Ingredient guide
Chamomile is one of the most familiar calming herbs, used as a tea and as a standardised extract. Small controlled trials support its use for stress-related symptoms and sleep, though the human evidence base is modest.
Limited evidenceChamomile is the common name for two related daisy-family plants, German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). The dried flowers are used to make tea and concentrated extracts. The key flavonoid is apigenin, which appears to interact with the same receptors targeted by some anti-anxiety medicines, though more gently.
Apigenin binds to benzodiazepine receptors in the brain in laboratory studies, though far less strongly than prescription drugs. Chamomile also has mild anti-spasm and anti-inflammatory actions in the gut. These together explain why it has long been used both as a calming tea and a remedy for upset stomach.
A randomised long-term trial of chamomile extract in adults with generalised anxiety symptoms found significant reductions in self-rated tension scores over weeks of use. A systematic review of oral chamomile trials likewise supported a calming effect, though most studies are small. Sleep trials are smaller and mixed but lean positive.
We grade the overall evidence as limited, with the strongest case for daily standardised extract in adults with everyday stress symptoms. Tea is pleasant and low-risk but is a far weaker form. Most reviewers stress the need for larger, better-controlled trials.
Tea is fine for occasional use as a gentle wind-down. For a stronger effect, a standardised extract at 220 mg to 1,500 mg per day, often providing about 1.2 percent apigenin, fits the more positive trials. Allow a month before judging. If you have a daisy-family allergy or take blood thinners or sedatives, check with a healthcare provider first.
Standardised extracts have been studied at 220 mg to 1,500 mg per day, often providing around 1.2 percent apigenin. Chamomile tea is used as 1 to 4 cups a day. Allow 4 weeks to judge the effect. Ask your healthcare provider before regular use if you take sedatives, blood thinners, or have a ragweed allergy.
Small randomised trials support a calming effect with standardised extract over several weeks. Tea is gentler and pleasant but a much weaker dose.
Trials are smaller and mixed but lean positive. Many people enjoy a cup before bed as part of a wind-down routine.
Yes, in people sensitive to ragweed, daisies, or chrysanthemums, which are related plants. Skin reactions and rare anaphylactic reactions have been reported.
Standardised extract trials use 220 mg to 1,500 mg per day. Tea is one to four cups a day. Allow at least four weeks to judge a steady effect.
