Imagine being nestled in a cozy spot, cradling a warm cup of chamomile tea, ready to unwind. Chamomile tea is one of the most beloved herbal teas globally. Characterized by a delicate aroma and mild taste, it has become a staple in countless households. About one million cups are drunk around the world daily.
Beyond its ability to induce relaxation, chamomile tea is associated with various potential health benefits. From promoting better sleep to aiding digestion, this herb has been used for centuries to support overall well-being.
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Chamomile: An Overview
Chamomile is a perennial plant belonging to the Asteraceae family with a rich history of use. It has been traditionally used for various purposes, including digestive support and skin care, dating back to ancient Greek, Roman, and Egyptian cultures. Chamomile can be identified by its white daisy-like flowers with yellow centers, fern-like leaves, and mild floral aroma. (18)
The main botanical constituents in chamomile include flavonoids, such as apigenin, luteolin, quercetin, and rutin, which have been studied for their anti-inflammatory and antioxidant properties. Other notable constituents isolated from chamomile include volatile oils, terpenoids (monoterpenes, diterpenes, triterpenes, and sesquiterpenes), and coumarins. (18)
There are two main varieties of chamomile: German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile). Although they belong to different plant species, they are often used for similar purposes. In this article, "chamomile" will be used generally to encompass both species.
Promoting Relaxation and Sleep
Chamomile tea and essential oil aromatherapy have been traditionally used to support relaxation and sleep. The calming effects of chamomile are attributed to the flavonoid apigenin, which interacts with receptors in the brain. Benzodiazepine receptors are closely related to and augment the action of GABA (gamma amino butyric acid), the central nervous system's primary inhibitory neurotransmitter.
Some studies suggest that chamomile extract and tea preparations may improve sleep quality in postpartum and elderly populations over a period of 2-4 weeks.
Digestive Health Support
Chamomile has been traditionally used to support digestive health, including managing gas, indigestion, and nausea. It may help relax the smooth muscles of the intestines. (21)
Combination herbal products have shown potential in supporting digestive health. For example, one study administered an herbal formula containing chamomile, myrrh, and coffee charcoal to participants with digestive concerns. The formula was well tolerated and safe.
Given its studied anti-inflammatory effects, chamomile may help soothe gastrointestinal (GI) symptoms associated with inflammation. Many GI disorders have an inflammatory component, including gastrointestinal esophageal reflux disease (GERD), IBD, gastritis, diverticulitis, and hemorrhoids.
Interestingly, preclinical models suggest that chamomile may inhibit the growth of Helicobacter pylori, a bacteria associated with gastritis and peptic ulcer disease (PUD).
Anxiety and Stress Reduction
A 2019 systematic review suggested that chamomile may be a helpful option for managing generalized anxiety disorder (GAD). It can be used in children, adolescents, and adults.
In addition to its GABAergic effects (discussed above), chamomile's volatile oils have been studied for their potential to reduce circulating levels of a hormone called adrenocorticotropic hormone (ACTH). The pituitary gland produces ACTH, which signals the adrenal glands to produce cortisol, one of the hormones released in response to stress. (23)
Anti-Inflammatory Properties
Inflammation is part of the body's immune response to harmful stimuli, characterized by increased blood flow, immune cell infiltration, and the release of inflammatory molecules to remove threats and initiate tissue repair. Acute inflammation is characterized by pain, swelling, and redness. When it goes unchecked, inflammation can become chronic. Chronic inflammation has been implicated as a major factor in the development of chronic disease.
The flavonoids and terpene constituents in chamomile have been studied for their potential to inhibit the production of inflammatory compounds called cytokines, including TNF-alpha, IL-6, and IL-8. This gives chamomile potential in supporting a wide variety of inflammatory-related conditions.
Chamomile may help reduce physical discomfort. Traditionally, chamomile flowers have been used to soothe toothaches, earaches, nerve pain, and arthritis (23).
Premenstrual syndrome (PMS) is the set of physical and emotional symptoms that are experienced in the days leading up to a menstrual period. Cramping, breast tenderness, and muscle/joint pain can occur with PMS. A systematic review suggested that chamomile's anti-inflammatory, anti-anxiety, and antispasmodic effects may help relieve discomfort associated with PMS.
Another study found that applying chamomile oil topically to knees affected with osteoarthritis reduced discomfort enough to decrease patients' reliance on acetaminophen for pain management.
Immune System Support
Some research suggests that chamomile may support the immune system and help maintain overall health.
Chamomile oil has been studied for its antimicrobial activity against bacteria, viruses, and yeast (5, 26). Studies have measured the minimum inhibitory concentration (MIC) of chamomile extract. MIC is the lowest concentration of an antimicrobial agent that inhibits the visible growth of a microorganism. Chamomile extracts have higher MICs than standard antibiotics. (35)
Chamomile is antioxidative and nutritive, containing vitamins, minerals, and other nutrients that support immune function and reduce oxidative stress.
Steam inhalations with chamomile extracts may help alleviate common cold symptoms, including sore throat. (23)
Skin Health and External Uses
Topical compresses can be used to soothe skin irritations and support wound healing. Chamomile tea can even be added to bathwater! Its ability to support mild skin conditions is attributed to its anti-inflammatory, anti-allergy, and antimicrobial properties. (30)
Chamomile exhibits antihistamine properties. Mast cells are a type of immune cell that release a chemical called histamine when they are activated. Histamine is responsible for the itching and redness associated with allergies. Chamomile extracts may inhibit mast cell degranulation (thereby reducing allergy symptoms) by 73%. (35)
Topical applications of chamomile have also been used to support skin health in conditions like acne, eczema, and psoriasis. Chamomile is about 60% as effective as 0.25% hydrocortisone cream in reducing skin inflammation. (5, 23)
Preparation Tips and Considerations
Follow these instructions to make chamomile tea:
- Boil 8 ounces of water and take off the heat
- Steep one heaping tablespoon of chamomile flowers in hot water for 10-20 minutes
- Strain tea and enjoy
To experience chamomile tea's potential benefits, you might consider drinking up to three cups daily.
Long-term use of chamomile is generally considered safe when consumed as tea. Side effects are uncommon but may include nausea, dizziness, and allergic reactions. People who are allergic to other plants belonging to the Asteraceae plant family (including ragweed, chrysanthemums, marigolds, and daisies) are more likely to experience allergic reactions or other adverse side effects. (6)
Chamomile has the potential to interact with other herbs, supplements, and medications. Consult with a healthcare provider before using chamomile if you are taking any of the following:
- Blood thinning medications
- Sedative medications: anti-seizure drugs, barbituates, benzodiazepines, tricyclic antidepressants, and drugs to treat insomnia
- Medications to treat diabetes
- Medications to treat high blood pressure
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Key Takeaways
- Chamomile (Matricaria recutita and Chamaemelum nobile) is a herb with studied anti-inflammatory, antioxidant, antimicrobial, antispasmodic, anti-anxiety, sedative, and anti-allergy effects.
- Chamomile has been used traditionally for thousands of years to support physical, mental, and emotional well-being. Chamomile tea can be easily and safely included in a daily routine.
- While generally safe when consumed as a tea, consulting with a healthcare provider before starting a new supplement is always recommended. Healthcare providers can advise you on safety and dosing to help you make the most of this herb.
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