Apigenin Benefits And How To Take

In 2023, who isn’t interested in easing anxiety and reducing stress? Life post-pandemic hasn’t been easy for everyone.

Compounds like l-theanine, and adaptogens (like ashwagandha), all helpful for soothing the nervous system, have skyrocketed in sales.

But… there’s a new kid on the block.

Look no further than your local produce market to help you reduce anxiety and stress – apigenin.

What Is Apigenin?

Let’s cut to the chase. Apigenin is a flavonoid. Well, what is a flavonoid?

Flavonoids are chemical compounds found in plants, fruits, vegetables, and herbs that may possess different therapeutic benefits when consumed. Apigenin, like many other flavonoids, acts as an antioxidant and scavenges free radicals to help flame the oxidative stress fire.

Aka… apigenin helps to lower systemic, chronic inflammation.

Where To Find Apigenin

Luckily, apigenin is found in countless fruits and vegetables that many of us probably consume on a regular basis.

This phytonutrient is found in:

• chamomile (found in very high concentrations)
• rutabagas
• parsley
• cilantro
• celery
• onions
• oranges
• spinach
• thyme
• kumquats
• oregano
• tea
• basil
• tarragon
• passionflower
• spearmint

Apigenin can also be found in foods others might not consider to be so healthy, like beer and wine.

Because apigenin is an antioxidant, it helps reduce oxidative stress, which in turn promotes a healthy aging process. Not only that, but apigenin has anti-diabetic, anti-cancer, and immune-modulating properties.

But the benefits don’t stop there.

Apigenin And Sleep

Apigenin has also been shown to have sedative effects, potentially offering benefits for sleep and insomnia. One study showed that flavonoid reduced locomotor activity in rats.

Perhaps that’s why chamomile tea has traditionally been used in reducing insomnia and promoting quality sleep?

Although research hasn’t proven chamomile, in particular, to be useful in remedying sleep issues, they have found chamomile to be helpful in enhancing daytime functioning in those with insomnia.

Or perhaps the sleep benefits from apigenin come from its ability to reduce feelings of anxiety and cortisol levels. Insomnia is largely attributed to somatic hyperarousal, anyways.

Apigenin Anti-Anxiety Impact

Anxiety is rampant in our modern society. Demands from work and family, politics, and the media all paired with diets inevitably filled with trans fat, sugar, caffeine, and harmful chemicals make us stressed and anxious.

Even if you’re someone who lives a healthy lifestyle at baseline, you may be interested in further support for anxiety and building better resilience towards stress. We could all use a little extra nervous system support for life’s natural ups and downs.

There are many herbal supplements on the market to help with stress relief. In fact, the market is projected to make 756.6 million dollars by 2028.

You may have heard of Ashwagandha and Rhodiola, two of the most popular herbs on the market for stress and anxiety relief. Research shows these herbs have synergistic effects and have a more profound impact when taken together.

But what about apigenin? Could flavonoids play a role in reducing anxiety and stress? And can it be helpful when used in conjunction with other flavonoids?

The verdict remains on the latter, but what we know for sure is that apigenin can help with anxiety.

According to research, apigenin helps reduce levels of cortisol in your body, which isn’t surprising considering its sedative effects.

Increased cortisol keeps us in sympathetic overdrive, and foods high in apigenin like chamomile help keep cortisol levels stable to engage our parasympathetic nervous system, making us feel more relaxed.

Apigenin And Testosterone

Cortisol is not the only hormone impacted by apigenin. Longitudinal studies show this versatile flavonoid positively influences testosterone synthesis. It also helps to block signaling molecules of testosterone-suppressing proteins.

In other words, apigenin can boost testosterone levels.

This is pretty exciting news for biohackers and bodybuilders alike!

Testosterone is important for putting on muscle mass and plays a role in fat loss, sex drive, and energy levels.

This important hormone naturally declines as we age, largely due to lifestyle factors.

This is where supplementation can be beneficial. In a 2011 study, apigenin helped significantly boost testosterone production in mice.

More research needs to be done on humans, but these conclusions are certainly promising for the future of apigenin supplementation in declining hormone levels.

Apigenin also has aromatase-inhibiting properties. Aromatase is the enzyme responsible for converting testosterone into estrogen.

Apigenin can block this function and prevent estrogen dominance – similar to brassica foods like broccoli, brussels sprouts, and cabbage.

Also of note, apigenin helps boost testosterone in another way (inadvertently) by reducing cortisol levels since elevated cortisol can reduce testosterone production.

Apigenin For Weight Loss

Apigenin has been shown to help increase the function of NAD+, an enzyme involved in countless metabolic processes that turn food into energy and help regulate metabolism.

As we age, NAD+ levels naturally decline, and evidence is beginning to suggest that if NAD+ levels are maintained, obesity can be prevented, and the biological aging process will slow.

Apigenin was able to increase NAD+ in obese mice and, as a result, posed a benefit for fat and glucose metabolism.

More research is needed in this area, but it is encouraging so far.

Apigenin And The Cardiovascular System

We already know apigenin is a powerful anti-inflammatory agent which has rippling effects on every facet of our body. Heart health is no exception.

Apigenin has been proven to protect and preserve cardiovascular function.

Our hearts are in distress every day. From alcohol to bad diet, and even… or should I say especially… stress.

