Apigenin (chamomile extract) and its benefits for sleep
Apigenin, a natural molecule found in camomile, could improve your sleep. In this article we will review the scientific studies, dosage and proven effects of this natural compound to help you get a better night's rest.
A quick reminder about apigenin?
Apigenin is a a natural compound belonging to the flavonoid familyThese are molecules found in abundance in the plant kingdom. Present in many everyday foods, it is attracting growing interest for its potential effects on sleep.
What's more, you're probably already consuming apigenin without knowing it! This molecule is hidden in many foods in your kitchen, particularly aromatic herbs such as parsley, thyme, oregano and basil. For herbal tea lovers, you'll find it in interesting quantities in camomile. (approximately 1% of dry mass). Fruits such as grapefruit and oranges, as well as certain drinks such as beer and wine, also contain it.
Studies have therefore looked at apigenin and sleep, and here's what they come up with.
How does apigenin influence our sleep?
Apigenin affects our sleep through a number of complex but well-identified biological mechanisms. Its main action is via interaction with GABA receptors (the brain's main inhibitory neurotransmitter) and the regulation of various biological markers linked to sleep.
It will therefore interact, but in a different way to conventional sleeping pills. What is particularly interesting is that it does so independently of benzodiazepine receptors, suggesting a potentially more favourable side-effect profile. (less risk of dependency).
Another fascinating aspect of apigenin is its action on oxidative stress and inflammation. You probably know that stress and inflammation can disrupt your sleep? Apigenin will help to reduce these disruptions by reducing the production of inflammatory molecules such as TNF-α and IL-6.
But that's not all! Apigenin also influences biological markers that are crucial for sleep. In particular, it increases levels of BDNF (a brain growth factor) and serotonin (precursor of melatonin, the sleep hormone). These changes help to create more favourable conditions for quality sleep.
What do scientific studies tell us about apigenin and sleep?
Research into apigenin and sleep is showing promising results, although it is important that to distinguish between studies on pure apigenin of those using chamomile extract.
In the field of animal studies, the work of Chow et al (2011) is particularly enlightening. Their team used telemetry to measure the sedative effects of apigenin in mice. By administering a dose of apigenin orallythey observed a significant reduction in locomotor activity within 90-120 minutes depending on the administration.
A major clinical study was conducted by Zick et al (2011). This research, conducted on patients with chronic primary insomnia, used a rigorous protocol: 540 mg chamomile extract per day (equivalent to approximately 5.4 mg apigenin)divided into two doses for 28 days.
The results showed an improvement in daytime functioning, although the results did not reach statistical significance.
More recently, Godos et al (2020) carried out a major cross-sectional study on a cohort of Italian adults. This research established for the first time a direct correlation between dietary intake of apigenin and sleep quality. Interestingly, people with a higher intake of apigenin in their diet reported a better quality of sleep.
Chang and Chen (2016) shed particular light with their randomised controlled trial of postpartum women. Using chamomile tea for a fortnightThey observed significant improvements not only in the quality of sleep but also in the symptoms of post-natal depression.
These studies show that research into apigenin follows two main paths: the study of the pure molecule and that of the natural extracts that contain it. The results suggest progressive rather than immediate efficacy, with benefits that seem to accumulate with regular use.
Questions you may have about apigenin and sleep
Is apigenin a sleeping pill?
No, apigenin is not a sleeping pill in the traditional sense of the term. Rather, it is a a natural compound that promotes sleep in a gentle way, without causing the effects characteristic of traditional sleeping pills.
Unlike traditional sleeping pills, which can be addictive and have significant side effects, apigenin has a more subtle effect on your body. It does not 'force' you to sleep, but rather helps your body to return to its natural rhythm, notably by reducing anxiety and oxidative stress. Studies have shown thatapigenin is also good for the heart.
Does apigenin cause drowsiness?
Studies show that apigenin produces a mild sedative effectThis is very different from the incapacitating drowsiness that can be caused by certain drugs. In fact, it promotes a state of calm and relaxation rather than true drowsiness.
The ideal time to consume apigenin-rich foods or supplements is in the early evening. (about 2-3 hours before bedtime)This allows your body to benefit fully during your sleep cycle.
How much apigenin should I take to help me sleep?
