Apigenin: Effect, sleep, dosage & suitable foods
1. Introduction
Apigenin is a naturally occurring flavonoid that in many plants and foods such as Parsley, chamomile and celery and also Lemon grass is included. Known for his health -promoting properties, is apigenin, with correct dosage, particularly interesting because of his Effect On the Sleep, his soothing Properties and its potential Support at Depression. Scientific studies show that apigenin Nervous system positively influenced and by binding to GABA receptors in the brain a relaxing and anxiety -solving effect can develop.
The three best known effects of Apigenin are his sleeping Properties, its anxiety -solving effect as well as its possible role as natural protection Inflammation and oxidative stress.
Thanks to these versatile properties, Apigenin is becoming increasingly natural alternative to synthetic sleeping pills and Sedative examined. In this article you will learn everything about the effect of apigenin, its optimal dosage, possible side effects and the best food sources to integrate it into your diet in a natural way.
Table of contents
- Introduction: What is Apigenin?
- The effect of apigenin
- Apigenin for better sleep
- Apigenin in food and plants
- Buy Apigenin: You should pay attention to this
- Apigenin: Possible side effects and risks
- Apigenin dosage: recommendations and tips
- Andrew Huberman about Apigenin
- Conclusion: Why Apigenin can be a natural solution
2. The effect of apigenin
2.1. How Apigenin acts on the body
Apigenin has its effect primarily through its ability to GABA receptors to bind in the brain. GABA (Gamma-amino acid) is a neurotransmitter that the central nervous system calmly and Stress, fear as well as Reduce insomnia can. Due to this interaction, it works naturally soothing and sleep -promoting, without the Side effects to cause synthetic sedatives. Studies also show that apigenin anti -inflammatory and antioxidant properties Has that the cells protect against damage caused by free radicals and reduce inflammatory processes in the body.
Another important effect of Apigenin is its potential Support at Depression. Scientists suspect that the activity of certain neurotransmitters such as Serotonin and Dopamine can influence that for the regulation the Mood are responsible. In addition, Apigenin is in research because of his Cancer -inhibiting properties examined. The first results show that the flavonoid can inhibit the growth of certain cancer cells and trigger the programmed cell death (apoptosis). These diverse effects make it one of the most promising natural active ingredients that are currently being examined.
You can find my video for Gaba on YouTube:
2.2. Apigenin and its effect on sleep
Apigenin has sparked great interest in scientific studies. It was found that it binds to benzodiazepine receptors in the central nervous system, which leads to a calming effect and that Relieved to fall asleep. These findings are based on Studies, the interaction of Apigenin with GabaA-Trezeptors examined.
In clinical studies, it was demonstrated that a chamomile extract enriched with apigenin significantly improves sleep quality in older people. This Studies underline the potential as natural sleep aid.
The soothing Effect from Apigenin can Help to states to reduce and the Quality of sleep to improve, by acting on the central nervous system. The intake of Apigenin in combination with Magnesium L-threonate and L-theanin can be an effective method to Sleep disorders to fight and the Quality of sleep to improve.
2.3. Apigenin to support depression
Apigenin not only has soothing, but also potentially Atmospheric properties, which is an interesting natural active ingredient in the Support from Depression make.
Scientific Studies Show that it has an anti -inflammatory effect, which is particularly relevant, since chronic inflammation is associated with the development of depression. By inhibiting certain pro -inflammatory cytokines, it can help to alleviate inflammation -related depressive symptoms.
Another mechanism is its effect on the Neuroplasticity (Conversion of neural structures). Research indicates that Apigenin can promote the formation of new neuronal connections and thus support the functionality of brain areas such as the hippocampus. This process is crucial for the Coping from stress and the improvement the Mood. In Studies It was also found that the activity of monoamine neurotransmitters such as Serotonin and Dopamine can regulate a key role in the stabilization the Mood play.
2.4. Apigenin and its effect on cancer
In various scientific Studies Apigenin shows promising cancer -resistant properties. It influences several biological processes that are crucial for the development and growth of cancer cells.
