Apigenin for Sleep and Relaxation
50mg apigenin before bed modulates GABA-A receptors for mild, clean sedation. Found naturally in chamomile. Also inhibits CD38 enzyme, potentially preserving NAD+ levels.
- Time
- 2 min/day
- Cost
- $0-20
- Equipment
- None required
- Min. Trial
- 2-4 weeks
Dosage & Timing
- Duration
- 2 min
- Frequency
- Nightly
- Best Time
- evening
Evidence Strength
3/5 — ModerateModerate evidence. GABA-A modulation by apigenin well-demonstrated in vitro (Viola et al., 1995). Chamomile clinical trials show anxiolytic effects. CD38 inhibition demonstrated in cell and animal models. Limited human trials specifically on isolated apigenin.
Overview
Take 50mg apigenin 30-60 minutes before bed. Apigenin is a flavonoid found in chamomile that acts as a positive allosteric modulator of GABA-A receptors, producing mild sedation and anxiolysis without next-day grogginess. It also inhibits CD38, which may preserve NAD+ levels.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Get isolated apigenin
Look for apigenin capsules (50mg). Alternatively, strong chamomile tea provides lower but meaningful amounts.
- 2
Take before bed
Take 50mg 30-60 minutes before sleep. Effect is subtle — mild relaxation, not heavy sedation.
- 3
Combine with sleep stack
Pairs well with magnesium threonate (200mg) and glycine (3g) as a non-drowsy sleep stack.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Chamomile therapy of generalized anxiety disorder
Chamomile extract produced greater anxiety symptom reduction than placebo.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 2 contraindications and 2 interaction notes before adding this protocol to a routine.
Contraindications
- Pregnant women (apigenin has mild estrogenic activity)
- Allergy to chamomile/Asteraceae family
Interactions
- May enhance effects of other sedatives
- Synergistic with magnesium threonate and glycine for sleep
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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