Hops (Humulus lupulus)
Hops are the female flower cones (strobiles) of Humulus lupulus, a climbing plant in the Cannabaceae family — the bittering and flavouring agent in beer. Medicinally, hops have a traditional and modern use as a mild sedative (often combined with valerian) and have emerged as a menopause-symptom candidate via 8-prenylnaringenin (8-PN), one of the a high-affinity plant-derived phytoestrogens characterised. No UK-authorised health claim. Sedative and oestrogenic activity together mean hops carry caveats for pregnancy, oestrogen-sensitive cancers, and concurrent sedative medication.
Camden Medicals editorial · Last reviewed 2 May 2026 · Next review May 2027
- Cross-checked against
- NHS
- NICE
- BNF
- EFSA
- FSA
Camden's editorial team independently graded each health claim below on the strength of the published evidence — see the grade beside every condition.
- Class
- Botanical
- Typical daily dose
- Sedative use: 100–300 mg of dried hop strobile or hydroethanolic extract before bed, often combined with valerian. Menopause use: standardised extracts delivering 100–250 µg of 8-PN per dose, taken daily for 8–12 weeks.
- Top use evidence
- Limited
On this page
What it is
Humulus lupulus is a perennial climbing plant cultivated since at least the 8th century for the brewing of beer. The female cones contain lupulin glands that produce α-acids (humulone, cohumulone), β-acids (lupulone), prenylflavonoids (xanthohumol, 8-PN, 6-PN), and an essential-oil fraction (myrcene, humulene, caryophyllene).
8-prenylnaringenin (8-PN) is the bioactive most relevant to the menopause use — a chalcone-derived prenylflavonoid that binds oestrogen receptor-α with substantially higher affinity than daidzein or genistein. Hop extracts standardised for 8-PN are the research-grade preparations; older hop preparations focus on α-acid bittering content (the brewing standard).
Sedative-supplement preparations are typically dried hop strobile or hydroethanolic extract; doses are commonly 100–300 mg of extract or up to 1 g of dried herb. Menopause-symptom trials use standardised 8-PN content (typically declared at 100 µg or 250 µg per dose).
At a glance
- Female flower cones of Humulus lupulus — beer hops.
- Two distinct supplement uses: traditional sedative / sleep support, and (more recently) menopausal vasomotor symptoms via 8-prenylnaringenin.
- No UK-authorised health claim. EFSA evaluation on hold for both indications.
- Oestrogen-receptor activity (8-PN is the a high-affinity known plant phytoestrogen) means caution in oestrogen-sensitive cancers and on tamoxifen.
- Sedative activity means caution with concurrent sleep medication, alcohol, and operating heavy machinery.
What people use it for
Adults with mild sleep difficulty seeking a botanical option (often combined with valerian)
Traditional and modern use; trial evidence is limited and often combined with valerian. Not on the NHS / NICE pathway for clinically significant insomnia. Sleep hygiene + CBT-I are first-line. If sleep difficulty persists more than 4 weeks, talk to your GP. [1]
Some evidenceLimitedPost-menopausal women with hot flushes considering a botanical adjunct
Erkkola 2010 (PMID 20167461) reported reductions in hot flush frequency with standardised 8-PN-containing hop extract over 12 weeks. Effect sizes are modest. The evidence base is smaller than for soy isoflavones; both sit in the limited category. [3]
Some evidenceLimitedAnyone with a personal or strong family history of breast / endometrial / ovarian cancer
8-PN is a strong oestrogen-receptor binder. Talk to your oncologist before starting. The supplemental concentrated exposure is different from dietary hop intake (essentially zero, as beer contains negligible 8-PN). [5]
Popular, not provenInsufficientAnyone on tamoxifen, aromatase inhibitors, or sedative / hypnotic medication
Mechanism overlap (ER binding for the first; CNS depression for the second) means hops should be flagged to a prescriber before starting.
Some evidenceLimited
How it works
Sedative activity is attributed to 2-methyl-3-buten-2-ol (a hop metabolite that increases during plant ageing and is found in higher concentration in older hops), modulation of melatonin and GABA-A receptor signalling, and possibly nicotinic-receptor interaction. The phytoestrogenic activity sits with 8-PN binding ER-α; 8-PN binds with approximately 10× higher affinity than genistein in oestrogen-receptor binding assays but is present at much lower absolute amounts than soy isoflavones in typical preparations.
