Chamomile Tea

How chamomile's calming compounds may support sleep, ease anxiety, and soothe digestion

Chamomile is one of the most popular herbal teas in the world, made from the dried flowers of Matricaria chamomilla -- not from the Camellia sinensis tea plant. People have been drinking it for centuries as a gentle way to unwind before bed.

It is naturally caffeine-free, making it a sensible evening drink. If you find it helps you relax, that is likely not just placebo -- there is real science behind the calming effect.

Chamomile pairs well with a good sleep routine -- see our Sleep page for the full picture.

The Key Compound: Apigenin

Chamomile's calming reputation traces back largely to apigenin, a flavonoid found abundantly in the flowers [1]. Apigenin binds to GABA-A receptors in the brain -- the same receptors targeted by benzodiazepine medications -- producing a mild sedative and anxiolytic effect [4]. Unlike pharmaceutical sedatives, apigenin does not appear to cause dependence or significant side effects at typical dietary doses.

Beyond apigenin, chamomile contains over 120 chemical constituents including other flavonoids (quercetin, patuletin, luteolin), terpenoids (bisabolol, chamazulene), and coumarins. These compounds contribute anti-inflammatory and antispasmodic properties that explain chamomile's traditional use for digestive complaints [2].

Sleep and Anxiety

Clinical evidence suggests chamomile can modestly improve sleep quality. A systematic review found that chamomile preparations improved subjective sleep quality measures in several trials, though the magnitude of effect is moderate [1].

For anxiety, the evidence is stronger. A randomized clinical trial found that long-term chamomile supplementation significantly reduced moderate-to-severe generalized anxiety disorder (GAD) symptoms compared to placebo, with a meaningful reduction in relapse rates during follow-up [3].

Digestive Benefits

Chamomile's antispasmodic action on smooth muscle makes it useful for easing mild digestive discomfort, bloating, and cramping. The mechanism involves relaxation of intestinal smooth muscle via flavonoid-mediated inhibition of specific enzymes [1][2].

Evidence Review

Mechanism of Action

Apigenin is a selective ligand for central benzodiazepine receptors. Avallone et al. (2000) demonstrated that apigenin binds competitively to the flunitrazepam site on GABA-A receptors and produces anxiolytic effects in animal models without sedation at lower doses and with sedation at higher doses [4]. This dual dose-response profile distinguishes it from many synthetic anxiolytics.

The broader phytochemical profile of chamomile has been well characterized. Srivastava et al. (2010) reviewed the evidence for chamomile's anti-inflammatory activity (via inhibition of COX-2 and iNOS expression), antioxidant effects, and antimicrobial properties [1]. Miraj and Alesaeidi (2016) confirmed these findings and extended the review to include evidence on wound healing and glucose metabolism [2].

Clinical Evidence for Anxiety

The most rigorous trial to date is the phase II randomized controlled trial by Mao et al. (2016), which enrolled 179 participants with moderate-to-severe GAD [3]. Over 38 weeks of treatment with pharmaceutical-grade chamomile extract (1500 mg/day), participants showed significant improvement in GAD-7 scores compared to placebo. During a follow-up discontinuation phase, chamomile-treated participants demonstrated lower relapse rates (15.2% vs. 25.5%), suggesting a sustained anxiolytic benefit. Effect sizes were modest but clinically meaningful.

Limitations

Most sleep studies use chamomile extract capsules rather than brewed tea, making it difficult to directly equate results with typical consumption. Apigenin content varies significantly between commercial chamomile teas depending on source, preparation time, and water temperature. Standardized extracts used in trials typically deliver far more apigenin than a single cup of tea.

Chamomile is generally well-tolerated, but individuals with allergies to plants in the Asteraceae family (ragweed, daisies, chrysanthemums) should exercise caution. Case reports of contact dermatitis and rare anaphylaxis exist, though serious reactions from ingestion of tea are extremely uncommon.

References

Chamomile: A herbal medicine of the past with bright futureSrivastava JK, Shankar E, Gupta S. Molecular Medicine Reports, 2010. PubMed 20842827 →
Chamomile (Matricaria chamomilla L.) and its bioactive compounds: A reviewMiraj S, Alesaeidi S. Electronic Physician, 2016. PubMed 27912875 →
Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trialMao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Phytomedicine, 2016. PubMed 28233153 →
Apigenin, a component of Matricaria recutita flowers, is a central benzodiazepine receptors-ligand with anxiolytic effectsAvallone R, Zanoli P, Puia G, Kleinschnitz M, Schreier P, Baraldi M. Journal of Clinical Psychopharmacology, 2000. PubMed 15451792 →