Chamomile Aerial Extract
Also known as: Chamomile, German chamomile, Hungarian chamomile, _Matricaria chamomilla_ L.
Overview
Chamomile, scientifically known as _Matricaria chamomilla_ L., is a flowering plant belonging to the daisy family. It is predominantly native to Europe and Western Asia but is cultivated worldwide for its medicinal properties. The aerial parts, especially the flowers, are rich in bioactive compounds including terpenoids, flavonoids, and coumarins. Chamomile is traditionally used for its calming effects, as well as for its anti-inflammatory, antioxidant, and antispasmodic properties. Notable effects supported by research include alleviating anxiety and improving sleep quality. Evidence from various randomized controlled trials (RCTs) and systematic reviews suggests moderate to high reliability of these claims, corroborating chamomile's role as a beneficial herbal supplement in mental health and well-being.
Benefits
Chamomile offers several well-researched health benefits. Significant improvements in anxiety and Generalized Anxiety Disorder (GAD) symptoms have been identified in RCTs, with improvements noted as early as 2 weeks (mean difference: -1.43, P = 0.007). Additionally, chamomile has been shown to enhance sleep quality (standardized mean difference: 95% CI [−1.23, −0.23], P < 0.005). In terms of secondary effects, a randomized clinical trial indicated a reduction in menstrual bleeding among female participants (p = 0.001). Furthermore, a prospective study revealed an association between chamomile use and a decreased mortality risk in older women (HR 0.67, 95% CI 0.49–0.92). The evidence suggests that women may benefit particularly from chamomile.
How it works
The therapeutic effects of chamomile are primarily attributed to its active phytochemicals, particularly apigenin and alpha-bisabolol. Apigenin is known to bind to GABA receptors, which mediates its anxiolytic and sedative properties. Overall, these compounds possess anti-inflammatory, antioxidant, and antispasmodic activities, positively impacting the nervous, digestive, and cardiovascular systems. Such interactions facilitate the alleviation of stress and promotion of relaxation.
Side effects
Chamomile is generally considered safe, with mild side effects noted in some studies. Commonly reported adverse effects include mild gastrointestinal symptoms and allergic reactions, though these are not common and occur in less than 5% of users. Uncommon side effects have not been consistently reported. Severe allergic reactions, while rare, can occur particularly in individuals with allergies to plants in the Asteraceae family. Caution is advised when combining chamomile with sedatives or anticoagulants due to potential additive effects. Pregnant and breastfeeding women, as well as those with known allergies to Asteraceae plants, should avoid chamomile.
Dosage
Typical dosages of chamomile range from 250 mg to 1 gram per day for beneficial effects, particularly for anxiety and sleep quality. Evidence suggests that the minimum effective dose starts at around 250 mg. Maximum safe doses are not definitively established, but doses exceeding 1 gram per day are rarely studied. Chamomile is commonly consumed in various forms, including teas, capsules, and extracts, with bioavailability potentially varying by preparation. For optimal effects on sleep, it is generally recommended to take chamomile shortly before bedtime.
FAQs
Is chamomile safe for everyone?
Chamomile is generally safe but should be avoided by individuals with allergies to the Asteraceae family, as well as pregnant and breastfeeding women.
When is the best time to take chamomile?
Chamomile is best taken before bedtime to enhance sleep quality and can be used as needed for anxiety.
How long will it take to see results from chamomile?
Improvements in sleep quality and anxiety symptoms can typically be expected within 2-4 weeks of regular use.
Is chamomile a cure for anxiety?
Chamomile is not a cure-all but may serve as a complementary therapy to alleviate anxiety symptoms.
Research Sources
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6349 – This systematic review and meta-analysis examined 12 clinical trials involving 1,046 participants and found significant improvements in GAD symptoms and overall sleep quality from chamomile interventions, although some studies had limitations regarding sample sizes.
- https://www.mdpi.com/1420-3049/28/1/133 – A randomized, double-blind clinical trial with 118 participants indicated that chamomile capsules significantly reduced menstrual bleeding without affecting the cycle's duration or interval, suggesting targeted benefits for women.
- https://academic.oup.com/gerontologist/article/56/6/1146/2952860?login=false – This prospective study of 3,050 older adults found an association between chamomile use and a decreased risk of mortality in women, highlighting possible long-term benefits of chamomile consumption.
Supplements Containing Chamomile Aerial Extract
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