Overview
Chamomile (Matricaria chamomilla or German chamomile) is one of the most widely consumed herbal teas globally, used for thousands of years for calming effects, sleep support, and digestive comfort. The flowers contain various bioactive compounds including apigenin (a flavonoid with GABA receptor affinity), bisabolol, and chamazulene, contributing to its therapeutic effects.
Primary applications focus on mild anxiety reduction and calming effects, sleep quality improvement (particularly in combination with bedtime ritual), digestive support and gastrointestinal comfort, anti-inflammatory effects (topical and internal), and menstrual discomfort relief.
Evidence quality is moderate for anxiety with clinical trials, preliminary for sleep (effects are mild), good for traditional digestive use, and moderate for anti-inflammatory applications.
Safety is excellent with chamomile being one of the safest herbal remedies, though allergic reactions occur in those sensitive to Asteraceae family plants (ragweed, chrysanthemums, marigolds).
What it means
The world's most popular calming tea - and it actually works. Clinical trial showed chamomile extract reduced generalized anxiety as much as some prescription meds. Contains apigenin (GABA receptor binder). Best for mild-moderate anxiety and bedtime ritual. Typical dose: 1-4 cups tea daily or 300-500 mg extract. Avoid if you're allergic to ragweed.
Evidence, Active Compounds, and Practical Use
What it means
Active ingredient is apigenin (~1% in flowers) - the same compound sold as standalone supplement but at way lower cost in tea form. Plus bisabolol for anti-inflammatory effects.
Anxiety (Best Evidence)
Active compounds: Apigenin (0.8-1.2% in flowers) binds to GABA-A receptors creating mild anxiolytic and sedative effects. Bisabolol and chamazulene provide anti-inflammatory and antispasmodic effects. Flavonoids and terpenoids contribute to antioxidant activity. The combination of compounds creates chamomile's multifaceted effects.
For anxiety, chamomile extract shows consistent benefits in clinical research. A randomized controlled trial found chamomile extract (500 mg standardized to 1.2% apigenin, 3x daily for 8 weeks) significantly reduced generalized anxiety disorder (GAD) symptoms compared to placebo. Long-term use (up to 26 weeks) maintained benefits and reduced relapse rates.
Effects are gentle - suitable for mild to moderate anxiety, not severe anxiety requiring pharmaceutical intervention. Many people find chamomile tea's ritual (warm beverage, pleasant taste, calming routine) enhances anxiety-reducing effects beyond just bioactive compounds.
What it means
8-week trial proved it works for GAD. Long-term (26 weeks) kept working without tolerance. Part of the magic is the ritual - warm cup, pleasant taste, calming routine.
Sleep (Weaker Evidence)
For sleep, evidence is weaker than for anxiety but traditional use is extensive. A systematic review found limited but positive evidence for sleep quality improvement. Effects are mild - chamomile might help with falling asleep faster and improving subjective sleep quality, but isn't a powerful sedative. The bedtime tea ritual likely contributes meaningfully to effects.
A study in postpartum women found 2 weeks of chamomile tea improved sleep quality and reduced depression symptoms compared to control.
What it means
Sleep benefits exist but are mild. Not a knockout sedative - more like "helps you wind down." The warm tea ritual before bed probably does as much as the apigenin.
Digestive Support
For digestive support, chamomile's antispasmodic and anti-inflammatory effects benefit various digestive complaints. Traditional use for indigestion, gas, bloating, stomach cramps, and mild gastrointestinal inflammation is well-established. Controlled trials for specific digestive conditions are limited but traditional use and safety profile support gentle digestive aid application.
What it means
Classic "upset tummy tea" for a reason - antispasmodic effects calm cramping, anti-inflammatory soothes irritation. Thousands of years of use support this application.
Menstrual Discomfort
For menstrual discomfort, chamomile tea (2 cups daily for a week before and during menstruation) reduced menstrual pain and psychological symptoms in research.
Topical Use
Topical anti-inflammatory use: Chamomile creams and compresses for skin inflammation, wound healing, and diaper rash have traditional and some clinical support.
Dosing and Forms
Dosing: Tea form (most traditional): 1-4 cups daily. Use 1-2 teaspoons (2-4 grams) dried chamomile flowers per cup, steep 5-10 minutes covered to preserve volatile oils. Standardized extract (capsules): 300-500 mg 1-3 times daily, standardized to 1-1.2% apigenin. Liquid extract (tincture): Follow product directions, typically 1-4 mL 3x daily.
Timing: Before bed for sleep support (30-60 minutes prior). With or between meals for digestive support. Throughout day for anxiety (tea or supplements).
Safety and Interactions
Safety is excellent. Chamomile is one of the safest herbs with extensive consumption history. Allergic reactions: The primary concern is allergy in those sensitive to Asteraceae/Compositae family plants (ragweed, chrysanthemums, daisies, marigolds). Reactions range from mild (skin rash, itching) to severe (anaphylaxis in rare cases). If known ragweed allergy, start with small amounts cautiously. Mild sedation: Intended for calming but caution with driving if very sensitive. Rare GI upset or dizziness.
Drug interactions: Minimal but theoretical. Sedatives or CNS depressants (additive calming effects - usually not problematic but be aware). Anticoagulants (chamomile has very mild antiplatelet effects based on coumarin content - clinical significance unclear but mentioned for completeness).
Pregnancy and breastfeeding: Chamomile tea in moderate amounts (1-2 cups daily) is traditionally consumed and generally considered safe. Very high doses or concentrated extracts lack safety data. Chamomile is a safe, well-tolerated herb with moderate evidence for anxiety reduction and traditional support for sleep and digestion, making it an excellent gentle option for mild anxiety, bedtime relaxation, and digestive comfort with minimal risks.
References
Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. J Clin Psychopharmacol. 2009;29(4):378-382.
Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016;72(2):306-315.