Important cancer effects of Apigenin:
- Inhibition of cell proliferation: Apigenin can slow down the growth of cancer cells by stopping the cell cycle in the Gited/M phase and thus preventing the cell division. This effect was in one study observed with leukemia cell lines.
- Induction of apoptosis: It promotes the programmed cell death in tumor cells, which can contribute to the reduction of tumor masses. This property was particularly in one for breast cancer cells study noted.
- Antioxidative and anti -inflammatory effects: Apigenin acts as a strong antioxidant and reduces inflammatory processes that are connected to the creation of cancer. These properties were on the Wikipedia page to Apigenin described.
3. Apigenin for better sleep
Sleep problems are widespread today, and many people are looking for natural alternatives to synthetic sleeping pills.
Apigenin, has itself as effective Sleep aid established on gentle way the Sleep quality improved. Due to its calming effect on the central nervous system, it can not only make it easier to fall asleep, but also the Duration and -depth positive influence.
In the following sections you will find out Why Apigenin acts as a sleep aid, which dosage is recommended for optimal results and which Scientific studies demonstrate the effectiveness.
Incidentally, meditation and sport can also contribute to better sleep. More about this in my contribution too L-theanin and meditation.
3.1. Why Apigenin acts as a sleep aid
Apigenin naturally supports sleep by targeting the GABA receptors in the brain. These receptors play a crucial role in the inhibition of nerve cells and promote the relaxation of the central nervous system.
It binds to the same receptors as conventional sleeping pills, but without The unpleasant Side effects Like dependency or drowsiness the next day, which are often associated with synthetic substances. This becomes a gentle and low -side effects of sleep support.
In addition, has Apigenin antioxidant properties, The reduction from oxidative stress contribute. Oxidative stress can Sleep disorders worsen, Since it affects cell regeneration and disturbs the natural sleep cycles. By neutralizing free radicals and protecting the cells, it supports the recovery of the body during the night. Better cell health and the reduction of stress hormones can significantly lead to deeper and relaxing sleep.
Another important factor is the role of the Reduction from Cortisol, the well -known "Stress hormone". High cortisol levels, especially in the evening, are one of the most common causes of problems asleep. Through the reduction from Cortisol Apigigenin contributes to the Body in a relaxed state to move the one Relieved to fall asleep and the Sleep quality improved.
3.2. The optimal dosage of apigenin for sleep
The correct dosage of Apigenin is crucial to fully exploit its sleep -promoting properties. Loud Studies one is enough Dosis from about 50 until 100 milligram apigenin per day off to the Sleep positively to influence. This amount has a calming effect without causing unwanted side effects such as daytime fatigue. The best Intake Is about 30 until 60 minutes before dem Bedtime, Because the body takes it effectively during this time.
For an optimal effect, it is recommended to apigenin in combination with a Healthy sleep routine to take. This includes a Regular sleep rhythm, the reduction from Screen time before going to bed and one Quiet sleeping environment. Apigenin can also use other natural sleep aids such as magnesium or L-theanin be combined to increase the calming effect.
Supplements, are mostly available in capsule form or as an extract. It is important to pay attention to the purity and quality of the product. High -quality nutritional supplements indicate the exact content and forego unnecessary additives. Who on one natural source wants to fall back regularly Lemon grass tea drink, Since this is a high concentration contains apigenin.
3.3. Scientific studies on apigenin and sleep
The sleep -promoting properties of Apigenin were examined in various scientific studies. Here are five significant studies that illuminate the effect on sleep:
- Apigenin and GabaA-Deceptors: This study shows that Apigenin an GabaA-Treceptors binds and thus has a calming effect that promotes sleep. [PubMed]
- Chamomile extract and sleep quality in older people: In this study, it was found that a chamomile extract enriched with apigenin improves the sleep quality in older people. [Avea insights] - Alternatively, you can too Lemon grass tea drink.
