Apigenin: effects, sleep, dosage & foods that contain it
1. Introduction
Apigenin is a naturally occurring flavonoid found in many plants and foods, including parsley and chamomile, celery and lemongrass. Known for its health-promoting properties, apigenin may be of particular interest at an appropriate dose because of its effects on sleep, its calming properties and its potential to support people with depression. Scientific studies show that apigenin can positively affect the nervous system and, by binding to GABA receptors in the brain, may produce a relaxing and anxiety-reducing effect.
The three best-known effects of apigenin are its sleep-promoting properties, its anxiety-reducing effects, and its possible role as a natural form of protection against inflammation and oxidative stress.
Because of these varied properties, apigenin is increasingly being studied as a natural alternative to synthetic sleeping pills and sedatives. This article covers its effects, suggested dosage, possible side effects and food sources that can help you include it in your diet.
Table of contents
- Introduction: What is Apigenin?
- How apigenin works
- Apigenin for better sleep
- Apigenin in foods and plants
- Buying apigenin: what to look for
- Apigenin: Possible side effects and risks
- Apigenin dosage: recommendations and tips
- Andrew Huberman on apigenin
- Conclusion: Apigenin as a natural option
2. How apigenin works
2.1. How apigenin affects the body
Apigenin exerts its effects mainly by binding to GABA receptors in the brain. GABA (gamma-aminobutyric acid) is a neurotransmitter that calms the central nervous system and can help reduce stress and anxiety, as well as insomnia. Through this interaction, apigenin may have a naturally calming and sleep-promoting effect, without the side effects associated with synthetic sedatives. Studies also indicate that apigenin has anti-inflammatory and antioxidant properties that protect cells from free-radical damage and reduce inflammation in the body.
Another important effect of apigenin may be its potential support for people with depression. Scientists suspect that it may affect neurotransmitters such as serotonin and dopamine, which help regulate mood. Apigenin is also being studied for its potential cancer-inhibiting effects. Early findings suggest it may inhibit the growth of certain cancer cells and trigger programmed cell death (apoptosis). These varied effects make it a promising natural compound that is still being studied.
Watch my video about GABA on YouTube:
2.2. Apigenin and sleep
Apigenin has attracted scientific interest. Studies have found that it binds to benzodiazepine receptors in the central nervous system, producing a calming effect that may make it easier to fall asleep. These findings are based on studies examining the interaction between apigenin and GABAA-receptors.
Clinical research found that chamomile extract enriched with apigenin significantly improved sleep quality in older adults. These studies point to its potential as a natural sleep aid.
Apigenin’s calming effect on the central nervous system may help reduce anxiety and improve sleep quality. Taking apigenin in combination with magnesium L-threonate and L-theanine may be one way to address sleep disorders and improve sleep quality.
2.3. Apigenin’s potential role in depression
Apigenin may have calming and potentially mood-lifting properties, making it an interesting natural compound that may offer support for people with depression.
Scientific studies indicate that apigenin has anti-inflammatory effects. This is relevant because chronic inflammation is associated with the development of depression. By inhibiting certain pro-inflammatory cytokines, apigenin may help ease depressive symptoms associated with inflammation.
Another possible mechanism involves neuroplasticity, or changes in neural structures. Research suggests that apigenin may promote the formation of new neural connections and support areas of the brain such as the hippocampus. This process is important for coping with stress and improving mood. Studies also suggest that apigenin may regulate monoamine neurotransmitters such as serotonin and dopamine, which play a key role in stabilising mood.
2.4. Apigenin and cancer
In scientific studies, apigenin has shown potential cancer-inhibiting properties. It affects several biological processes involved in the development and growth of cancer cells.
Potential cancer-inhibiting effects of apigenin:
- Inhibition of cell proliferation: Apigenin can slow down the growth of cancer cells by stopping the cell cycle in the G₂/M phase and thus preventing cell division. In one study, this effect was observed in leukaemia cell lines.
- Induction of apoptosis: Apigenin promotes programmed cell death in tumour cells, which may contribute to reducing tumour mass. This effect was observed in breast cancer cells in a study.
- Antioxidant and anti-inflammatory effects: Apigenin has antioxidant properties and may reduce inflammatory processes associated with cancer. These properties are described on the Wikipedia page about apigenin.
3. Apigenin for better sleep
Sleep problems are widespread today, and many people are looking for natural alternatives to synthetic sleeping pills.
