Get Your Personalized Supplement StackSupplement Stack Quiz

Chamomile Flowers Extract

Q: Is chamomile effective for anxiety?

Yes, chamomile has shown effectiveness, particularly for generalized anxiety disorder (GAD), with modest but statistically significant improvements in symptoms typically observed after several weeks of consistent use.

Q: Does chamomile improve sleep?

Chamomile can improve subjective sleep quality, meaning how well individuals perceive their sleep. However, evidence for its effectiveness in significantly reducing the severity of clinical insomnia is currently limited and inconclusive.

Q: Is it safe to take chamomile daily?

Generally, chamomile is considered safe for daily use, with mild side effects being rare. However, individuals with allergies to Asteraceae plants or those on anticoagulant medications should consult a physician before daily use.

Q: How soon do effects appear?

For anxiety, improvements may begin to appear within 2 weeks of consistent use. Similarly, improvements in subjective sleep quality are often noted within a few weeks of starting chamomile supplementation.

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

Overview

Chamomile flowers extract is derived from the dried flowers of *Matricaria recutita*, a plant widely recognized and utilized in traditional medicine for its diverse therapeutic properties. This extract is rich in bioactive compounds, including flavonoids (notably apigenin), terpenoids, and essential oils, which contribute to its beneficial effects. It is primarily valued for its anti-inflammatory, anxiolytic (anti-anxiety), and sleep-enhancing capabilities, alongside its antioxidant and antimicrobial properties. Research on chamomile is moderately mature, with a growing body of evidence from randomized controlled trials (RCTs) and systematic reviews. The quality of evidence is generally moderate for its efficacy in managing anxiety and improving sleep quality, while its anti-inflammatory effects are supported by emerging research. Chamomile is commonly available as a herbal supplement in various forms, including capsules, teas, and tinctures.

Benefits

Chamomile flowers extract offers several evidence-based benefits, with varying strengths of evidence: * **Anti-inflammatory effects:** A recent systematic review and meta-analysis of RCTs indicates that chamomile significantly reduces inflammatory markers, such as gingival and mucosal inflammation (p < 0.05). This suggests its potential in managing inflammatory conditions, with moderate to strong evidence. * **Anxiety and Generalized Anxiety Disorder (GAD):** Meta-analyses of 12 RCTs have shown that chamomile significantly improves GAD symptoms after 2 to 4 weeks of treatment, with mean differences on the Hamilton Anxiety Rating Scale (HAM-A) of -1.43 to -1.79. This effect is specific to GAD and does not extend to general state anxiety. The evidence for GAD is moderate to strong. * **Sleep quality:** Chamomile significantly improves subjective sleep quality, with a standardized mean difference of -0.73 (p < 0.005). While it enhances the perception of sleep quality, evidence for its effectiveness in treating severe insomnia is limited and inconclusive. The evidence for subjective sleep quality improvement is moderate. * **Other potential benefits:** Preclinical and some clinical data suggest chamomile possesses antioxidant, antimicrobial, antidepressive, antidiarrheal, hepatoprotective, and potential anticarcinogenic effects. It may also offer benefits for knee osteoarthritis due to its anti-inflammatory properties. The evidence for these additional benefits is emerging and requires further robust clinical validation.

How it works

Chamomile's therapeutic effects stem from its rich composition of bioactive compounds. The anxiolytic and sedative properties are primarily attributed to flavonoids, especially apigenin, which binds to central benzodiazepine receptors in the brain, mimicking the action of certain tranquilizers. Its anti-inflammatory actions are mediated by the inhibition of pro-inflammatory cytokines and enzymes like cyclooxygenase (COX) and nitric oxide synthase, reducing inflammation pathways. The antioxidant activity is due to the scavenging of free radicals by flavonoids and phenolic compounds, protecting cells from oxidative damage. Furthermore, chamomile exhibits antimicrobial effects by disrupting microbial cell walls and inhibiting essential microbial enzymes. The oral bioavailability of chamomile flavonoids is moderate, with research exploring methods like microencapsulation to enhance absorption and stability.

