What is Chamomile?
Chamomile is a flowering herb from the daisy family (Asteraceae) that has been used medicinally for thousands of years. There are two main types:
German Chamomile (Matricaria chamomilla): The most commonly used species, with stronger medicinal properties. Annual plant with a hollow, branched stem.
Roman Chamomile (Chamaemelum nobile): Perennial variety with a sweeter, more apple-like aroma. Often used in aromatherapy and cosmetics.
Both contain similar active compounds and are used interchangeably in most applications.
Active Compounds
Primary Bioactive Components:
Apigenin: Flavonoid with anti-inflammatory and anti-anxiety effects
Chamazulene: Anti-inflammatory compound (gives blue color to essential oil)
Bisabolol: Anti-inflammatory, antimicrobial, and skin-soothing agent
Flavonoids: Luteolin, quercetin (antioxidant properties)
Terpenoids: Various compounds with therapeutic effects
Coumarins: May have mild blood-thinning properties
Primary Uses & Benefits
Traditional Uses:
Sleep aid and mild sedative
Digestive complaints (gas, indigestion, nausea, diarrhea)
Anxiety and stress relief
Wound healing and skin inflammation
Menstrual cramps and PMS symptoms
Cold and flu symptoms
Mouth sores and gum inflammation
Evidence-Based Benefits:
Sleep & Relaxation:
Mild sedative effects through apigenin binding to benzodiazepine receptors
Improves sleep quality and reduces sleep onset time
Reduces anxiety and promotes calmness
Digestive Health:
Relieves gas, bloating, and indigestion
Antispasmodic effects on smooth muscle
May help with IBS symptoms
Soothes upset stomach and nausea
Anti-Inflammatory Effects:
Reduces inflammation throughout the body
Beneficial for inflammatory skin conditions
May help with inflammatory bowel conditions
Skin Health:
Accelerates wound healing
Treats eczema, psoriasis, and dermatitis
Antimicrobial properties for minor infections
Soothes sunburn and skin irritation
Women's Health:
Reduces menstrual cramps and pain
May help with PMS symptoms
Traditional remedy for menopausal symptoms
Other Benefits:
May lower blood sugar levels
Supports cardiovascular health
Potential anti-cancer properties (preliminary research)
Immune system support
Recommended Dosages
Chamomile Tea:
Standard dose: 1-4 cups daily (1-2 teaspoons dried flowers per cup)
Steep time: 5-10 minutes in hot water
Sleep aid: 1 cup 30-45 minutes before bedtime
Capsules/Tablets:
Typical dose: 400-1,600 mg daily (standardized extract)
Divided doses: 2-3 times per day
Standardization: Often 1.2% apigenin
Tincture/Liquid Extract:
Dose: 1-4 mL (20-80 drops), 3 times daily
Ratio: Typically 1:5 or 1:4 (herb to liquid)
Topical Applications:
Cream/Ointment: Apply 3-4 times daily as needed
Compress: Steep tea, cool, apply to affected area
Bath: Add 5-10 tea bags or ¼ cup dried flowers to warm bath
Essential Oil:
Aromatherapy: 3-5 drops in diffuser
Topical: Dilute 2-3% in carrier oil (not for internal use)
Forms Available
Dried flowers (loose or tea bags)
Capsules and tablets
Liquid extracts and tinctures
Essential oil
Creams, lotions, and ointments
Mouthwash and dental products
Standardized extracts
Timing & Administration
Best Time to Take:
For sleep: 30-45 minutes before bedtime
For anxiety: Throughout the day as needed, or before stressful events
For digestion: 30 minutes before meals or after eating
For general wellness: Any time of day
With or Without Food:
Tea: Can be taken anytime, with or without food
Capsules: Better absorbed with food, especially with some fat
Tincture: Can be taken on empty stomach for faster absorption
Duration of Use:
Safe for long-term use in most people
For sleep issues: Use for 2-4 weeks, then assess
For acute conditions: Use until symptoms resolve
Consider periodic breaks (1 week off per month) with long-term use
Synergistic Herbs & Supplements
Take WITH Chamomile:
For Sleep:
Valerian root (strong synergy)
Passionflower
Lemon balm
Lavender
Magnesium
For Anxiety:
L-theanine
Ashwagandha
Holy basil
GABA
For Digestion:
Peppermint
Ginger
Fennel
Licorice root
For Inflammation:
Turmeric/curcumin
Omega-3 fatty acids
Ginger
Beneficial Combinations:
Sleepytime tea blends (multiple calming herbs)
Digestive herbal formulas
Anti-inflammatory supplement stacks
Interactions & What NOT to Take
Avoid or Use Caution With:
Sedative Medications:
Benzodiazepines (Xanax, Valium, Ativan)
Sleep medications (Ambien, Lunesta)
Barbiturates
Opioid pain medications
Risk: Excessive sedation
Blood Thinners:
Warfarin (Coumadin)
Aspirin
Clopidogrel (Plavix)
Risk: Increased bleeding risk (mild)
Hormonal Medications:
Birth control pills
Hormone replacement therapy
Risk: May have mild estrogenic effects
Other Interactions:
Alcohol: Increased sedation
Cyclosporine: May alter drug levels
Diabetes medications: May enhance blood sugar-lowering effects
Other sedative herbs: Cumulative sedation effect
Cytochrome P450 Interactions:
Chamomile may affect drug metabolism, though effects are generally mild. Consult healthcare provider if taking multiple medications.