Apigenin has become an effective sleep aid that may gently improve sleep quality. Its calming effect on the central nervous system may make it easier to fall asleep and may also positively affect sleep duration and depth.
The following sections explain why apigenin may help with sleep, what dosage is recommended for the best results, and which scientific studies have examined its effects.
Meditation and exercise may also contribute to better sleep. Read more in my post about L-theanine and meditation.
3.1. Why apigenin may help with sleep
Apigenin may support sleep naturally by acting on GABA receptors in the brain. These receptors play an important role in inhibiting nerve-cell activity and promoting relaxation in the central nervous system.
It binds to the same receptors as conventional sleeping pills, but without the unpleasant side effects, such as dependence or next-day drowsiness, that are often associated with synthetic substances. This may make it a gentler sleep aid with fewer side effects.
Apigenin also has antioxidant properties that may help reduce oxidative stress. Oxidative stress can worsen sleep problems by impairing cell regeneration and disrupting natural sleep cycles. By neutralizing free radicals and protecting cells, apigenin may support the body’s recovery overnight. Better cellular health and lower stress-hormone levels may contribute to deeper, more restorative sleep.
Another possible factor is apigenin’s role in lowering cortisol, the well-known “stress hormone.” High cortisol levels, especially in the evening, are a common cause of difficulty falling asleep. By lowering cortisol, apigenin may help put the body in a relaxed state, making it easier to fall asleep and potentially improving sleep quality.
3.2. The right apigenin dose for sleep
The right dosage is important for making the most of apigenin’s sleep-promoting properties. According to studies, around 50 to 100 milligrams of apigenin per day may be enough to positively affect sleep. This amount may have a calming effect without causing unwanted side effects such as daytime sleepiness. The suggested time to take it is around 30 to 60 minutes before bedtime, when the body may absorb it effectively.
For the best results, apigenin may be taken alongside a healthy sleep routine. This includes a regular sleep schedule, reducing screen time before bed, and creating a quiet sleep environment. Apigenin may also be combined with other natural sleep aids, such as magnesium or L-theanine, to increase its calming effect.
Supplements are usually available as capsules or extracts. Check the product’s purity and quality. High-quality supplements list the exact amount of the active ingredient and avoid unnecessary additives. If you prefer a natural source, you can also regularly drink lemongrass tea, which contains a high concentration of apigenin.
3.3. Studies of apigenin and sleep
Apigenin’s sleep-promoting properties have been examined in a number of scientific studies. Here are five studies that discuss its effects on sleep:
- Apigenin and GABAA-receptors: This study reports that apigenin binds to GABAA receptors and has a calming, sleep-promoting effect. [PubMed]
- Chamomile extract and sleep quality in older adults: This study found that chamomile extract enriched with apigenin improved sleep quality in older adults. [Avea insights] - You can also drink lemongrass tea as an alternative.
- Apigenin and sleep latency in mice: This study reports shorter time to fall asleep and longer total sleep time in mice. [ZEC+ Nutrition]
- Apigenin and sleep quality in nursing-home residents: A study of 60 nursing-home residents found significantly better sleep quality among those who received 400 mg of chamomile extract daily. [Schlaf.org]
- Apigenin and sleep regulation through GABA-receptor interaction: This study suggests that apigenin may affect sleep regulation in the central nervous system by binding to GABA receptors. [Psychiatrist Winterthur]
4. Apigenin in foods and plants
Apigenin is found in many plants and is easy to include in everyday meals. Herbs, vegetables and certain teas are notable plant sources of this compound. Chamomile tea is a well-known source, but foods such as celery and parsley are also rich in this flavonoid.
The following sections cover foods that contain a lot of apigenin and plants with high concentrations of this flavonoid. You’ll also learn why lemongrass tea, for example, is not only delicious but may also contribute to dietary apigenin intake.
4.1. Foods rich in apigenin
Natural food sources make it easy to include this flavonoid in your diet. Chamomile tea is especially notable as a well-known source, and drinking it regularly may contribute to relaxation.
Foods with a high apigenin content include:
- Parsley: Fresh parsley is a particularly rich source of apigenin and works well in salads, soups or smoothies.
- Celery: Both celery stalks and leaves contain apigenin and are an easy way to add this flavonoid to everyday meals.
- Chamomile: Chamomile tea is one of the best-known natural sources and is valued for its soothing properties.
- Lemongrass tea: Along with its fresh taste, lemongrass tea provides apigenin and may promote relaxation. Learn more about lemongrass in the linked blog post on its effects.