- Apigenin and sleeplatency for mice: This study reports that the sleep time in mice was shortened and the total sleep time was increased. [ZEC+ Nutrition]
- Apigenin and improvement in sleep for nursing home residents: An investigation with 60 nursing home residents showed that those who received 400 mg of chamomile extract daily had a significantly better sleep quality. [Sleep.org]
- Apigenin and sleep regulation through GABA receptor interaction: This study emphasizes that Apigenin positively influences sleep regulation in the central nervous system by binding to GABA receptors. [Psychiatrist Winterthur]
4. Apigenin in food and plants
Apigenin occurs in many plants and is easy to integrate into everyday life. Above all Vegetable sources How Herbs, vegetables and certain Types of tea provide a considerable amount of this valuable active ingredient. Chamomile is particularly well known, the tea of which is a popular apigenin source, but less well-known foods such as celery or parsley are also rich in this secondary plant substance.
In the following sections you will find out which Foods in particular contain a lot of apigen and which one Plant have the highest concentrations of the flavonoid. In addition, you will find out why for example Lemon grass tea is not only delicious, but can also contribute to the natural admission of apigenin.
4.1. Food with a high apigenin content
Natural sources make it possible to easily absorb the flavonoid through nutrition. It is particularly noteworthy Chamomile tea, who belongs to the best -known suppliers and can contribute to natural relaxation through regular consumption.
The food with the highest apigenin content includes:
- Parsley: Fresh parsley contains a lot and is ideal as an ingredient in salads, soups or smoothies.
- Celery: Both the stems and the leaves of celery are rich in apigenin and offer an easy way to incorporate the flavonoid into the daily diet.
- Chamomile: Chamber tea is one of the most famous natural sources and is particularly valued for its soothing properties.
- Lemon grass tea: In addition to its fresh taste, lemon grass tea also delivers valuable apigenin and also promotes relaxation. More about Effect of lemon grass You can find out in the linked detailed blog post.
- Orangen: In addition to vitamin C, citrus fruits such as oranges also contain apigenin and thus offer a double health plus. Here you will find ours Orange tea from permacultures.
The daily intake of Apigenin can be increased by the targeted consumption of these foods. Combined with a balanced diet supports The flavonoid not only the Sleep, rather acts too positive on the general health out of. For the highest concentration, the regular consumption of freshly prepared chamomile or Lemon grass tea.
4.2. Which plants contain apigenin?
Thanks to the large number of food options, Apigenin can be easily integrated into everyday life, be it through drinks, meals or nutritional supplements. Here is an overview of 20 plants that contain apigenin:
- Chamomile: Tea, extract or capsules
- Parsley: Fresh, dried or as a powder
- Lemon grass: Tea or extract Available here as a tea
- Celery: Fresh as vegetables, juice or powder
- Mint: Tea, fresh or dried
- Thyme: Spice, tea or oil
- Oregano: Fresh, dried or as oil
- Basil: Fresh or dried as a spice
- Roman salad (Roman salad): Fresh leaves in salads
- Coriander: Fresh or as a spice
- Yarrow: Tea or dried
- Grapefruit: Fresh or as a juice
- Orangen: Tea, fresh, juice or as an extract Available here as a tea
- Fennel: Tea, fresh or in capsule form
- Passion flower: Tea, extract or powder
- Elderflower: Tea or dried
- Green tea: Drink or extract
- Artichoke leaves: Tea or capsules
- Ginkgo Biloba: Capsules or extract
- Dandelion: Tea, powder or extract
The plants listed here offer a wide range of options, depending on the preference and lifestyle. Regular consumption - be it through fresh ingredients such as parsley or soothing teas such as chamomile and lemon grass - can naturally support health.
5. Buy Apigenin: You should pay attention to this
When buying apigenin, the focus should be on the purity and quality of the product. High-quality food supplements are free of unnecessary additives and indicate the exact active ingredient content per dose.
Make sure that the product comes from reliable sources and ideally a laboratory test. Apigenin is available in various forms such as capsules, powder or extracts - choose the shape that best suits your everyday life.
For a natural recording From apigenin through food High quality teas From chamomile or Lemon grass to.
