Chamomile is a gentle herb known for its calming properties.
Although its best known as a popular bedtime tea, chamomile has other health-supporting benefits.
In this article, we will look at the health benefits of chamomile, its safety, and its history.
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What is Chamomile?
Chamomile is an annual plant in the Asteraceae family. It was originally native to Europe and Asia but is now cultivated around the globe.
The scientific name for this herb is Matricaria recutita, however, it is commonly known as German chamomile or just chamomile.
Another variety of chamomile, Roman chamomile (Anthemis nobilis), has similar effects to German chamomile but is chemically and physically different. Roman chamomile is a perennial native to the Mediterranean area that grows closer to the ground than German chamomile. Both chamomiles have similar uses, however, Roman chamomile has a heightened antispasmodic and antimicrobial effect.
In traditional medicine, German chamomile florets or flower heads have a calming effect on the body. As an infusion, it has been used to promote relaxation, improve digestion, and relieve gastrointestinal tension. Chamomile has also been used topically to improve skin health and wound healing.
Modern research shows that chamomile’s anti-inflammatory, fever-reducing, and spasmolytic actions can possibly be attributed to its sesquiterpene content. The flavonoids in chamomile are said to potentially be responsible for chamomile’s anxiolytic properties. Chamomile has also been found be one of the best herbs high in calcium.
The long historical use of this plant speaks volumes about the medicinal benefits of chamomile. It is no surprise it is one of the most in-demand herbs worldwide.
Health Benefits of Chamomile:
There are many purported health benefits of chamomile. These benefits include uses for bacterial skin disease and inflammation, support for mental health and sleep problems, and reduction in gastrointestinal spasms.
Below we have listed the top research-backed benefits of chamomile and its active constituents.
1. May Reduce Anxiety & Depression
Anxiety and depression are mental health disorders that affect mood and behavior. Many people commonly use chamomile to quell mild anxiety and depression and there is much clinical research to support this claim.
In a 12-week randomized controlled trial, researchers found that 500mg chamomile capsules taken 3x/day significantly lowered stress and moderate-to-severe generalized anxiety disorder (GAD) symptoms. There were few side effects reported which led to the conclusion that long-term use of chamomile appears to be safe.
In a similar 8-week trial, chamomile demonstrated “statistically significant and clinically meaningful” improvements in individuals with anxiety. The Hamilton Anxiety Rating Scale (HAM-A) was used to determine the results. Researchers noted that this outcome was comparable to the effectiveness of conventional anxiolytic drugs.
A 2009 study presented evidence that Matricaria recutita may have an anxiolytic (anxiety-reducing) effect through its interaction with neurotransmitters in the brain. Administration of chamomile over 8 weeks significantly reduced HAM-A scores in participants with mild-moderate anxiety. The chamomile was also well-tolerated with few adverse effects reported.
Some researchers believe that along with the anxiolytic effects, chamomile may also exhibit antidepressant effects through various neurotransmitter interactions. An exploratory study using the HAM-D anxiety index observed that chamomile produced a significant reduction in scores spanning patients with only depression, only anxiety, and those with both. Antidepressant effects were seen in all subjects.
The flavonoid, apigenin, in chamomile has shown an affinity for benzodiazepine receptors, which may contribute to the evidence behind chamomile’s anxiolytic effects.
Summary:
Clinical research shows that chamomile may help to relieve mild anxiety and depression.
2. May Improve Sleep
Getting adequate amounts of quality sleep is important for physical and mental health. Although chamomile is not considered a heavy tranquilizer that puts you to sleep, it is known to be an effective natural sleep aid.
In a clinical trial involving sleep-disturbed postnatal women, sleep inefficiency and depression symptoms improved after daily administration of German chamomile tea. Although the study only lasted 2 weeks, improvements took effect immediately. It should be noted that due to the short span of the trial, evidence still needs to be gathered for the long-term effects of chamomile on sleep.
In a 2017 study utilizing the Pittsburgh Sleep Quality Index, chamomile extract capsules safely improved sleep in elderly subjects. Although chamomile did not directly affect sleep duration, it did have a significant effect on sleep latency (the time it takes to fall asleep), sleep efficiency (the percentage of time in bed that one is asleep), and sleep quality (how rested and restored one feels) of the subjects.
A surprising relaxing effect from chamomile tea was discovered in a study observing the cardiac effects of chamomile. The study aimed to observe how chamomile tea might affect heart health in patients with cardiac disease. When the tea was administered, 10 out of 12 patients fell into a deep sleep shortly after ingestion. Although they could be woken up, each patient fell back into a deep slumber immediately. Due to the anxiety of the cardiac procedure they were undergoing, researchers mentioned it is unusual for patients to be able to sleep.
Summary:
Research, as well as traditional use, shows that chamomile capsules or tea may help to support improved sleep quality.