Apigenin is a flavonoid found in chamomile, parsley, celery, and a handful of other plants. Most people take it at night for sleep and to take the edge off an overactive mind, usually 50 mg about an hour before bed. It's the bioactive that gives chamomile tea its mild sedative reputation, but in a concentrated form that actually does something measurable.

The other reason it's gotten attention recently is its effect on NAD+. Apigenin inhibits CD38, the main enzyme that breaks NAD+ down, so it indirectly raises NAD+ levels in tissues. That's made it popular in longevity stacks alongside things like NMN or NR, where the goal is to keep NAD+ high enough for sirtuins and mitochondrial repair pathways to work properly. The two use cases (sleep and longevity) overlap conveniently because the dose is similar.

Deep-dive

Dosage:

• Standard dose: 50 mg, taken 30-60 minutes before bed. This is what most products land on and matches the dose used in the majority of supplement formulations targeting sleep and longevity
• Higher dose: 100-200 mg if 50 mg doesn't produce a noticeable effect on sleep latency or quality. Some longevity protocols run 200 mg daily, though the marginal benefit above 100 mg is uncertain and the risk of CYP-mediated drug interactions rises with dose.
• Take with fat. Apigenin is fat-soluble and poorly water-soluble. Taking with a small amount of dietary fat (nuts, olive oil, dark chocolate, full-fat yogurt) significantly improves absorption. An empty stomach or a low-fat meal is the worst case.
• Timing: Evening dose, ideally before the wind-down period rather than right at lights-out, since plasma peak is 1-2 hours after ingestion.
• Forms: Standard apigenin powder or capsules are what most people use. Liposomal or phytosome formulations have meaningfully better bioavailability and are worth the price difference if you can find a reputable brand. Chamomile extract standardized to apigenin content (look for 1.2% apigenin) is a reasonable alternative and has more direct human clinical data behind it, but you'll need a higher dose of the extract to hit the equivalent apigenin amount
• Stacks: Pairs naturally with magnesium glycinate for sleep, and with NMN/NR for the longevity angle since apigenin protects the NAD+ that those compounds boost.

Here's what you can expect:

For sleep, most people notice a slight reduction in sleep latency and a calmer pre-sleep mental state within the first week. It's not a sledgehammer like trazodone or zolpidem. The effect is closer to a deeper relaxation that makes falling asleep easier rather than knocking you out. Some people feel nothing for the first few nights and then notice the cumulative effect after a week or two. Others notice it immediately. A small minority don't respond at all, which is consistent with the mixed pharmacology at GABA receptors.

For the longevity/NAD+ effects, you won't feel anything subjectively. This is purely a mechanistic bet. If you're taking it for that reason alongside NMN or NR, the value is in protecting the NAD+ those compounds raise rather than producing a felt effect.

For anxiety, the effect is mild. If you have clinically diagnosed anxiety disorder, this is not your tool. If you have garden-variety end-of-day mental noise that interferes with sleep, it can take the edge off.

Side effects & risks:

• Sedation and drowsiness are the dose-limiting side effects. Take it at night, not during the day.
• GI discomfort including nausea or mild stomach upset, especially at higher doses or on an empty stomach. Resolves with food and with dose reduction