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Chamomile (Matricaria chamomilla)
A gentle calming herb with randomized-trial support for reducing generalized anxiety and modestly improving sleep quality.
What the evidence says
Most Chamomile studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2024 with a typical study size of 179 participants.
Based on 9 studies · 5 meta-analyses · 3 RCTs · 236 total participants
Confidence
HighBy outcome
Chamomile has an evidence score of 6.2/10 — moderate evidence based on 9 indexed studies, including 5 meta-analyses. A gentle calming herb with randomized-trial support for reducing generalized anxiety and modestly improving sleep quality. Representative study: PMID 31006899.
The commonly studied dose of Chamomile is 220-1500mg standardized extract daily (often 1100mg in GAD trials), or 1-4 cups of tea. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
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Last reviewed June 2026 · evidence from 9 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Chamomile (Matricaria chamomilla, German chamomile) is a daisy-family herb used for centuries as a calming tea. Its flavonoid apigenin binds benzodiazepine/GABA-A receptors, which may underlie mild anxiolytic and sleep-promoting effects. The best evidence is for generalized anxiety disorder, where placebo-controlled trials of a standardized oral extract reduced symptoms, and meta-analyses suggest modest improvements in anxiety and sleep quality. Effects are gentle and the herb is well tolerated; the main caution is allergy in people sensitive to ragweed and related plants.
The flavonoid apigenin binds benzodiazepine/GABA-A receptor sites, producing mild anxiolytic and sedative effects.
May modestly influence serotonin and noradrenaline signaling relevant to mood and anxiety.
Chamomile flavonoids have anti-inflammatory and smooth-muscle relaxing actions (relevant to GI and menstrual comfort).
220-1500mg standardized extract daily (often 1100mg in GAD trials), or 1-4 cups of tea
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract (1.2% apigenin) | Recommended |
| 🍵Tea | Alternative |
| 💧Tincture | Alternative |
| 💧Aromatherapy oil | Alternative |
For a clinical anxiety effect, use the standardized extract; tea is gentler.
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Commonly taken in the evening; split dosing for daytime anxiety.
Dose-response data unavailable. The current published research for Chamomile does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Eases generalized anxiety symptoms with regular use.
Modestly improves subjective sleep quality and relaxation.
Gentle relaxing effect, often used as an evening tea.
People allergic to ragweed/daisies (Asteraceae) can react to chamomile.
Avoid — cross-reactive allergy risk.
Culinary tea amounts are generally considered fine; avoid concentrated extracts without medical advice.
Contains coumarins; very high intakes may theoretically add to bleeding risk.
May add to sedation.
May modestly affect drug metabolism at high intakes.
Tip: Take in the evening; avoid with other sedatives
Tip: Avoid if allergic to Asteraceae plants
Both promote calm without strong sedation, via different pathways.
Layered daytime calm/anxiety support.
Magnesium supports relaxation and sleep, complementing chamomile.
Broader relaxation and sleep support.
Lemon balm is another gentle calming herb often combined with chamomile.
Combined herbal calm and sleep support.
The best time to take Chamomile is in the evening. Taking it with food is preferred. Often taken in the evening for relaxation and sleep; for anxiety it can be split through the day.
Chamomile is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are drowsiness, allergic reaction. Use caution if any of these apply to you: Allergy to ragweed, daisies, marigold, or chrysanthemum (Asteraceae family).
Kavalactones produce anxiolytic and muscle-relaxing effects comparable to prescription anti-anxiety medications in clinical trials.