howtosupplement
Sleep/Mood

Apigenin

Plant flavonoid from chamomile and parsley studied for mild calming and anti-inflammatory effects, mainly for sleep and relaxation.

Apigenin

Apigenin

33
score
D
evidence
Caution
risk

Proven Benefits

01May improve sleep quality
02May reduce anxiety

Chemical Forms

Recommended
  • Apigenin
  • Chamomile extract (standardized)
Avoid
  • Unstandardized chamomile powder (variable apigenin content)
Expert Note

Pure apigenin gives a known dose of the active flavone, while whole chamomile powder varies widely in content. Standardized chamomile extracts provide more reproducible apigenin levels, but there is no proven bioavailability-enhanced form with clear human superiority.

Protocol

Amount
50 mg
Frequency
Once daily
When
Evening, 30-60 minutes before bed; may take with a small amount of fat.

Safety & Limits

Upper Safe Limit
No established UL; 50 mg/day is the most commonly studied supplemental dose. Safety data are limited above 200 mg/day.
Cycling
Safe for continuous use

Contraindications

Benzodiazepines, Z-drugs, opioids, or other CNS depressants — additive sedation and impairment
Pregnancy or breastfeeding — insufficient safety data at supplemental doses
Scheduled surgery — discontinue 2 weeks prior due to potential sedative effects

Synergies

Magnesium glycinate

Magnesium also supports GABAergic signaling and muscle relaxation, which may complement apigenin's calming effects.

L-theanine

Both promote relaxation without strong sedation and are often combined for sleep-onset support.

Avoid Combining With

  • ✕Caffeine within 6-8 hours (counteracts calming effects)
  • ✕Nicotine or pre-workout stimulants (blunt relaxation)
  • ✕Alcohol (can worsen sleep quality and add sedation)
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