Chamomile

botanicalapigenin

Take on an empty stomach

What is it

Chamomile refers to two related flowering plants in the daisy family: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). German chamomile is more commonly used medicinally. The dried flowers have been used as a mild sedative, anxiolytic, and digestive aid for over 4,000 years.

How it works

Chamomile contains a diverse mix of bioactive compounds. The most pharmacologically interesting include apigenin (a flavonoid that binds to benzodiazepine receptors in the brain), bisabolol and chamazulene (anti-inflammatory terpenes in the essential oil), and various flavonoids with antioxidant activity. Apigenin's modest benzodiazepine receptor binding likely explains chamomile's mild anxiolytic effects without the dependence potential or strong sedation of prescription anxiolytics. Clinical evidence is most established for generalized anxiety disorder, where a standardized extract (Matricaria chamomilla L. extract, M. recutita 1.2 percent apigenin) at 1,500 mg per day has shown reductions in anxiety scores comparable to low-dose pharmaceutical anxiolytics in trials lasting up to 8 weeks. Effects on sleep are smaller and less consistent than the anxiety evidence. Topical chamomile has reasonable evidence for mild skin inflammation and minor wound healing.

Evidence for 6 uses

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Generalized anxiety disorder

Grade B

Good evidence

Multiple trials of standardized chamomile extract (1.2 percent apigenin) at 1,500 mg/day for 8 weeks have shown reductions in GAD symptom scores comparable to low-dose pharmaceutical anxiolytics. A 2016 trial in 179 adults with moderate-to-severe GAD found significant improvement versus placebo.

Sleep quality

Grade C

Moderate evidence

Small trials of chamomile (270 to 1,500 mg/day) have shown modest improvements in sleep quality and reductions in nighttime awakenings, particularly in older adults and postpartum women. Effects are smaller and less consistent than the anxiety evidence base.

Functional GI symptoms (dyspepsia, mild IBS)

Grade C

Moderate evidence

Combination herbal products containing chamomile (Iberogast and others) have shown reductions in functional dyspepsia symptoms. Effects of chamomile alone for IBS are less well documented.

Mucositis (cancer treatment)

Grade C

Moderate evidence

Chamomile mouthwashes have shown reductions in severity of chemotherapy and radiation-induced oral mucositis in some trials. Standard part of supportive cancer care in some protocols.

Skin inflammation and minor wounds (topical)

Grade C

Moderate evidence

Topical chamomile creams have shown effects comparable to mild hydrocortisone for atopic dermatitis in small trials. Effects on minor wound healing are positive in some studies.

Menstrual pain (dysmenorrhea)

Grade C

Moderate evidence

Trials of chamomile capsules or tea have shown reductions in dysmenorrhea pain comparable to NSAIDs in some studies. Effect mechanism may involve antispasmodic and anti-inflammatory activity.

5 commercial forms

Standardized chamomile extract (1.2 percent apigenin)

Standardized to apigenin content; the form used in most GAD trials.

500 mg three times daily for anxiety. Look for German chamomile (Matricaria) standardization.

Chamomile tea (dried flowers)

Lower concentrated dose per cup; aromatic and pleasant.

Traditional preparation. 1 to 4 cups daily. Strong infusions (steeped 10 minutes) yield more bioactive compounds.

Chamomile tincture (alcohol extract)

Liquid concentrated form; rapid absorption.

Traditional liquid form. 1 to 4 mL 3 times daily.

Topical chamomile cream or ointment

Surface delivery; minimal systemic absorption.

Used for skin inflammation, minor cuts, eczema. Look for 3 to 10 percent chamomile content.

Chamomile essential oil

Highly concentrated; topical or aromatherapy use only.

Should be diluted in carrier oil before skin application. Not for ingestion without specific guidance.

Dosage

Typical doses are 220 to 1,500 mg per day of standardized extract (1.2 percent apigenin), divided across 2 to 3 doses. The well-studied GAD trial dose is 500 mg three times daily. As tea, 1 to 4 cups per day using 2 to 3 grams of dried flowers per cup. Topical preparations (creams, ointments) typically contain 3 to 10 percent chamomile.

When and how to take it

For anxiety, take 500 mg of standardized extract 2 to 3 times daily with or without food. For sleep, take 400 to 800 mg or 1 to 2 cups of strong tea 30 to 60 minutes before bed. As a digestive aid, drink chamomile tea after meals. The tea ritual itself contributes meaningfully to the relaxation effect. Pair with other mild herbs (lemon balm, lavender, passionflower) in sleep formulas. Effects on chronic anxiety build over 2 to 4 weeks of consistent use.

Food sources

Food	Amount	%DV
Chamomile tea (1 cup)	~2 to 3 g dried flowers	—
Fresh chamomile flowers	edible but rarely consumed as food	—

Safety

Chamomile is very well tolerated. The most common adverse events are allergic reactions in people sensitive to other Asteraceae plants (ragweed, chrysanthemums, daisies), ranging from mild contact dermatitis to rare anaphylaxis. GI upset is uncommon. No formal Tolerable Upper Intake Level has been established. Long-term safety appears favorable based on widespread historical use. Chamomile has mild anticoagulant activity and may compound with blood thinners. Pregnancy and breastfeeding: low-dose tea use has a long history of safety; medicinal extract doses have less data. People with asthma should be aware that pollen sensitivities can trigger reactions to chamomile.

Who should be cautious

Avoid with Asteraceae plant allergies (ragweed, chrysanthemums, marigolds, daisies). Use cautiously on anticoagulants, CYP3A4-metabolized medications, or other sedatives. Stop 2 weeks before surgery due to mild antiplatelet effects. Pregnancy: tea generally considered safe; high-dose extracts have less data. Children may safely use age-appropriate tea doses, common in many cultures.

Interactions

Chamomile may enhance the effects of warfarin and other anticoagulants (mild antiplatelet effect). May enhance the sedative effects of benzodiazepines and other CNS depressants at high doses. Affects CYP3A4 to a modest degree, potentially altering metabolism of statins, calcium channel blockers, and other CYP3A4 substrates. May enhance the effects of antihypertensives. May modestly lower blood glucose.

Frequently asked questions

Does chamomile tea actually help with anxiety?⌄

Modestly. The strongest evidence is for higher-dose standardized extracts (1,500 mg/day) in generalized anxiety disorder. Tea doses are lower but the ritual and warm beverage effect plus modest pharmacological activity can produce real subjective relief. Don't expect tea to match a high-dose extract.

Is German or Roman chamomile better?⌄

Both have similar uses but different chemistry. German chamomile (Matricaria chamomilla) has higher apigenin and chamazulene content and is the form used in most medicinal trials. Roman chamomile (Chamaemelum nobile) is more often used in cosmetics and aromatherapy.

Can I drink chamomile tea every day?⌄

Yes, daily use has a long historical record. Watch for allergic reactions if you have ragweed or daisy family allergies, particularly with strong infusions or extracts.

Will chamomile help me sleep?⌄

Modestly. Effects are smaller than valerian or sedating prescription medications, but the calming ritual plus mild pharmacological activity can support sleep onset, especially in people who are mildly anxious at bedtime.

Is chamomile safe during pregnancy?⌄

Tea in moderation is generally considered safe and has a long tradition of use. High-dose extracts have less safety data and are typically avoided. Discuss with your obstetrician if uncertain.

References

Wikidata: Matricaria chamomilla — Wikidata link

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Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition.