A typical dietary intake of apigenin is about 5 mg per day from most fruits and veggies you'd eat in a balanced diet [1]. While you get a lot of other good things with this way of getting apigenin, like fiber, vitamins, and minerals, it's not enough to reach the numerous health benefits apigenin offers.
Most people take apigenin supplements for their relaxing effects that support a healthy sleep routine and find that the optimal dosage range is 50 - 500 mg daily. This is a pretty big window, and that's because there isn't a standardized recommended dosage for apigenin. An individual's specific dose will depend on the main reason for taking apigenin and other health factors.
For new users, it's a good idea to start with a lower dose and gradually increase it if needed, observing how the body responds. This can help mitigate potential side effects like stomach upset that can come with high apigenin intake.
Apigenin Dosage
There isn't a daily recommended intake for apigenin supplementation, but there is research conducted on apigenin for its numerous health benefits, with doses ranging from 50-500 mg per day.
One's ideal dose will depend on body weight, metabolism, and intended use — for example, relaxation or antioxidant support.
For relaxation and sleep support, many people will start with 50-150 mg taken in the evening, about an hour before bed. For general antioxidant support, doses of 50–250 mg daily are commonly used. If you take medications or have health concerns, consult a healthcare provider before taking apigenin supplements.
Should I Take Apigenin With or Without Food?
We couldn't find strong evidence to suggest that apigenin has to be taken with or without food for better absorption. Since it's a naturally occurring flavonoid found in foods like chamomile, parsley, and celery, the body is already used to processing it.
If you're taking apigenin as a supplement, you can take it with or without food based on personal preference. However, if you have a sensitive stomach, taking it with food may help reduce the chance of discomfort.
When's the Best Time to Take Apigenin?
Because apigenin is known for its relaxing effects, it makes sense that the best time to take apigenin is in the evening as part of a nighttime routine. Many take it about an hour before bed to help unwind and promote a sense of calm.
While you can take apigenin at any time of the day, taking it at night aligns with its potential to promote relaxation.
What Happens if You Take Too Much Apigenin?
Apigenin is considered safe, and most people don't have any issues with apigenin supplements, but taking too much may cause some mild side effects. Since it interacts with GABA receptors, excessive amounts could lead to:
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Excessive drowsiness or grogginess: You might feel more tired than expected, even during the day.
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Dizziness or lightheadedness: Feeling slightly off-balance or sluggish.
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Upset stomach: Some people report mild digestive discomfort.
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Unusual relaxation or sluggishness: Feeling overly calm, almost sedated, instead of just relaxed.
If you experience these effects, consider reducing your dosage.
Starting with a lower dose (50–150 mg) and increasing gradually is the best way to avoid taking too much. If severe symptoms occur, consult a healthcare professional.
What Should Apigenin Feel Like?
Apigenin isn't a sedative, but it seems to help create calm and relaxation. Many people describe it as:
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A gentle calming effect without feeling drowsy or "knocked out."
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A mild reduction in stress or tension, similar to drinking chamomile tea.
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A slower, more relaxed thought process, but still feeling mentally clear.
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Easier to unwind before bed, especially when taken in the evening.
Unlike strong sleep aids, apigenin won’t "force" sleep, but it may help you feel more at ease and ready for rest.
And remember that dosing matters — While apigenin is safe, taking too much won’t make it more effective.
Excessive doses may lead to grogginess, dizziness, or sluggishness instead of feeling relaxed. Sticking to an appropriate dose (typically 50–150 mg for relaxation) helps you get the benefits without unwanted side effects.
Resources:
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Wang, M., Firrman, J., Liu, L., & Yam, K. (2019). A review on flavonoid apigenin: Dietary intake, ADME, antimicrobial effects, and interactions with human gut microbiota. BioMed research international, 2019(1), 7010467.
