about tradition and complementary use rather than a guaranteed effect.
They can affect some people. The European Medicines Agency notes that hop preparations may impair driving or using machinery, so anyone affected should avoid both. Hops are usually taken in the evening, and it is best to see how they suit you before driving.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
Six quick questions match you to the products in our range that fit your goal, with the reasons why.
