Sleep problems plague more than one fifth of adults today. Scientific research points to apigenin as a promising solution. This natural compound reduces cortisol production by 47.5% in human adrenal cells.
This piece dives deep into the question “does apigenin help with sleep?“. Learn about the science behind its benefits and get practical tips to use this compound for improved sleep quality.
What is apigenin and where is it found?
Apigenin is a natural flavonoid you can find throughout the plant kingdom. This bioactive compound belongs to the flavone subclass of flavonoids. Plants produce these polyphenolic compounds to protect themselves against ultraviolet radiation, pathogens, and environmental stressors. The sort of thing I love about apigenin lies in its structure, sources and historical uses that help us understand its sleep benefits better.
The molecular structure of apigenin
Scientists know apigenin by its chemical name 4′,5,7-trihydroxyflavone, which shows its specific molecular structure. The molecules unique arrangement has two fused rings, one oxygen, containing heterocycle and one benzene ring. These rings create a phenylchromane nucleus with an extra phenyl group attached. This structure lets apigenin work as a free radical scavenger, chelate positive ions and block certain enzymes like xanthine oxidase.
Nature produces apigenin in several forms. Pure apigenin doesn’t dissolve well in water, but plants make it in glycosylated forms (especially apigenin-7-O-glucoside). They also create glucuronide, acetylated and methyl ester variants that our bodies can absorb better.
Natural dietary sources of apigenin
Many common foods and drinks we consume daily have plenty of apigenin. The richest dietary sources include:
- Parsley: has the highest concentration;
- Celery and celeriac: the second highest vegetable source;
- Chamomile: the flowers are particularly rich, making up 68% of total flavonoids;
- Herbs: oregano, thyme, basil and tarragon have significant amounts;
- Vegetables: onions, rutabagas and lettuce;
- Fruits: oranges, kumquats and grapefruit;
- Beverages: tea, beer and wine also provide apigenin.
Our bodies process apigenin in fascinating ways. Apigenin has low solubility but high intestinal permeability, with absorption occurring through both passive and active transport mechanisms. Our colons microbiota species break down apigenin into smaller phenolic compounds that enter our bloodstream.
Historical use in traditional medicine
Traditional medicine systems in cultures of all sizes have used apigenin for centuries. Chamomile tea stands out as one of the most documented traditional uses, known for its calming and digestive benefits.
People have used apigenin rich plants for their anti-inflammatory, antibacterial and sedative properties. Modern science hadn’t isolated and named apigenin yet, but people recognized and valued the therapeutic effects of certain herbs that we now know contain high amounts of this flavonoid.
How apigenin affects the brain and sleep cycle
Scientists now know why apigenin shows great promise to improve sleep quality. This flavonoids effects on specific brain pathways explain its growing popularity as a natural sleep aid.
Interaction with GABA receptors
Apigenin helps people sleep better through its interaction with gamma-aminobutyric acid (GABA) receptors in the brain. GABA, the main inhibitory neurotransmitter, creates calming effects on the nervous system. Research shows apigenin binds to GABA receptors and works like benzodiazepines, though through different mechanisms.
Flumazenil (a benzodiazepine antagonist) can block apigenins sedative effect. This suggests it works at the benzodiazepine binding site of GABA receptors. Such interaction helps promote relaxation and eases the transition to sleep without the heavy sedation of prescription sleep medications.
Effects on cortisol and stress reduction
Apigenin changes how our bodies respond to stress, which affects sleep quality directly. Research shows apigenin can inhibit cortisol secretion from human adrenal cells. This reduction in cortisol helps improve sleep since high stress hormones often disturb sleep patterns.
Studies in rodents show apigenin supplements increased several key compounds in the hippocampus:
- Brain-derived neurotrophic factor (BDNF);
- CREB and phosphorylated CREB;
- Serotonin.
These brain chemistry changes support the idea that apigenin promotes sleep by fighting stress responses. The compound also lowers inflammatory markers like TNF-α, IL-6, and iNOS1. This matters because long term sleep loss leads to severe brain inflammation.
Impact on circadian rhythm regulation
Our internal 24 hour clock, the circadian rhythm, plays a key role in sleep quality. Apigenin appears to help regulate this vital system. The compound tells your brain when it’s time to prepare for sleep by supporting natural sleep-wake cycles.
People who take apigenin tend to experience longer periods of deep, restorative sleep with fewer nighttime wake ups. The compound strengthens circadian rhythms and makes it easier to maintain regular sleep schedules.
Studies from the last several years link higher apigenin intake to better sleep quality in adults. This suggests eating apigenin rich foods or taking supplements might help maintain healthy sleep patterns long term. This circadian support becomes vital as we get older, since poor sleep speeds up aging while aging often disrupts sleep quality. Scientists call this relationship a “vicious cycle” between these two processes.
Scientific research on apigenin’s sleep benefits
Scientists have gathered strong evidence about apigenins sleep benefits in the last few years. Studies range from lab animals to human clinical trials and researchers keep discovering how this flavonoid could be a natural sleep aid.
Animal studies on sedative effects
Lab research shows convincing proof of apigenins sedative properties. Mice given apigenin showed strong dose dependent muscle relaxant effects that could help people with muscle spasms or spasticity. The treatment didn’t affect their consciousness. The Climbing test, which checks motor balance and muscle coordination, revealed that treated animals struggled to climb up a chain, suggesting muscle relaxation.
Scientists used the Chimney test to check animal alertness, which confirmed these sedative effects. The muscle relaxant effects peaked 4 hours after giving apigenin in both climbing and chimney tests. Higher doses started working within 2 hours.
Human clinical trials with chamomile
Human studies about apigenins sleep benefits mainly use chamomile extract, which contains about 1% apigenin. A 28 day clinical trial tested 270 mg of chamomile extract twice daily against a placebo in people with primary insomnia. Results showed better daytime functioning, though the difference wasn’t statistically significant.
Research on apigenin and sleep quality
Scientists have found more evidence for apigenins sleep benefits through observational research. A study linked specific polyphenols to sleep quality and found that apigenin and naringenin helped people sleep better. People who ate less apigenin rich foods tended to sleep worse.
Apigenin affects both sleep and aging in interesting ways. It helps older mice learn and remember better while making them sleepy. The compound helps flies with neurodegenerative disease live longer and its glycosides extend worm lifespans.
Apigenin does more than just improve sleep. Studies show that chamomile extract reduces anxiety in people with generalized anxiety disorder (GAD) and helps with depression. An eight week study gave GAD patients 1500 mg of chamomile extract daily, which reduced anxiety even in those who also had depression.
Research suggests that apigenin helps people sleep better through various mechanisms. It reduces anxiety and might even slow down aging.
Combining apigenin with other sleep enhancing compounds
Apigenin works better for sleep when combined with certain nutrients and compounds. Research shows these smart combinations produce better results than using apigenin by itself. The compounds work together through complementary mechanisms.
Apigenin and magnesium create a powerful sleep promoting duo. Studies show that apigenin and magnesium threonate work together, each making the other more effective. This combination works well because both compounds affect GABA activity through different pathways.
Passionflower extract works like apigenin through GABA pathways, which might create a stronger calming effect. A study found that taking apigenin with resveratrol made apigenin 2.39 times more available to the body.
Sleep quality affects our health and how long we live. Natural compounds like apigenin are a great way to get better rest. You can add it to your sleep routine through food or supplements. It’s definitely worth thinking over as part of a complete plan to sleep better.