Most of the clinical studies used chamomile extracts containing approximately 270 mg twice daily, i.e. less than 50 mg of Apigenin per dose.
Other questions you're probably asking yourself
Does apigenin influence dreams?
Current research does not provide direct data on the impact of apigenin on dreams. However, its effect on serotonin levels and brain activity suggests that it could influence sleep phases, particularly REM sleep where most dreams occur.
Is it possible to develop tolerance to apigenin?
Long-term studies on apigenin are reassuring on this point. Unlike many substances that affect sleep, apigenin does not appear to induce tolerance. This is due to its mode of action, which does not disrupt the natural sleep mechanisms, but supports them via different metabolic pathways (in particular through its action on oxidative stress and inflammation).
Is apigenin more effective in some forms than others?
The bioavailability of apigenin varies according to its form. Studies have shown that when compounds such as apigenin are isolated from their natural source, their bioavailability can be compromised. This means that the body may find it more difficult to absorb and fully benefit from them.
However, in our case, the apigenin we are proposing comes directly from chamomile extract, making it more bio-available.
When kept in its natural environment, apigenin is accompanied by cofactors and bioactive components that act synergistically to facilitate its absorption by the body.
In other words, chamomile extract allows apigenin to be better assimilated and more effective, compared with an isolated form. This not only ensures optimal absorption, but also that you get the most out of apigenin's soothing and relaxing benefits.
By choosing our apigenin extracted from chamomile, you are opting for a more natural and bioavailable form, making it a superior solution.
Let's now draw some conclusions from everything we've learned about apigenin and sleep.
In conclusion: apigenin, a natural ally for your sleep
Science confirms it: apigenin is not just a natural compound, but a real ally for our sleep. The scientific studies presented in our article demonstrate its effectiveness through several well-identified mechanisms of actionincluding its interaction with GABA receptors and its impact on biological markers of sleep.
What makes our chamomile extract particularly interesting is that it is obtained exclusively from flowerswhere apigenin is naturally concentrated. Unlike synthetic products or extracts using the whole plant, our approach respects the natural synergy of the compounds present in the chamomile flower. The clinical studies cited above, in particular the one using 270 mg of chamomile extract twice a day, confirm the relevance of this approach.
The major advantage of our extract lies in its gentle yet effective action. As research on lack of tolerance and dependenceWith chamomile, you can use it with peace of mind over the long term, without fear of the side-effects often associated with conventional sleeping pills. What's more, the natural bioavailability of apigenin in chamomile flower ensures optimum absorption by your body.
By choosing tobuy our naturally-occurring apigeninBy opting for a sleep aid, you are choosing a scientifically validated solution that respects your physiology and fits in perfectly with a holistic approach to sleep.
References
- DOI: 10.1186/1472-6882-11-78 - "Preliminary examination of the efficacy and safety of a standardised extract of chamomile for primary chronic insomnia: a randomised placebo-controlled pilot study".
- DOI: 10.1089/acm.2019.0252 - "Presumed antidepressant effect of oral chamomile extract in subjects with comorbid generalised anxiety and depression".
- DOI: 10.1016/j.phymed.2016.10.012 - "Long-term chamomile treatment for generalized anxiety disorder: A randomized clinical trial".
- DOI: 10.1111/jan.12836 - "Effects of an intervention with chamomile tea on sleep quality and depression in postnatal women with sleep disorders: a randomised controlled trial".
- DOI: 10.1007/s10072-018-3415-1 - "Evaluation of the effect of a topical chamomile oleogel as relief for migraine without aura: a randomised, double-blind, placebo-controlled crossover study".
- DOI: 10.1016/j.mehy.2014.08.023 - "Potential effect and mechanism of action of topical chamomile oil on migraine: a medical hypothesis".
- DOI: 10.3390/nu12051226 - Specific dietary (poly)phenols are associated with sleep quality in a cohort of Italian adults".
- DOI: 10.1055/s-0030-1250589 - "Telemetry as a tool for measuring the sedative effects of a valerian root extract and its unique constituents in mice".
- DOI: 10.1016/S0367-326X(00)00186-6 - Behavioural characterisation of the flavonoids apigenin and chrysin
- DOI: 10.3233/JAD-2010-101593 - "The flavonoid apigenin protects cerebral neurovascular coupling against beta-amyloid-induced toxicity in mice".