Stress, and the elevated levels of cortisol that inevitably ensue, can exacerbate any chronic condition.

We already know that apigenin reduces cortisol.

So, in turn, apigenin helps protect cardiovascular function.

This study found apigenin protected rats from heart attacks by three specific mechanisms of action:

• reducing edema (or swelling)
• apoptosis (or programmed cell death)
• lowering oxidative stress (inflammation)

If you or someone you love suffers from heart disease, it might be a good idea to gift them some passionflower or spearmint tea for their next birthday.

Apigenin In The Context Of Cognition

Of all the many benefits of apigenin, this one is a favorite. There are many popular nootropic herbs on the market like bacopa, ginkgo biloba, and ginseng… But the research on apigenin as a nootropic is very promising.

According to research published in the scholarly journal apigenin has cognitive enhancing benefits as a result of its powerful anti-inflammatory Neural Regeneration Research, properties.

If that is the case, can apigenin help with diseases associated with cognitive decline?

Maybe apigenin should be considered in the treatment of Alzheimer’s disease.

Cancer-Fighting Apigenin

Like some pesticides, molds like aflatoxins, and even some compounds found in plastics.

In one study done on mice with Alzheimer’s disease, the flavonoid improved memory and learning deficits. And in humans, it was found to suppress inflammatory mediators.

Apigenin helps reduce brain inflammation associated with cognitive decline and possibly other conditions like brain fog.

If this doesn’t give you enough reason to start eating a lot of celery, oranges, cilantro, and spinach, maybe this will…

Unfortunately, we can’t mention chronic diseases in the modern world without mentioning cancer.

There’s no doubt that cancer is prevalent. However, many things in our lifestyle are known carcinogens that we inevitably come into contact with every day.

Luckily, apigenin has anti-cancer benefits, too… and powerful ones. This plant compound protects against a wide variety of cancers and even has high selectivity for cancer cells as opposed to non-cancerous cells.

Apigenin fights cancer by inducing an immune response, programmed cell death, and suppressing cell invasion.

These anti-cancer benefits are supported in many studies.

The best part is, apigenin is extremely safe.

Let’s add apigenin to our Alzheimer’s, diabetes, heart disease, anxiety, AND cancer protocols!

How To Dose Apigenin And Safety Concerns

The question remains on how to reap the copious benefits associated with apigenin.

My favorite way?

Having a whole-foods, plant-rich diet. And adding fresh basil, thyme, and oregano to my cooking.

Research hasn’t necessarily nailed down the exact dosing of apigenin for its health benefits.

However, there is one thing we do know for sure. A diet full of phytonutrients and flavonoids protects against almost any chronic disease, including anxiety.

Although the bioavailability of foods is contingent on many variables, considering the complexity of the digestive process, apigenin supplements are considered to be absorbed in high rates.

One promising body of research done in Europe found that 23 milligrams of flavonoids per day are a healthy dosage for adults. Some suggest that the dietary intake of the antioxidant is closer to one gram.

Certain doses of apigenin can positively affect anxiety and sleep, although more research is needed to recommend higher doses in confidence.

Research has shown doses at 2.5mg to be helpful in improving sleep and reducing insomnia. It’s recommended to take apigenin one hour before bedtime.

Increased doses are also used to boost testosterone levels and build muscle mass, but more research is also needed here.

Most isolated flavonoid supplements contain much higher doses of the nutrient than one would typically consume naturally with their diet for therapeutic purposes.

Most supplements you’ll find on the market contain upwards of 150 mg per serving and several flavonoids in one.

Remember, flavonoids are generally considered very safe to consume, especially since most of us consume them daily in food. Therefore, taking them over the counter and even in conjunction with other supplements is okay.

As a general rule of thumb, always consult with your healthcare provider before adding any new supplement to your regimen.

Apigenin Side Effects

As mentioned, apigenin is considered to be very safe. A healthy, balanced diet contains variable amounts of apigenin from fruits, vegetables, and herbs anyways.

The side effects of apigenin supplementation and food consumption are scant to nil. If you happen to experience any stomach discomfort, headache, fever, or nausea after consuming chamomile extract or an isolated apigenin supplement, discontinue its use and contact your healthcare provider immediately.

Aside from internal use, topical products containing apigenin have been reported to cause skin irritations in some people. As recommended previously, stop using the product if any adverse reaction occurs.

More research is needed on this versatile phytonutrient to comprehend its safety in high doses fully. As always, before adding any supplement to your routine, speak to your doctor first.

Conclusive Thoughts On Apigenin

Apigenin is a flavonoid present in many plants that deliver therapeutic effects. Most sources of apigenin include chamomile, beer, tea, oregano, celery, wine, onions, and oranges, to name a few.

Apigenin has many benefits, including anti-cancer properties, heart health, easing anxiety and depression, mitigating insomnia, lowering inflammation, and boosting brain health.

The reality is you can’t supplement a bad diet. The best way to consume your recommended daily dose of apigenin is through a whole-food, plant-rich diet.

Olivia, Hensal, MS, CNS, CDN

Olivia is a dedicated functional nutritionist and health coach with extensive counseling and medical nutrition therapy experience, providing patients with one-on-one counseling sessions and personally crafted nutrition and health programs.

She is adept in cultivating new partnerships with a wider wellness community, implementing wellness programs, and functioning as a supplemental retail advisor.