Apigenin
Apigenin is a naturally occurring flavonoid concentrated in chamomile tea, parsley, celery, and other plant foods. It has gained attention primarily as a sleep-supporting compound due to its calming effects on the nervous system. It is one of the most well-studied dietary flavonoids for its sedative and anxiolytic properties.
Expert Evidence
17 references from 2 experts
“I take apigenin before bedtime, 50 milligrams. The major source of action is to calm the nervous system by adjusting things like GABA and chloride channels, and it also has a mild effect in reducing cortisol.”
Using Cortisol & Adrenaline to Boost Our Energy & Immune System Function
1:29:1416 references in 14 episodes from 2021–2025
Huberman consistently takes apigenin as part of his nightly sleep stack and considers it safe for regular use. He explains its mechanism through GABA and chloride channel activity, recommends 50mg before bed, but cautions that it inhibits estrogen, which is relevant for both women and men.
Consumption
Takes 50mg of apigenin nightly as part of his sleep stack (with magnesium threonate and theanine), 30-60 minutes before bed.
Benefits
Apigenin activates chloride channels and increases GABA activity to promote sleepiness, reduces cortisol, and helps accelerate the transition into sleep.
Best Practices
Recommends 50mg taken 30 minutes before sleep to reduce rumination and anxiety; combines it with magnesium threonate and theanine as a sleep kit, noting theanine should be dropped if dreams become too vivid.
Cautions
Apigenin is a fairly potent estrogen inhibitor, so women wanting to maintain estrogen levels should avoid it, and men should be mindful since they also need estrogen.
“Apigenin has been shown to cause neural stem cells to form new neurons and also strengthen the connection between neurons, which is an important function for learning and memory. Apigenin has also been shown to kill cancer cells.”
Smoothie #2: Prebiotics, Phytochemicals, "Anti-Nutrients" & Hydrolyzed Collagen
7:251 reference in 1 episode from 2016
Rhonda Patrick highlights apigenin's potential cognitive and anti-cancer benefits, noting research showing it promotes neurogenesis, strengthens neuronal connections important for learning and memory, and kills cancer cells. However, she provides no evidence of personal use, no dosing recommendations, and no discussion of cautions or side effects.
Side Effects
- Mild sedation or grogginess if taken during the day
- Possible digestive discomfort at high doses
- Rare allergic reactions in those sensitive to chamomile or related plants
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