Chamomile
A gentle, well-loved herb for relaxation, sleep, and mild anxiety
Chamomile refers most commonly to German chamomile (Matricaria recutita, also called Matricaria chamomilla) and, less often, Roman chamomile (Chamaemelum nobile). It's one of the most widely consumed herbal teas in the world, traditionally used for relaxation, digestive comfort, and as a mild sleep aid. Its flowers contain apigenin and other flavonoids that appear to interact with GABA receptors in the brain — the same general system targeted by some prescription anti-anxiety medications, though chamomile's effects are much milder.
Most clinical research on chamomile for anxiety has used concentrated extracts (sometimes in capsule form at doses well above what's found in a cup of tea), while traditional tea use is more often supported by long-standing use and smaller studies. For most healthy adults, chamomile tea is considered a low-risk way to incorporate this herb into an evening routine.
Relaxation & Mild Anxiety Relief
Clinical research has found modest reductions in anxiety symptoms with concentrated chamomile extracts.
Sleep Support
A traditional and popular bedtime ritual, often used as part of a broader wind-down routine.
Digestive Comfort
Traditionally used to soothe occasional digestive discomfort, often as a warm tea after meals.
Traditional Topical Use
Used in traditional skincare preparations for its soothing properties on skin and minor irritations.
- If you're allergic to ragweed, daisies, or related plants, use caution — chamomile is part of the same plant family
- May enhance the effect of blood-thinning medications — talk to your doctor if you take anticoagulants
- Tea is a gentle, low-risk way to try chamomile as part of an evening routine
- Effects tend to be mild — best paired with other good sleep habits rather than relied on alone
A randomized, double-blind, placebo-controlled trial in 57 adults with mild to moderate generalized anxiety disorder found that chamomile extract (up to 1,500mg/day) over 8 weeks produced a significantly greater reduction in anxiety scores compared to placebo. The researchers described the effect as a "modest anxiolytic activity" and noted it was the first controlled trial of its kind.
How Chamomile Compares
| Ingredient | Best For | Key Difference |
|---|---|---|
| Chamomile | Gentle Relaxation | Mild GABA-modulating effect via apigenin; well-tolerated as tea or extract |
| Valerian Root | Sleep Onset Support | Generally stronger sedative effect, with more evidence for reducing time to fall asleep |
| L-Theanine | Calm Focus | Promotes relaxation without sedation; often used during the day |
1. Amsterdam JD et al. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology, 29(4), 378–382.
2. Hieu TH et al. (2019). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis. Phytotherapy Research, 33(6), 1604–1615.
3. Srivastava JK et al. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Reports, 3(6), 895–901.
All references are peer-reviewed studies or position stands from reputable organizations.
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