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.
Dosage & Timing
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.
How To Do It
Get isolated apigenin
Look for apigenin capsules (50mg). Alternatively, strong chamomile tea provides lower but meaningful amounts.
Take before bed
Take 50mg 30-60 minutes before sleep. Effect is subtle — mild relaxation, not heavy sedation.
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.
Primary Literature
Who Popularized This
Interactions & Warnings
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
Measurable Outcomes
Related Protocols
Magnesium (Glycinate/Threonate)
200-400mg elemental magnesium daily. Half the population is deficient in this mineral involved in 300+ enzymatic processes including sleep, muscle function, and mood.
Vitamin D3 + K2
2,000-5,000 IU vitamin D3 daily with K2 (MK-7). Most people are deficient, and optimal levels (40-60 ng/mL) support immune function, bone health, and mood.
Ashwagandha (KSM-66)
300-600mg KSM-66 ashwagandha daily. Clinical trials show reduced cortisol (~30%), improved sleep quality, and modest testosterone increases.
Foundational Supplement Stack
The essentials: D3+K2, Magnesium, Omega-3, and Creatine. These four address the most widespread deficiencies with the strongest evidence bases.