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Chamomile flowers

Also known as: Chamomile, German chamomile, Matricaria recutita, Matricaria chamomilla

Overview

Chamomile flowers, primarily derived from the dried flower heads of *Matricaria chamomilla*, are a widely used herbal supplement known for their calming and anti-inflammatory properties. Traditionally, chamomile has been employed to alleviate anxiety, improve sleep disturbances, and more recently, research has explored its potential benefits in glycemic control and lipid profile management, particularly in diabetic populations. Its therapeutic effects are attributed to bioactive compounds, mainly flavonoids and terpenoids, which interact with various physiological pathways. While research maturity is moderate with several randomized controlled trials and systematic reviews, the strength of evidence varies. Stronger evidence supports its use for generalized anxiety disorder and sleep quality, whereas its efficacy for general anxiety or insomnia severity requires further conclusive studies. Chamomile is commonly consumed as a tea or in extract form.

Benefits

Chamomile offers several evidence-based benefits, with varying strengths of evidence. For Generalized Anxiety Disorder (GAD), a meta-analysis of 12 randomized controlled trials (RCTs) demonstrated significant improvement in GAD symptoms after 2 and 4 weeks of chamomile treatment, indicating a strong benefit for this specific condition. However, its effect on general state anxiety is not significant. Chamomile also significantly improves sleep quality, as shown by a meta-analysis, making it beneficial for individuals seeking better rest, though evidence for severe insomnia is limited. In diabetic populations, a meta-analysis of RCTs suggests that chamomile tea supplementation can improve biomarkers of glycemic control, indicating a role in blood sugar regulation. Furthermore, a systematic review and meta-analysis found that chamomile intake may improve lipid profiles in diabetic patients, although the clinical significance and specific effect sizes need further clarification. Overall, chamomile is generally well-tolerated with mild adverse events.

How it works

Chamomile's therapeutic effects are primarily mediated by its bioactive compounds, notably apigenin and other flavonoids. Apigenin is believed to interact with GABA-A receptors in the central nervous system, similar to benzodiazepines, which contributes to its anxiolytic and sedative properties. This interaction helps to calm the nervous system and promote relaxation. Beyond its neurological effects, chamomile also possesses anti-inflammatory and antioxidant properties. These properties may play a role in its metabolic benefits, such as improving glycemic control and lipid metabolism, by reducing oxidative stress and inflammation that contribute to metabolic dysfunction. Chamomile is typically consumed as a tea or extract, with its oral bioavailability being moderate and influenced by the preparation method.

Side effects

Chamomile is generally considered safe for consumption, with mild side effects reported in a small percentage of users, typically less than 5%. The most common adverse reactions include gastrointestinal discomfort, such as nausea or stomach upset, and allergic reactions. Allergic reactions are more likely to occur in individuals sensitive to plants in the Asteraceae family, which includes ragweed, marigolds, and chrysanthemums, and can manifest as skin rashes, itching, or, rarely, anaphylaxis. While no major drug interactions have been firmly established, caution is advised when combining chamomile with sedatives, anticoagulants, or medications metabolized by the cytochrome P450 system, as it may theoretically potentiate their effects or interfere with their metabolism. There are no absolute contraindications, but individuals with known allergies to Asteraceae plants should avoid chamomile. Due to limited safety data, pregnant and breastfeeding women, as well as young children, should use chamomile only under medical supervision.

Dosage

The effective dosage of chamomile varies depending on the specific condition being addressed and the form of chamomile used. For anxiety and sleep quality, clinical trials have utilized chamomile extracts equivalent to 220-1100 mg/day of dried flower. When consumed as tea for glycemic control, typical dosages involve 1-3 cups daily. It is important to note that optimal dosing can depend on the formulation; standardized extracts may offer more consistent delivery of bioactive compounds compared to teas. For sleep benefits, chamomile is generally recommended to be taken before bedtime. For metabolic effects, such as glycemic or lipid control, the dosage is often spread throughout the day. There are no established upper limits for chamomile, but adherence to recommended dosages is advised to minimize the risk of mild side effects.

FAQs

Is chamomile effective for general anxiety?

Evidence supports chamomile's effectiveness for Generalized Anxiety Disorder (GAD), showing significant symptom improvement. However, its efficacy for general state anxiety in the broader population is not conclusively established.

Can chamomile improve sleep?

Yes, chamomile has been shown to significantly improve overall sleep quality. However, its effectiveness in reducing the severity of clinical insomnia is still limited and requires further research.

Is chamomile safe for long-term use?

Chamomile is generally considered safe for long-term use, with mild side effects being rare. However, comprehensive long-term safety data are still limited, and individuals with specific health conditions should consult a healthcare professional.

How quickly do benefits appear?

For anxiety, improvements are typically noted after 2-4 weeks of consistent use. For sleep quality, some individuals may experience benefits sooner, often within a few days to a week of regular consumption.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/31006899/ – This systematic review and meta-analysis of 12 RCTs found that chamomile significantly improved symptoms of Generalized Anxiety Disorder (GAD) and sleep quality. However, it did not show a significant effect on state anxiety or insomnia severity, highlighting its specific benefits for GAD and general sleep improvement.
https://examine.com/research-feed/study/94GJb0/ – This meta-analysis of RCTs indicates that chamomile tea supplementation can improve biomarkers of glycemic control in adults with type 2 diabetes or impaired glucose tolerance. The study suggests chamomile's potential role in blood sugar regulation for these populations.
https://journals.viamedica.pl/clinical_diabetology/article/view/72544 – This systematic review and meta-analysis of RCTs suggests that chamomile intake may improve lipid profile parameters in diabetic patients. While promising, the study notes that more data are needed to clarify specific effect sizes and clinical significance.