Common myths
Myth"Drinking beer gives you the same hop benefits as a supplement."
RealityBeer contains negligible 8-PN (the active phytoestrogen) and only small amounts of α-acids by volume. The supplemental concentrated extract is a meaningfully different exposure.
Myth"Hops are a "natural" alternative to sleeping pills."
RealityHops have mild sedative activity but are not equivalent to prescription hypnotics in onset, intensity, or duration. Mild sleep difficulty often responds to sleep hygiene and CBT-I; if sleep difficulty is clinically significant, prescription treatment is a different conversation. [1]
Myth"Hops are men's herb / cause "man boobs"."
RealityAt supplemental doses there is no evidence for clinically significant gynaecomastia in men. Historically the "anaphrodisiac" / oestrogenic story was anecdotal; modern studies of 8-PN at typical supplement doses have not replicated visible feminising effects in men.
Common online questions
Synthesised from the questions UK shoppers most often ask online about Hops (Humulus lupulus). Each answer is editorial and links to its evidence in the Sources list below.
How long do I take hops for hot flushes before deciding it works?
Trials report effects appearing by weeks 8 to 12 of daily use of standardised 8-PN-containing extract. If hot flushes haven''t improved by 12 weeks, hops is unlikely to be the right tool; talk to your GP about the broader menopause-care pathway including HRT. [3]
Can I drive after taking hops?
Hops have mild sedative activity. If you''re taking a sedative-strength dose (typically taken before bed), be cautious about driving the next morning; hangover-style sedation has been reported. At low daytime doses for menopause use, sedation is usually minimal but individual response varies.
I'm on tamoxifen — can I take hops?
Talk to your oncology team. 8-PN is a strong ER-binder and could in principle interfere with tamoxifen''s ER-blocking effect. Hops in supplements are a different exposure from beer, which has negligible 8-PN.
Do hops contain alcohol?
Hop powder and aqueous extract contain no alcohol. Hydroethanolic tinctures contain residual ethanol from the extraction solvent (typically <30 % v/v); manufacturers may further process to reduce alcohol. If you abstain from alcohol for any reason, choose powder or aqueous-extract capsules.
⚖️ The official position
What may lawfully be claimed about Hops (Humulus lupulus) in Great Britain. This is a regulatory position, not an evidence grade.
No health claim is authorised for this use in Great Britain.
Hops (Humulus lupulus) has a history of traditional use. Authorised health claims require a positive EFSA scientific opinion; none has been issued for this use.
🔬 Camden’s evidence review
The research Camden reviewed, graded on its strength. This is our own appraisal — it sits beneath the official guidance above, never above it.
Mild sleep difficulty / insomnia symptoms
LimitedEvidencelimitedTrials are typically of hop + valerian combinations rather than hops alone. Modest effects on sleep latency and quality reported; not first-line for clinical insomnia. UK pathway emphasises sleep hygiene + CBT-I. [1]
Menopausal vasomotor symptoms
LimitedEvidencelimitedErkkola 2010 and a small number of subsequent trials report reductions in hot flush frequency with 8-PN-standardised hop extract over 8–12 weeks. Effect sizes are modest. 8-PN-only trials are rarer than mixed-isoflavone combination trials. [3]
Anxiety symptoms
LimitedEvidencelimitedSmall trials of hop + valerian combinations report mild reductions in anxiety scores. Not first-line; clinically significant anxiety needs a structured care pathway.
Safety
Hops are generally well tolerated at typical food-supplement doses. Sedative activity may compound with sleep medication and alcohol. Phytoestrogenic activity (8-PN) carries caveats for oestrogen-sensitive conditions and tamoxifen use.
Talk to your pharmacist or GP first if you:
- You have a personal or strong family history of breast / endometrial / ovarian cancer.
- You take tamoxifen, aromatase inhibitors, or other endocrine cancer therapy.
- You take sleep medication (zopiclone, zolpidem, benzodiazepines), antidepressants, or sedating antihistamines.
- You drink alcohol regularly — additive CNS depression.
- You are pregnant or breastfeeding — avoid.
- You have liver disease — hops have rare hepatotoxicity case reports at high chronic doses.
Common side effects: Mild sedation, vivid dreams, GI symptoms in a minority. Allergic reactions in Cannabaceae-allergic individuals.
