Also known as: Matricaria chamomilla, German chamomile, Roman chamomile, Apigenin source
BotanicalEmerging evidence
One of the most widely drunk herbal teas in the world, and the main dietary source of apigenin. Modest but consistent evidence for settling and sleep quality.
Typical dose
220.0–1100.0 mg per day
30-45 minutes before bed; cover the cup while steeping
What it is
Chamomile refers to two related plants: German chamomile, Matricaria chamomilla, which dominates supplements and tea, and Roman chamomile, Chamaemelum nobile, used more in aromatherapy.
The flower heads contain apigenin, a flavonoid, alongside bisabolol and chamazulene from the essential oil.
Apigenin is where chamomile connects to the wider supplement market. It is sold as an isolated compound at 50 mg and upward, whereas a cup of chamomile tea supplies a much smaller amount alongside everything else in the flower.
How it works
Apigenin binds to benzodiazepine sites on GABA receptors, the brain's main calming system, producing a mild settling effect without the potency of anything pharmaceutical.
Bisabolol and chamazulene contribute anti-inflammatory activity, which underlies the traditional use on skin and for digestive comfort.
The effect is gentle by any measure. Anyone expecting chamomile to work like a sedative will be disappointed, and that mildness is precisely why it has been drunk safely for centuries.
What the evidence shows
Controlled trials have reported improvements in sleep quality and in daytime functioning, with several studies using standardised extracts over two to four weeks.
There is also a reasonable body of work on feelings of unease, with trials reporting reductions using longer courses of standardised extract.
Effect sizes are modest and trials are small. The safety record over centuries of use is the strongest part of the case, and it makes chamomile a sensible first thing to try before anything stronger.
Dosing
Standardised extract trials have used 220 to 1,100 mg daily, typically standardised to around 1.2 per cent apigenin. Tea uses 2 to 3 g of dried flowers infused for ten minutes.
Cover the cup while it steeps. The active volatile compounds evaporate with the steam, and covering it keeps them in the drink rather than in the air above it.
For sleep, take 30 to 45 minutes before bed. Effects on settling build over two weeks or more rather than appearing on the first night, so judging it after one cup is premature.
At a glance
Common forms
German chamomile tea, Standardised apigenin extract, Chamomile essential oil, Liquid tincture, Within sleep formulas
Half-life / duration
Acute settling within an hour; effects build over 2 weeks or more
Timing
30-45 minutes before bed; cover the cup while steeping
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Chamomile has an excellent safety record with centuries of use as a beverage. Drowsiness is the main reported effect.
It belongs to the daisy family, so anyone sensitive to ragweed, chrysanthemums or marigolds may react, occasionally severely. Start with a small amount if you have any plant allergies.
At high concentrated doses it may affect how readily blood clots. Speak to your doctor before using concentrated extracts if you take regular medication, and stop before scheduled surgery.
Who should avoid it
Avoid if allergic to ragweed, daisies, chrysanthemums or marigolds. Speak to your doctor before using concentrated extracts if you take anything affecting blood clotting or any regular medication. Stop concentrated extracts before scheduled surgery. May cause drowsiness. Avoid concentrated extracts in pregnancy.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
