Chamomile
Matricaria chamomilla
TL;DR
German chamomile has genuine randomised evidence for generalised anxiety at 500-1,500 mg/day of standardised extract, which is a stronger use case than the tea-for-sleep reputation it is better known for. Sleep evidence is weaker and largely limited to people whose insomnia is anxiety-driven.
Ideal For
- Generalised anxiety, mild to moderate
- Anxiety-driven difficulty falling asleep
- Functional dyspepsia and nervous stomach
- People wanting a non-sedating daytime anxiolytic
Avoid If
- Ragweed, daisy or chrysanthemum allergy
- Taking warfarin (coumarin content)
- Pregnancy, at medicinal doses
- Scheduled surgery within two weeks
Frequently Asked Questions
Overview
Chamomile is culturally filed under sleep, but the better clinical evidence is for anxiety. Trials from the University of Pennsylvania randomised patients with diagnosed generalised anxiety disorder to standardised chamomile extract at up to 1,500 mg/day and found clinically meaningful reductions in Hamilton Anxiety scores versus placebo, along with a long-term extension showing tolerability over 38 weeks. The compound responsible is chiefly apigenin, a flavone that binds the benzodiazepine site of GABA-A receptors as a partial agonist — enough to produce anxiolysis without the sedation, tolerance or dependence of pharmaceutical benzodiazepines. Two practical points get missed: a standard tea bag delivers a fraction of the studied dose, and Roman chamomile is a different species with a different profile from the German chamomile used in trials.
How It Works
- Apigenin partially agonises the GABA-A benzodiazepine site
- Anxiolysis without benzodiazepine-level sedation or dependence
- Bisabolol provides smooth-muscle antispasmodic activity in the gut
- Chamazulene contributes topical anti-inflammatory effects
Quick Facts
- Best trial evidence is anxiety, not sleep
- Apigenin is a partial benzodiazepine-site agonist
- German chamomile is the studied species, not Roman
- A tea bag delivers well below trial doses
Benefits & Outcomes
No linked outcomes yet. Research is ongoing.
Supporting Research6 studies
Apigenin: a natural molecule at the intersection of sleep and aging
Kramer DJ, Johnson AA
Reviews evidence that apigenin binds GABA-A benzodiazepine sites and modulates sleep and aging pathways, with human data limited largely to chamomile preparations.
Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome: a randomized controlled trial
Grant P
Spearmint tea twice daily for 30 days significantly reduced free and total testosterone versus chamomile control, with subjective but not objective improvement in hirsutism.
Estrogenic Activity of Standardized Extract of Angelica sinensis and Matricaria recutita in Menopausal Women: A Randomized Trial
Circosta C, De Pasquale R, Palumbo DR +2 more
The combination reduced hot flush frequency and intensity substantially more than placebo, with no change in endometrial thickness or hormone levels.
Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials
Hieu TH, Dibas M, Surya Dila KA +1 more
Chamomile significantly improved generalized anxiety disorder symptoms and sleep quality versus control, while effects on state anxiety and insomnia severity were not statistically significant.
Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: a randomized clinical trial
Mao JJ, Xie SX, Keefe JR +3 more
Long-term chamomile treatment was well tolerated and reduced anxiety symptoms, but did not significantly prevent relapse of generalized anxiety disorder compared with placebo.
A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder
Amsterdam JD, Li Y, Soeller I +3 more
Chamomile extract produced a significantly greater reduction in Hamilton Anxiety Rating Scale scores than placebo in patients with mild to moderate generalized anxiety disorder.
Safety Information
Potential Side Effects
Very well tolerated. Allergic reactions are the main concern, particularly in people sensitive to the Asteraceae family. Mild drowsiness and nausea are occasionally reported.
Contraindications
Avoid medicinal doses in pregnancy owing to traditional emmenagogue use. Caution with anticoagulants given natural coumarin content.
Drug Interactions
- Warfarin — coumarins may add to anticoagulant effect
- Benzodiazepines and sedatives — additive CNS depression
- Cyclosporine and CYP3A4 substrates — theoretical inhibition
Pregnancy & Breastfeeding
Pregnancy: likely_unsafe
Breastfeeding: likely_safe
Dosage Guidelines
Dosage Used in Studies
220-1500 mg
Best Time to Take
Divided through the day for anxiety; 30-45 minutes before bed for sleep
Best Form
German chamomile extract standardised to 1.2% apigenin
Bioavailability
Apigenin absorption is modest; standardised extracts deliver substantially more than an infusion.
Forms Compared
Standardised extract (1.2% apigenin)
Tea infusion
Topical cream
Food & Timing
With or without food; tea may be gentler on an empty stomach.
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.