Hops
9 benefits mapped to clinical evidence across supplements.
Benefit Evidence
Relaxation
Moderate
Sleep +QoL; no harm
Anxiety/stress -4 to -8
Sleep latency/duration +22 min
896 people
Sleep quality
Moderate
Sleep onset/quality +21.7 min
Deeper sleep, no next-day impairment
Morning slowing, then better sleep
818 people
Antioxidant
Weak
Anti-inflammatory −43–64%
Oxidative damage ↓
Bioavailability +235–320%
50 people
Main Effects
Sleep quality818
Sleep onset/quality +21.7 min
Deeper sleep, no next-day impairment
Morning slowing, then better sleep
Moderate