Apigenin Dosage for Sleep: Does apigenin help with sleep?
Sleep is essential for our physical and mental health, but achieving a restful night can be challenging. Apigenin, a flavonoid found in various plants such as celery, parsley, and chamomile, has garnered attention for its potential to promote sleep. However, the question remains: how much apigenin should we take for better sleep?
First, it’s important to understand that the optimal dosage of apigenin for sleep can vary depending on individual factors such as age, weight, and overall health status. Therefore, it’s always advisable to consult a healthcare provider before taking any supplement, including apigenin.
In general, studies suggest that dosages of apigenin ranging from 50 to 200 milligrams (mg) may be effective for improving sleep quality. However, it’s crucial to note that these dosages are not standardized, and the optimal amount may vary from person to person.
When considering apigenin dosage for sleep, it’s also essential to look at the timing of ingestion. Taking apigenin before bedtime may help promote a restful night’s sleep. However, it’s important not to exceed the recommended dosage, as high doses may have unwanted side effects.
what foods are rich in Apigenin?
It’s also worth mentioning that apigenin is naturally present in many foods, so increasing your intake of these foods may also help boost your apigenin levels. Foods rich in apigenin include celery, parsley, chamomile tea, and some fruits and vegetables.
celery image from pixabay.com
Health Effects of Apigenin
Apigenin is a natural compound found in celery that has several beneficial health effects. Here are some of the major health effects of apigenin:
- Aids in lowering blood pressure: Apigenin helps in lowering blood pressure, thanks largely to its ability to dilate blood vessels. Long-term moderate intake of apigenin may have an adjunctive therapeutic effect on hypertensive patients.
- Improve constipation: As apigenin contains a large amount of dietary fiber, it can promote gastrointestinal peristalsis and help digestion, thus improving the symptoms of constipation.
- Assist in lowering blood sugar: the vitamins, minerals and carbohydrates in apigenin help improve sugar metabolism, which has a positive effect on lowering blood sugar levels.
- Anti-tumor effect: Some in vitro experiments have shown that apigenin has a killing effect on a variety of cancer cells, such as nasopharyngeal cancer, liver cancer, lung cancer and so on. However, it should be noted that the results of in vitro experiments may not be realized in vivo, and the dose of apigenin needed to fight cancer may be far more than the daily consumption.
- Anti-inflammatory and antioxidant: Apigenin has anti-inflammatory and antioxidant properties that may help the body fight inflammation and oxidative stress, thereby maintaining health.
- Other health benefits: Apigenin also helps to lower blood lipids, enhance bone health (due to the high calcium and phosphorus content of celery), prevent colon cancer (by speeding up bowel movements and reducing the time that carcinogens spend in contact with the mucous membranes of the colon), and iron supplementation.
side effects:
However, it is worth noting that apigenin may produce some side effects at high doses. For example, it may reduce fertility and may also increase skin sensitivity to UV rays, which can increase the risk of dermatitis, sun damage, and photoaging. In addition, some people may be allergic to celery or apigenin, triggering a range of allergic symptoms.
Benefits of Apigenin for Sleep
The effects of apigenin on sleep are mainly in the following areas:
- Counteracting nerve excitation: Apigenin can counteract nerve excitation and help people fall asleep faster.
- Eliminate fatigue factor: rich dietary fiber in apigenin can promote gastrointestinal peristalsis and accelerate the discharge of toxins and metabolic waste in the body, which has an auxiliary effect on the elimination of fatigue factor, and thus may improve the quality of sleep.
- Tranquilizes the mind and removes boredom: Magnesium and potassium and other minerals contained in apigenin play a role in regulating the nervous system and promoting relaxation, which can tranquilize the mind and remove boredom, thus contributing to the improvement of sleep quality.
Please note that despite the benefits mentioned above, the exact effect of apigenin on sleep may vary from person to person. It is best to consult your doctor or professional health advisor for personalized advice if you have sleep problems.
Is it safe?
It appears to be safe to consume apigenin in normal amounts as part of your diet.
One study showed that participants who took chamomile extract that provided about 24 mg of apigenin per day did not have a higher rate of adverse events compared to the placebo group.
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