Pregnancy and breastfeeding
Insufficient safety data; oestrogenic activity is a theoretical concern. Avoid.
Insufficient data; avoid.
Talk to your GP, midwife, or pharmacist before starting any supplement during pregnancy or breastfeeding.
More clinical detail (for clinicians and informed readers)
Contraindications
- Pregnancy and breastfeeding.
- Active oestrogen-receptor-positive breast cancer (without specialist advice).
- Known Cannabaceae allergy.
Drug interactions
- Sedatives / hypnotics (benzodiazepines, Z-drugs, sedating antihistamines) — additive CNS depression.
- Alcohol — additive CNS depression.
- Tamoxifen, aromatase inhibitors — theoretical mechanism overlap on ER binding.
- CYP3A4-metabolised drugs — theoretical induction at high doses; clinical significance not established.
This is not an exhaustive list. Always tell your prescriber and pharmacist about every supplement you take.
Common side effects
- Mild sedation / drowsiness.
- GI symptoms — nausea, abdominal discomfort.
Rare side effects
- Allergic reactions in Cannabaceae-allergic individuals (cross-reactivity with cannabis).
- Hepatotoxicity — rare case reports at high chronic doses.
- Menstrual cycle irregularity in pre-menopausal users at high doses.
How to take it
- Typical supplemental range
- Sedative use: 100–300 mg of dried hop strobile or hydroethanolic extract before bed, often combined with valerian. Menopause use: standardised extracts delivering 100–250 µg of 8-PN per dose, taken daily for 8–12 weeks.
- Timing
- Sedative dose: 30–60 minutes before bed. Menopause dose: morning preferred to limit daytime sedation.
How to spot quality
Look for
- Humulus lupulus named — not generic "hops".
- Indication-appropriate marker disclosed: 8-PN milligrams or micrograms (menopause use) or α-acid % (sedative / brewing-style use).
- Extraction method named (hydroethanolic, supercritical CO₂, aqueous).
- GMP-certified manufacture; freshness or harvest date for sedative preparations (older hops accumulate 2-methyl-3-buten-2-ol).
Red flags
- Generic "hops extract Xmg" with no marker disclosed.
- Sedative product marketed as a treatment for clinically significant insomnia.
- Marketing implies "natural HRT" or hormone-replacement effect.
Commonly combined with
Other ingredients that share a biological pathway, cofactor relationship, or evidence-backed protocol with this one. Mechanisms below cite primary physiology — not folk pairing. Doses are literature ranges, not recommendations. Talk to your pharmacist or GP before changing your stack, especially if you take prescription medication.
Valerian (Valeriana officinalis)
Moderate evidenceThe most-trialled UK herbal sleep combination — Schwabe Pharma Ze 91019 valerian-hops fixed-combination products are the benchmark.
Valerian valerenic acid GABA-A modulation + hops 8-PN / humulone + adenosine-A1 modulation. Mechanism additive on inhibitory neurotransmission. Camden valerian + hops cover detail.
Evidence: Schwabe Ze 91019 trial body is the largest UK herbal-sleep evidence base. [6,7,8]
Doses studied: 60-200 mg hops + 200-500 mg valerian root extract evening.
Lemon Balm (Melissa officinalis)
Limited evidenceThree-herb classic UK sleep mix when added to valerian — see Camden valerian + lemon-balm + chamomile for the calm-cluster THR ecosystem.
Hops + valerian + lemon balm three-herb mix is the longest-established UK herbal sleep combination. All three are GABA-axis actives with THR registrations.
Evidence: Camden lemon-balm covers calm cluster.
Doses studied: 60-200 mg hops + 80-300 mg lemon balm + 200-500 mg valerian evening.
Soy Isoflavones (Genistein, Daidzein, Glycitein)
Limited evidencePhytoestrogen cluster — hops 8-prenylnaringenin (8-PN) is the most-potent phytoestrogen identified; pairs with soy isoflavones in some menopausal-symptom products.
8-PN binds estrogen receptors at higher affinity than soy genistein; soy isoflavones provide broader phytoestrogen mix. Mechanism complementary in menopausal-symptom framing. Camden soy-isoflavones covers cluster + oncology safety pivot.
Evidence: Phytoestrogen menopausal-symptom trial body is mixed.
Doses studied: 60-200 mg hops + 40-80 mg soy isoflavones daily.