Who Should Take Chamomile
Ideal Candidates:
People with mild anxiety or stress
Those with occasional sleep difficulties
Individuals with digestive complaints (bloating, gas, upset stomach)
People with inflammatory skin conditions
Women with menstrual cramps
Those seeking natural relaxation support
People with tension headaches
Individuals with mild inflammatory conditions
May Benefit:
People with IBS or functional digestive disorders
Those with eczema or dermatitis
Individuals with gingivitis or mouth sores
People recovering from minor wounds or burns
Those with mild depression or anxiety disorders
Who Should AVOID or Use Caution
Contraindications:
Allergy to Asteraceae Family:
Ragweed, daisies, marigolds, chrysanthemums
Risk: Severe allergic reactions possible
Pregnancy:
May stimulate uterine contractions
Potential miscarriage risk (theoretical)
Small amounts in tea generally considered safe
Avoid concentrated extracts and high doses
Breastfeeding:
Limited safety data
Small amounts in tea likely safe
Avoid high doses and supplements
Upcoming Surgery:
Discontinue 2 weeks before surgery
Risk: May increase sedation and bleeding
Use Caution:
Bleeding disorders: Theoretical increased bleeding risk
Hormone-sensitive conditions: Endometriosis, breast cancer, uterine cancer (mild estrogenic effects)
Young children: Under 2 years (risk of botulism from raw honey often added to tea)
Driving/operating machinery: When using for sedation
Asthma: Essential oil may trigger symptoms in sensitive individuals
Side Effects & Adverse Reactions
Common (Rare but Possible):
Mild drowsiness or sedation
Allergic reactions (rash, itching, swelling)
Contact dermatitis from topical use
Nausea or vomiting (high doses)
Eye irritation (from contact with tea or flowers)
Serious (Very Rare):
Anaphylaxis (severe allergy)
Severe skin reactions
Significant bleeding (theoretical)
Signs of Allergic Reaction:
Skin rash, hives, or itching
Swelling of face, lips, tongue, or throat
Difficulty breathing
Wheezing or chest tightness
Action: Discontinue immediately and seek medical attention if severe.
Deficiency Symptoms
Note: Chamomile is not an essential nutrient, so there are no deficiency symptoms. It is a therapeutic herb used to address specific health concerns rather than prevent nutritional deficiencies.
However, the conditions chamomile treats (anxiety, poor sleep, digestive issues, inflammation) may worsen without intervention or alternative treatments.
Toxicity & Overdose
Toxicity Profile:
Chamomile has a very high safety profile with minimal toxicity. Large amounts are generally well-tolerated.
Excessive Intake Signs:
Severe drowsiness
Nausea and vomiting
Dizziness
Allergic reactions
Overdose Concerns:
No established toxic dose
Deaths from chamomile are essentially non-existent
Most adverse events are allergic reactions, not toxicity
Essential oil can be toxic if ingested in large amounts
Safe Upper Limits:
No official upper limit established due to excellent safety profile. However, moderation is advised:
Tea: Up to 4-5 cups daily is considered very safe
Supplements: Follow manufacturer recommendations
Quality & Sourcing Considerations
Look For:
Organic certification: Reduces pesticide exposure
German chamomile (Matricaria chamomilla): Most studied
Whole flowers: More potent than dust or stems
Fresh, aromatic smell: Indicates proper storage
Standardized extracts: Consistent apigenin content (supplements)
Third-party testing: For purity and potency
Storage:
Keep dried flowers in airtight container
Store in cool, dark, dry place
Use within 1-2 years for best potency
Essential oils: Dark glass bottles, refrigerate after opening
Special Considerations
Children:
Generally safe for children over 2 years
Use smaller doses (half adult dose for ages 6-12)
Primarily as tea, avoid supplements unless recommended by pediatrician
Never add honey to tea for infants under 1 year (botulism risk)
Elderly:
Generally well-tolerated
May be more sensitive to sedative effects
Monitor for increased fall risk due to drowsiness
Good option for age-related sleep difficulties
Pregnancy & Lactation:
Traditional use during pregnancy is common
Modern caution due to theoretical uterine stimulation
Small amounts of tea (1-2 cups daily) likely safe
Avoid high doses and concentrated supplements
Consult healthcare provider
Drug Testing:
Will not cause positive drug tests
No controlled or restricted substances
Forms Comparison
Tea (Most Common):
Pros: Gentle, traditional, affordable, hydrating
Cons: Less concentrated, requires preparation
Best for: Daily use, relaxation, mild symptoms
Capsules/Tablets:
Pros: Standardized dose, convenient, portable
Cons: Less traditional, absorption varies
Best for: Consistent dosing, travel, specific therapeutic goals
Tincture:
Pros: Fast absorption, concentrated, long shelf life
Cons: Contains alcohol, strong taste
Best for: Acute symptoms, precise dosing
Topical:
Pros: Direct application, no systemic effects
Cons: Limited to external use
Best for: Skin conditions, wounds, localized inflammation
Summary & Key Takeaways
Chamomile is one of the safest and most well-tolerated herbs with thousands of years of traditional use. It's particularly effective for promoting relaxation, improving sleep quality, soothing digestive upset, and reducing inflammation.
Bottom Line: Chamomile tea is safe for most people and can be consumed daily. Those with ragweed allergies should avoid it. Pregnant women should use only small amounts. It works well alone or in combination with other calming herbs. Start with tea to assess tolerance before trying concentrated supplements. Discontinue if any allergic reactions occur.
The primary risks are allergic reactions in sensitive individuals and potential interactions with sedative medications or blood thinners. Overall, chamomile represents a gentle, effective option for stress relief, sleep support, and digestive comfort with minimal side effects.