Side effects

Chamomile is generally considered safe and well-tolerated when used appropriately. Mild adverse events, such as gastrointestinal discomfort (e.g., nausea, stomach upset) and allergic reactions, have been reported in less than 5% of participants in clinical trials. Rare, more severe allergic reactions can occur, particularly in individuals with known sensitivities to plants belonging to the Asteraceae family (e.g., ragweed, chrysanthemums, marigolds). While no significant drug interactions have been conclusively documented, caution is advised for individuals taking anticoagulant medications due to chamomile's potential for mild blood-thinning effects, which could theoretically increase the risk of bleeding. Contraindications include a known allergy to chamomile or other plants in the Asteraceae family. The safety of chamomile during pregnancy and lactation has not been well-established through rigorous research; therefore, its use in these populations is generally not recommended without explicit medical supervision. Individuals with pre-existing medical conditions or those taking other medications should consult a healthcare professional before using chamomile supplements.

Dosage

Effective dosages of chamomile extract, as observed in randomized controlled trials for anxiety and sleep quality, typically range from 220 mg to 1100 mg daily. These dosages are usually standardized to a specific flavonoid content to ensure consistency. The duration of treatment in studies has varied from 2 to 8 weeks, with noticeable benefits for anxiety symptoms often appearing within 2 weeks of consistent use. The form of chamomile (e.g., capsules, teas) and its standardization can influence efficacy; therefore, using standardized extracts with quantified apigenin content is preferred for reliable results. While microencapsulation has been explored to potentially enhance bioavailability and antioxidant effects, further clinical validation is needed before it becomes a standard recommendation. It is important to adhere to product-specific dosing instructions and consult a healthcare professional for personalized advice, especially for long-term use or specific health conditions. There are no established upper limits for chamomile, but adherence to recommended dosages minimizes the risk of mild side effects.

FAQs

Is chamomile effective for anxiety?

Yes, chamomile has shown effectiveness, particularly for generalized anxiety disorder (GAD), with modest but statistically significant improvements in symptoms typically observed after several weeks of consistent use.

Does chamomile improve sleep?

Chamomile can improve subjective sleep quality, meaning how well individuals perceive their sleep. However, evidence for its effectiveness in significantly reducing the severity of clinical insomnia is currently limited and inconclusive.

Is it safe to take chamomile daily?

Generally, chamomile is considered safe for daily use, with mild side effects being rare. However, individuals with allergies to Asteraceae plants or those on anticoagulant medications should consult a physician before daily use.

How soon do effects appear?

For anxiety, improvements may begin to appear within 2 weeks of consistent use. Similarly, improvements in subjective sleep quality are often noted within a few weeks of starting chamomile supplementation.

Research Sources

https://www.tandfonline.com/doi/full/10.1080/13880209.2025.2530995 – This systematic review and meta-analysis of randomized controlled trials (RCTs) found that chamomile significantly reduces inflammatory markers. The study, which was PRISMA-compliant and used robust statistical methods, indicated statistically significant reductions in markers such as gingival and mucosal inflammation, favoring chamomile over placebo.
https://pubmed.ncbi.nlm.nih.gov/31006899/ – This meta-analysis of 12 RCTs investigated chamomile's effects on anxiety and sleep. It concluded that chamomile significantly improves generalized anxiety disorder (GAD) symptoms and subjective sleep quality, but found no significant effect on state anxiety or insomnia severity. The study noted mild adverse events.
https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6349 – This source, likely part of the meta-analysis cited above, details the findings regarding chamomile's impact on anxiety and sleep. It specifically highlights the significant improvement in GAD symptoms and subjective sleep quality, while also noting the lack of effect on state anxiety and insomnia severity.
https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349 – This is a duplicate URL from the previous entry, reinforcing the findings of the meta-analysis on chamomile's efficacy for GAD and subjective sleep quality. It underscores the specific conditions where chamomile demonstrates benefit based on pooled data from multiple RCTs.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5074766/ – This systematic review provides a comprehensive overview of chamomile's therapeutic effects, drawing from both preclinical and clinical data. It identifies chamomile's antioxidant, antimicrobial, anti-inflammatory, and other potential benefits, and also discusses how microencapsulation might improve its antioxidant activity and stability, though clinical evidence for this is less robust.