Chamomile
Useful mainly for adults with mild-to-moderate generalized anxiety.
Quick decision guide
May help most
adults with mild-to-moderate generalized anxiety
Common dosing range
500 mg standardized extract (1.2% apigenin) three times daily
When to expect effects
Weeks (2–4) for anxiety
Watch out for
allergic reactions in people sensitive to ragweed and related Asteraceae plants
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.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
generalized anxiety disorder Good Evidence | Moderate reduction in anxiety scores | adults with mild-to-moderate GAD | Weeks |
sleep quality Limited Evidence | Small, inconsistent | adults with mild sleep disturbance, especially with anxiety | Weeks |
oral mucositis (cancer treatment) Limited Evidence | Modest | patients undergoing chemotherapy or radiotherapy, as a mouth rinse | Days to weeks |
menstrual pain (dysmenorrhea) Limited Evidence | Modest | women with primary dysmenorrhea | Within a cycle or two |
generalized anxiety disorder
- Effect
- Moderate reduction in anxiety scores
- Best fit
- adults with mild-to-moderate GAD
- Time
- Weeks
sleep quality
- Effect
- Small, inconsistent
- Best fit
- adults with mild sleep disturbance, especially with anxiety
- Time
- Weeks
oral mucositis (cancer treatment)
- Effect
- Modest
- Best fit
- patients undergoing chemotherapy or radiotherapy, as a mouth rinse
- Time
- Days to weeks
menstrual pain (dysmenorrhea)
- Effect
- Modest
- Best fit
- women with primary dysmenorrhea
- Time
- Within a cycle or two
Evidence for 4 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
generalized anxiety disorder
Supplement benefitA standardized Matricaria chamomilla extract (1.2% apigenin) at 1,500 mg/day reduced anxiety scores in randomized trials lasting up to 8 weeks, with effects comparable to low-dose pharmaceutical anxiolytics. Apigenin's benzodiazepine-receptor binding provides a plausible mechanism. Trials are relatively few and modest in size.
Bottom line: Reasonable evidence for modest relief of mild-to-moderate generalized anxiety.
sleep quality
Supplement benefitEffects on sleep are smaller and less consistent than the anxiety evidence, with some trials showing modest improvement in sleep quality and others none. Benefit may partly reflect reduced anxiety and the relaxation ritual of tea.
Bottom line: May modestly aid sleep, but the effect is small and unreliable.
Evidence is mixed
Sleep trials are mixed; improvements are inconsistent and often modest compared with the anxiety data.
oral mucositis (cancer treatment)
Disease adjunctChamomile mouthwash has shown reduced severity of oral mucositis in some small trials of chemotherapy and radiotherapy patients. Results are mixed and study quality is variable.
Bottom line: A chamomile rinse may help reduce treatment-related mouth inflammation, but evidence is limited.
menstrual pain (dysmenorrhea)
Supplement benefitSmall trials report reduced menstrual pain intensity with chamomile, possibly via anti-inflammatory and antispasmodic activity. Studies are small and short.
Bottom line: May modestly reduce period pain; evidence is preliminary.
How it works
How to take it
What to track
5 commercial forms
Compare the main delivery options and what they’re best suited for.
Standardized chamomile extract (1.2 percent apigenin)
500 mg three times daily for anxiety. Look for German chamomile (Matricaria) standardization.
Standardized to apigenin content; the form used in most GAD trials.
Chamomile tea (dried flowers)
Traditional preparation. 1 to 4 cups daily. Strong infusions (steeped 10 minutes) yield more bioactive compounds.
Lower concentrated dose per cup; aromatic and pleasant.
Chamomile tincture (alcohol extract)
Traditional liquid form. 1 to 4 mL 3 times daily.
Liquid concentrated form; rapid absorption.
Topical chamomile cream or ointment
Used for skin inflammation, minor cuts, eczema. Look for 3 to 10 percent chamomile content.
Surface delivery; minimal systemic absorption.
Chamomile essential oil
Should be diluted in carrier oil before skin application. Not for ingestion without specific guidance.
Highly concentrated; topical or aromatherapy use only.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
rare anaphylaxis in highly allergic individuals
Who should avoid it
- allergy to ragweed, chrysanthemums, marigolds, or daisies
Pregnancy & breastfeeding
Low-dose tea has a long history of apparent safety; medicinal extract doses have less data, so discuss with a clinician.
Interactions
mild antiplatelet effect may add to bleeding risk
may enhance sedation at high doses
modest CYP3A4 inhibition may alter metabolism
possible additive blood-pressure lowering
Food sources
| Food | Amount | %DV |
|---|---|---|
| Chamomile tea (1 cup) | ~2 to 3 g dried flowers | — |
| Fresh chamomile flowers | edible but rarely consumed as food | — |
Chamomile tea (1 cup)
- Amount
- ~2 to 3 g dried flowers
- %DV
- —
Fresh chamomile flowers
- Amount
- edible but rarely consumed as food
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
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 by claim
generalized anxiety disorder
oral mucositis (cancer treatment)
menstrual pain (dysmenorrhea)
Khalajinia et al., 2024 — PMC (2024) link
Track Chamomile with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: 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.