Apigenin
Apigenin (4',5,7-trihydroxyflavone)
TL;DR
Apigenin is a chamomile flavonoid that binds benzodiazepine sites weakly and is taken at 50 mg before bed for calm and sleep. Human trials are scarce.
Ideal For
- Adults wanting a gentle wind-down supplement
- People who respond to chamomile tea and want a concentrated form
- Those avoiding melatonin but seeking evening calm
Avoid If
- You are pregnant or breastfeeding
- You take sedatives or benzodiazepines
- You are allergic to ragweed, daisies or chrysanthemums
- You take tamoxifen or other hormone-sensitive therapy
Frequently Asked Questions
How much apigenin is in chamomile tea?
Is there real human evidence for sleep?
Can it be combined with magnesium or glycine?
Does it raise NAD+?
Overview
Apigenin is a flavone found in chamomile, parsley, celery and several herbs. It has become popular as an evening supplement largely on the strength of its mechanism — partial binding at the benzodiazepine site of the GABA-A receptor — and on chamomile trials rather than on trials of isolated apigenin itself.
That distinction matters. Chamomile extract standardised to apigenin has been tested in generalised anxiety disorder, where 1500 mg/day over eight weeks reduced anxiety scores, and in insomnia, where results are modest and inconsistent. Isolated apigenin at the typical 50 mg dose has almost no direct human sleep data. Preclinical work is broader — CD38 inhibition raising NAD+, anti-inflammatory effects, and effects on proliferation in cell models — but none of that has been confirmed in people at supplemental doses.
Apigenin is a reasonable, low-risk part of an evening routine. It is not a substitute for sleep hygiene or for treatment of a diagnosed sleep disorder, and the honest summary is that mechanism currently outruns evidence.
How It Works
- Binds the benzodiazepine site of GABA-A receptors as a weak partial agonist
- Inhibits CD38, which in preclinical models slows NAD+ degradation
- Suppresses NF-kB signalling and downstream inflammatory cytokines
- Antioxidant activity through direct radical scavenging and Nrf2 signalling
- Weak monoamine oxidase inhibition in vitro
Quick Facts
- Promotes calmness and sleep
- Neuroprotective effects
- Anti-inflammatory action
- May enhance longevity pathways
- Supports NAD+ metabolism
Benefits & Outcomes
NAD+ Restoration
Apigenin inhibits the NAD-consuming enzyme CD38 in laboratory models, but human NAD data is absent.
Improved Sleep Quality
Isolated apigenin has not been tested for sleep in humans; the reputation rests on chamomile.
Stress Resilience
Any calming effect is likely small and comes from chamomile preparations rather than isolated apigenin.
Neuroprotection
Neuroprotective effects are confined to cell and animal models.
Supporting Research4 studies
Ethnobotany, Phytochemistry and Bioactivity of the Genus Turnera (Passifloraceae) with a Focus on Damiana - Turnera diffusa
Szewczyk K, Zidorn C
Damiana contains flavonoids (notably apigenin derivatives), terpenoids and arbutin with aphrodisiac, anxiolytic and PDE-5 inhibitory activity demonstrated almost exclusively in animal and in vitro models.
Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: a randomized clinical trial
Mao JJ, Xie SX, Keefe JR +3 more
Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: a randomized clinical trial.
A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder
Amsterdam JD, Li Y, Soeller I +3 more
A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder.
Apigenin: a natural molecule at the intersection of sleep and aging
Kramer DJ, Johnson AA
Apigenin: a natural molecule at the intersection of sleep and aging.
Safety Information
Potential Side Effects
Very few reported at typical doses. Mild drowsiness, and allergic reactions in people sensitive to related plants. Long-term safety at concentrated doses has not been studied.
Contraindications
Cross-reactive allergy is the main practical risk for people sensitive to the Asteraceae family. Additive sedation with other CNS depressants. Theoretical oestrogenic activity means caution in hormone-sensitive conditions.
Drug Interactions
- Benzodiazepines and Z-drugs — additive sedation
- Warfarin — chamomile preparations have case reports of raised INR
- CYP1A2 and CYP3A4 substrates — apigenin inhibits these enzymes in vitro
- Tamoxifen — theoretical competition at oestrogen receptors
Pregnancy & Breastfeeding
Pregnancy: Likely unsafe
Breastfeeding: Not enough evidence to judge
Dosage Guidelines
Dosage Used in Studies
50-200 mg
Best Time to Take
30-60 minutes before bed
Best Form
Chamomile extract standardised to apigenin where the goal is anxiety, since that is where the human evidence sits
Bioavailability
Flavonoid with low bioavailability. Found in chamomile, parsley, celery. May have anxiolytic and sleep-promoting effects. Anti-inflammatory properties. CYP450 enzyme interactions possible.
Dosing by Goal
| Goal | Dose | Notes |
|---|---|---|
| Standard | 50 mg before bed | |
| Range | 50-100 mg/day | |
| Anxiety | 1500 mg/day of chamomile extract standardised to 1.2% apigenin | |
| Notes | No established upper limit; long-term high-dose safety is untested |
Forms Compared
Isolated apigenin
Typically 50 mg capsules; poor water solubility limits absorption
Chamomile extract standardised to apigenin
The form behind the human anxiety trials, usually 1.2% apigenin
Liposomal or phospholipid apigenin
Marketed for better absorption; comparative human data are lacking
Food & Timing
With a small amount of dietary fat, which helps absorption of this poorly soluble flavone
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.