Apigenin
A chamomile-derived flavonoid that's the cleanest sleep aid in the pre-bed stack. Mildly sedating without grogginess; also a CD38 inhibitor (slows NAD+ degradation).
Strong mechanism evidence for GABAergic effects, CD38 inhibition, anti-inflammatory action. Moderate clinical evidence (mostly via chamomile trials) for anxiety and sleep. Effects: nights for sleep; 4–8 weeks for biomarkers.
Apigenin is a flavonoid concentrated in chamomile (especially Roman chamomile), parsley, and celery. It binds benzodiazepine-binding sites of GABA-A receptors gently (much milder than valerian or RX sedatives), producing relaxation and improved sleep onset without next-day grogginess in most users. Separately, apigenin inhibits CD38 — the enzyme that degrades NAD+ — making it part of some longevity stacks alongside NMN / NR. Popularised by Andrew Huberman's sleep cocktail.
- Form
- Apigenin capsules (often 50 mg). Chamomile tea (much smaller dose, also relaxing).
- Dose
- 50 mg pre-bed (Huberman protocol). Up to 200 mg/day for longevity / antioxidant use, split across the day.
- Timing
- PM 30–60 min before bed for sleep. AM if used for CD38 inhibition.
- Schedule
- Daily.
- Side effects
- Very well-tolerated. Rare GI upset.
- Interactions
- Sedatives — mild additive. CYP enzyme substrates — apigenin is a moderate CYP2C9 inhibitor. Anticoagulants — mild additive.
- Contraindications
- Allergy to chamomile or Asteraceae family. Pregnancy (chamomile is traditionally avoided in early pregnancy).
- Lab markers
- Not standard.
- Food sources
- Chamomile tea (Roman especially), parsley, celery, oregano, artichoke. Concentrated supplementation delivers higher doses than realistic food intake.
Pairs with
Magnesium glycinate, L-theanine, glycine (Huberman sleep cocktail). NMN / NR (CD38 inhibitor synergy for NAD+).
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