Matricaria chamomilla (German chamomile), flower. The world’s favorite bedtime tea. Its flavonoid apigenin binds weakly to the same brain receptors that calming drugs act on.
What the research supports
- Generalized anxiety: two well-designed trials (2009, 2016) found a modest reduction in anxiety symptoms.
- Sleep quality: several small trials found a small improvement.
- Insomnia: little effect on diagnosed chronic insomnia.
- Digestion: long traditional use for minor stomach complaints, little modern research.
The dose that was actually studied
220 to 1,500 mg a day of extract for anxiety, 400 to 540 mg a day for sleep, or 1 to 2 cups of strong tea. For liquid extracts, follow the label.
Who should not take it
- Anyone allergic to ragweed, daisies, marigolds or chrysanthemums.
- People taking warfarin or other blood thinners, sedatives or cyclosporine.
- Pregnant women should stick to occasional tea and avoid concentrated extracts.
Our take
One of the safest herbs there is, with real evidence for mild anxiety and a gentle nudge for sleep. Read our full chamomile sleep and anxiety guide for every study and the details.
Our pick
Hawaii Pharm Chamomile Alcohol-Free Liquid Extract: Chamomile flowers in an alcohol-free glycerite, handy in warm water or tea before bed.
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For general education only, not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or are pregnant or breastfeeding.