6. Apigenin: Possible side effects and risks
Although Apigenin appears as a natural flavonoid in many plant foods and is generally considered safe, side effects can occur if there is excessive intake or individual sensitivity. Here are the seven most common side effects of Apigenin and their possible causes:
- Gastrointestinal complaints: Nausea, vomiting and diarrhea can occur, especially with high doses. These symptoms may result from irritation of the gastric mucosa or changes in the intestinal flora. [Source]
- Allergic reactions: People who are sensitive to plants from the Korbblütler family (Asteraceae), such as chamomile, can develop rashes, itching or breathing difficulties. [Source]
- Influence of blood clotting: Blood clotting can affect what could be problematic for people with blood -thinning medication. High doses should therefore be avoided. [Source]
- Skin irritation: In rare cases, skin irritation or allergic reactions can occur, especially with topical use of apigenin extracts. [Source]
- Sedation: Apigenin has a calming effect and can lead to sleepiness at high quantities. Above all, this affects activities that require vigilance. [Source]
- Hormonal interactions: It can act as a phytoestrogen and influence hormonal processes. This could play a role in hormone -dependent diseases or therapies. [Source]
- Liver oxicity: Although it is safe in usual doses, animal studies have shown that extremely high amounts can lead to liver damage. [Source]
The side effects of apigenin mentioned are rare and usually occur with high doses or existing sensitivity. For the safe application, especially in supplementary form, a prior consultation with a doctor is recommended.
7. Apigenin dosage: recommendations and tips
The correct dosage of Apigenin depends on the selected form and the individual application goal. While natural sources How Lemon grass especially for one moderate recording suitable, enable Dietary supplements one more precise dosage. Here are two concrete examples of the dosage and preparation from Apigenin-containing products:
- Lemon grass tea: For a relaxing effect and moderate recording, the preparation of 1–2 teaspoons of dried Lemon grass Per cup (approx. 250 ml) with hot water. Let the tea pull for 8-10 minutes and drink it about 30 minutes before going to bed.
- Dietary supplements (capsule or powder): Dietary supplements offer precise dosage. The recommended daily dose lies between 50 and 100 mg apigenin per Day. With capsules, this amount is usually already pre -dosed. Powder can be stirred in water or smoothies.
8. Andrew Huberman about Apigenin
Dr. Andrew Huberman, neuroscientist and professor at the Stanford University, emphasized the Meaning by Apigenin as Natural sleep aid. In his lectures and podcasts recommended he the Taking from 50 mg Apigenin approximately 30 minutes before dem Bed, to improve the quality of sleep. He also points out that it has a calming effect on the central nervous system by modulating the GABA receptors.
Dr. Huberman emphasizes that there is a natural alternative to synthetic sleeping pills represent and fewer side effects has. However, he recommends that it Consult with a Physician To keep, especially for people who already take other medication or have health concerns.
For more information and detailed explanations by Dr. You can find Huberman in the following video on this topic:
9. Conclusion: Why Apigenin can be a natural solution
Apigenin has proven to be a variety of flavonoids, which due to its natural properties a safe and effective Support for Sleep, relaxation and general Well -being offers. Whether to improvement the Sleep quality, to reduction from stress or as anti -inflammatory means - The flavonoid represents a natural alternative to synthetic means.
The availability of apigenin in food such as Chamomile, lemon grass or celery as well as in highly concentrated form as Dietary supplements.
Experts like Dr. Andrew Huberman emphasize the potential, especially for people who Quality of sleep on optimize naturally want. The previous ones scientific knowledge are promising, And the application can be easily integrated into everyday life-be it through regular consumption of apigenin-rich teas or targeted supplementary materials. Nevertheless, when it comes to health concerns or taking medication, a consultation with a doctor should always be consulted.
In summary Apigenin one effective, natural Solution For modern challenges like Sleep disorders, stress and Inflammation. Due to its versatility and good tolerance, it is a sensible addition to everyone who wants to improve your health and quality of life in the long term.
