Hops is a bitter-tasting plant that is popularly known for its use in beer. This plant has many other health benefits.
Hops was used traditionally to support relaxation and sleep. Modern research shows that it may be helpful for weight loss, menopausal discomfort, and improving mood.
In this article, we will look at the health benefits of hops, its safety, and history.
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What is Hops?
Hops is a perennial plant that is part of the Cannabaceae family, along with cannabis. The plant has many varieties and is native to Europe, Asia, and the United States.
There are more than 250 different varieties of hops worldwide. Although different in aroma, bitterness, and flavor, each variety imparts similar health benefits.
Common varietals include:
- Cascade
- Citra
- Mosaic
- Chinook
- and Simcoe
Hops has a relaxing effect on the body and is said to relieve nervous tension, promote sleep, and reduce anxiety and depression. As a tincture, hops is commonly used to reduce menopausal symptoms and encourage weight loss.
Modern research shows that hops has sedative, anxiolytic, and estrogenic effects; its thought that these benefits are due to lupulin, an aromatic resin present in hops.
Hops is a well-researched plant. Many of its traditional uses have been scientifically tested and confirmed to be effective.
Health Benefits of Hops:
There are many traditional and modern purported health benefits of hops. These benefits include support with menopausal symptoms, sleep improvement, weight loss increase, and pain relief.
Below we have listed the top research-backed benefits of hops and its active constituents.
1. May Improve Sleep
Research shows that hops may naturally improve sleep quality, especially when taken as an herbal tea for sleep. Getting adequate amounts of deep sleep is key for mental and physical health.
In a study involving non-alcoholic beer, hops content was found to improve sleep quality in 17 healthy female nurses. Along with its sedative effects, the hops was also found to decrease anxiety levels.
In another study involving 120 individuals, researchers discovered that a herbal compound containing hops, jujube (Ziziphus jujuba), and valerian (Valeriana officinalis) helped to improve sleep quality. After administration, the time spent asleep increased, while sleep onset and nocturnal awakenings decreased. The compound also reduced irritability and fatigue.
In another trial using an herbal compound, 184 participants with mild insomnia were administered hops and valerian tablets for 28 days. Results showed an overall improvement in sleep quality and no recurring symptoms after the tablets were discontinued.
A variety of animal studies have shown that hops and its active constituents have a relaxing effect on the body and will improve sleep quality. The studies also show that hops decreases the time it takes to fall asleep and increases the total time spent asleep. Nighttime awakenings were also reduced.
Additionally, government health organizations such as the Commission E, British Herbal Compendium, ESCOP, and German Standard License recommend hops (taken internally) for supporting restlessness and sleep disorders.
Summary:
Traditional knowledge, modern research, and herbal authorities indicate that hops and its active constituents have sleeping-inducing and sleep-improving properties. While there are a number of human and animal clinical trials to support this claim, isolated clinical trials on hops would be helpful in understanding its full potential.
2. May Reduce Menopausal Discomfort
Hops may have the ability to reduce menopausal symptoms. This may be in part due to the estrogen-like compounds present in hops.
In a clinical trial involving 67 menopausal women, researchers found that hops extract reduced the number of hot flashes over a 6-week timeline. It should be noted that the hops extract was enriched with 8-prenylnaringenin (8-PN), the phytoestrogen compound found in hops.
In a similar study, a standardized hops extract (enriched with 8-PN) proved to reduce hot flushes and night sweats in 36 menopausal women over the course of 16 weeks. Although menopausal symptoms were reduced, researchers mentioned that the 8-PN enhancement of the hops extract may lead to some variability due to the difference in women’s metabolisms.
Another study observing 120 women with early menopausal symptoms mentions that hops tablets reduced symptoms after 12 weeks of administration. Symptoms included anxiety, depression, hot flushes, and loss of interest in sex.
Summary:
Clinical evidence demonstrates that hops and its active constituents have the ability to support various menopausal symptoms ranging. It should be noted that physiological constitution plays a significant role in how effective hops can be.
3. May Encourage Weight Loss
Various lab studies show that hops has the ability to promote weight loss and prevent weight gain.
Maintaining a healthy weight is key to optimal health and longevity. Excess body weight significantly increases the risk of numerous diseases and clinical disorders, including:
- All-cause mortality
- Heart diseases,
- Type 2 diabetes mellitus
- Hypertension
- and others
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