- Oranges: In addition to vitamin C, citrus fruits such as oranges also contain apigenin and thus offer an additional dietary source of apigenin. Find our orange tea made with permaculture-grown oranges.
Eating these foods may increase your daily apigenin intake. As part of a balanced diet, this flavonoid may support sleep and contribute to general health. For a higher concentration, consider regularly drinking freshly brewed chamomile or lemongrass tea.
4.2. Which plants contain apigenin?
Apigenin can be included in everyday life through drinks, meals or supplements. Here is an overview of 20 plants that contain apigenin:
- Chamomile: Tea, extract or capsules
- Parsley: Fresh, dried or as a powder
- Lemongrass: 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
- Romaine lettuce: Fresh leaves in salads
- Coriander: Fresh or as a spice
- Yarrow: Tea or dried
- Grapefruit: Fresh or as a juice
- Oranges: 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 variety of options to suit different preferences and lifestyles. Regularly consuming them—whether as fresh ingredients such as parsley or in soothing teas such as chamomile and lemongrass—may support health as part of a varied diet.
5. Buying apigenin: what to look for
When buying apigenin, focus on the product’s purity and quality. High-quality supplements avoid unnecessary additives and state the amount of active ingredient per dose.
Choose a product from a reliable source and, ideally, one that has been laboratory-tested. Apigenin is available as capsules, powder or extracts; choose the form that best fits your routine.
For dietary apigenin from natural sources, consider high-quality chamomile or lemongrass teas.
6. Apigenin: Possible side effects and risks
Although apigenin is a naturally occurring flavonoid found in many plant foods and is generally considered safe, excessive intake or individual sensitivity may cause side effects. Here are seven possible side effects and their potential causes:
- Gastrointestinal complaints: Nausea, vomiting and diarrhoea 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 sensitive to plants in the Asteraceae family, such as chamomile, may develop a rash, itching or breathing difficulties. [Source]
- Influence of blood clotting: Apigenin may affect blood clotting, which could be a concern for people taking 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 toxicity: Although it is safe in usual doses, animal studies have shown that extremely high amounts can lead to liver damage. [Source]
The side effects listed above are uncommon and usually occur with high doses or individual sensitivity. For safe use, especially as a supplement, consult a doctor beforehand.
7. Apigenin dosage: recommendations and tips
The right apigenin dosage depends on the form you choose and your intended use. Natural sources such as lemongrass are suitable for moderate intake, while supplements allow more precise dosing. Here are two examples of how to dose and prepare apigenin-containing products:
- Lemongrass tea: To make a relaxing cup with a moderate amount of apigenin, steep 1–2 teaspoons of dried lemongrass in hot water per cup (about 250 ml). Steep for 8–10 minutes and drink about 30 minutes before bedtime.
- Dietary supplements (capsule or powder): Dietary supplements offer precise dosage. The recommended daily dose is 50 to 100 mg of apigenin per day. Capsules usually provide a pre-measured amount. Powder can be mixed into water or a smoothie.
8. Andrew Huberman on apigenin
Dr. Andrew Huberman, neuroscientist and professor at Stanford University, emphasizes apigenin’s potential as a natural sleep aid. In his lectures and podcasts, he recommends taking 50 mg of apigenin about 30 minutes before bedtime to improve sleep quality. He also notes that apigenin may calm the central nervous system by modulating GABA receptors.
Dr. Huberman says apigenin may be a natural alternative to synthetic sleeping pills with fewer side effects. However, he recommends consulting a doctor before taking it, especially if you already take medication or have health concerns.
For more information and Dr. Huberman’s detailed explanation, watch the video below:
9. Conclusion: Apigenin as a natural option
Apigenin has proven to be a versatile flavonoid whose natural properties provide safe and effective support for sleep and relaxation and overall well-being. Whether for improving sleep quality, reducing stress or as an anti-inflammatory agent, this flavonoid represents a natural alternative to synthetic remedies.
Apigenin is found in foods such as chamomile, lemongrass and celery, as well as in concentrated supplements.
Experts such as Dr. Andrew Huberman highlight apigenin’s potential, particularly for people who want to improve their sleep naturally. Research to date is promising, and apigenin can be incorporated into daily life through apigenin-rich teas or supplements. If you have health concerns or take medication, consult a doctor.
In summary, apigenin is presented as a natural option for modern challenges such as sleep problems, stress and inflammation. Its varied properties and reported tolerability may make it a useful supplement for people looking to improve their health and quality of life over the long term.