Apigenin
Apigenin is a naturally occurring flavone found in chamomile, parsley, celery, and other plants, primarily studied for its potential calming and antioxidant properties. Research suggests it may support relaxation and sleep quality by interacting with GABA receptors in the brain, though most evidence comes from preliminary studies. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Apigenin works by interacting with GABA receptors in the brain to promote relaxation and may support sleep quality without interfering with natural hormone production or circadian rhythms
- Unlike isolated apigenin supplements which have poor bioavailability, dietary sources like chamomile tea, parsley, and celery provide more absorbable forms of this flavonoid
- Research suggests a dosage range of 50-500mg daily for supplements, with 300mg being commonly used for sleep support, though no official guidelines exist
- Studies show excellent tolerability with minimal side effects at therapeutic doses, and it doesn't cause morning grogginess like some sleep aids
- Most beneficial for adults seeking natural relaxation support and antioxidant benefits, particularly those who prefer non-hormonal sleep aids
How to Take
Typical Dosage
50-500mg daily based on research studies, with 300mg commonly used for sleep support. No official dosage guidelines exist, and bioavailability of isolated apigenin supplements may be limited compared to food sources.
When to Take
Evening, 30-60 minutes before bedtime if used for sleep support. Can be taken with or without food.
Why It Matters for Ages 50+
Adults over 50 often experience changes in sleep quality and increased oxidative stress from aging. Apigenin's gentle, non-hormonal approach to supporting relaxation may be preferable to stronger sleep aids that can cause morning grogginess or dependency. However, this population is also more likely to take multiple medications, making drug interaction screening essential before use.
What to Look For
- Look for supplements that use apigenin complexed with other compounds or in liposomal form to improve stability and absorption, as isolated apigenin is poorly absorbed
- Choose products with third-party testing for purity and potency, as apigenin can be unstable and may degrade over time
- Verify the supplement contains standardized apigenin extract rather than just plant powders to ensure consistent dosing
- Store in a cool, dry place away from light to maintain stability, and check expiration dates carefully as apigenin degrades relatively quickly
Potential Interactions
Be aware of these potential interactions:
- Anticoagulants (warfarin, aspirin, Eliquis, Xarelto): May enhance anticoagulant effects - monitor for increased bleeding risk
- Blood pressure medications: May have additive hypotensive effects - monitor blood pressure closely
- Sedatives and sleep medications: May enhance sedative effects - avoid combining without medical supervision
- Chemotherapy drugs (dasatinib): May alter drug metabolism and effectiveness
- Cyclosporine: May affect drug levels and immunosuppressive effects
- Any prescription medications: Consult your pharmacist as apigenin may affect drug metabolism through cytochrome P450 enzymes
Who Should Avoid This Supplement
- Pregnant and breastfeeding women should avoid apigenin supplements due to limited safety research in these populations
- People with hormone-sensitive conditions should consult their doctor, as flavonoids may have mild estrogenic effects
- Individuals scheduled for surgery should discontinue use at least 2 weeks prior due to potential effects on blood clotting
Recommended by Experts
“Takes 50mg before bed for sleep”
Frequently Asked Questions
Most research suggests 300mg taken 30-60 minutes before bedtime is effective for sleep support. Start with a lower dose (50-100mg) and gradually increase as needed, since no official dosage guidelines exist.
Food sources like chamomile tea provide better bioavailability than many isolated supplements. However, it's difficult to get therapeutic amounts (300mg+) from food alone, so supplements may be needed for specific benefits.
No, apigenin doesn't appear to cause dependency or tolerance. Unlike melatonin or prescription sleep medications, it works by gently promoting relaxation rather than forcing sleep, and doesn't disrupt natural sleep cycles.
Apigenin typically begins working within 30-60 minutes of taking it. For sleep support, it creates a gentle relaxing effect rather than sedation, helping you naturally wind down for bedtime.
Current research suggests apigenin is well-tolerated for extended use with minimal side effects. However, long-term safety data is still limited, so it's best to consult with a healthcare provider for ongoing use.
Apigenin is generally well-tolerated with minimal reported side effects in clinical trials. Some people may experience mild drowsiness, so avoid driving or operating machinery after taking it.