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Chamomile Leaf Extract

Also known as: Matricaria recutita, Chamomile, German chamomile, Chamomile leaf extract, Matricaria chamomilla

Overview

Chamomile leaf extract is derived from the dried flowers and leaves of *Matricaria chamomilla*, a plant with a long history of traditional use for its calming and sleep-promoting properties. It is primarily utilized as a natural supplement to alleviate symptoms of generalized anxiety disorder (GAD), enhance overall sleep quality, and address mild insomnia. The therapeutic effects of chamomile are attributed to its rich composition of bioactive compounds, notably flavonoids like apigenin and various terpenoids. While research on chamomile is ongoing, several randomized controlled trials (RCTs) and meta-analyses support its efficacy, particularly for anxiety and sleep. However, the quality of evidence can vary, and some outcomes remain inconclusive, indicating a need for further large-scale, well-designed studies.

Benefits

Chamomile leaf extract offers several evidence-based benefits, primarily in the areas of anxiety and sleep. For Generalized Anxiety Disorder (GAD), a 2019 systematic review and meta-analysis of 12 RCTs demonstrated that chamomile significantly improved GAD symptoms, as measured by the Hamilton Anxiety Rating Scale (HAM-A), after 2 and 4 weeks of treatment. This indicates a moderate to strong level of evidence for its anxiolytic effects in this specific population. Regarding sleep quality, the same meta-analysis showed a significant improvement with chamomile supplementation. Furthermore, a 2024 meta-analysis confirmed chamomile's ability to reduce the number of awakenings and improve sleep continuity, suggesting a moderate level of evidence for its sleep-enhancing properties, though it may not significantly impact overall sleep duration or severe insomnia. Evidence for its effect on general state anxiety is less clear, and its impact on insomnia severity is limited.

How it works

Chamomile's primary mechanism of action involves its bioactive flavonoids, particularly apigenin. Apigenin is believed to bind to benzodiazepine receptors in the central nervous system, which are crucial for regulating anxiety and sleep. This interaction modulates GABAergic neurotransmission, leading to mild anxiolytic (anxiety-reducing) and sedative effects. Beyond this, chamomile extract also possesses anti-inflammatory and antioxidant properties, which may contribute to its broader therapeutic benefits. The oral bioavailability of these compounds is moderate, with the liver being the primary site of their metabolism.

Side effects

Chamomile is generally well-tolerated, with a low incidence of adverse events reported in clinical trials. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort and allergic reactions. Individuals with known allergies to plants in the Asteraceae family (e.g., ragweed, daisies, marigolds) are particularly susceptible to allergic reactions. Uncommon side effects, affecting 1-5% of users, may include mild skin irritation or rash. Very rare instances of severe allergic reactions, such as anaphylaxis, have been reported in highly sensitive individuals. Chamomile may also interact with certain medications; caution is advised when co-administering with anticoagulants (e.g., warfarin) due to its mild blood-thinning effects. It is contraindicated in individuals with known allergies to the Asteraceae family. Due to limited safety data, caution is recommended during pregnancy and in children.

Dosage

The minimum effective dose of chamomile extract varies, but studies typically use doses ranging from 220 mg to 1100 mg daily, often standardized for apigenin content. The optimal dosage range is generally considered to be 400-1100 mg per day of chamomile extract, frequently divided into two doses. There is no established maximum safe dose; however, doses up to 1100 mg/day have been safely used in clinical trials for durations up to 8 weeks. For sleep benefits, chamomile is often taken 30-60 minutes before bedtime, while for anxiety, it may be taken twice daily. For consistent efficacy, it is recommended to use extracts standardized to their flavonoid content. Absorption may be enhanced when taken with food, and its metabolism can be influenced by liver enzyme activity. No specific cofactors are required for its efficacy.

FAQs

Is chamomile effective for anxiety?

Yes, chamomile has shown modest but statistically significant effectiveness for mild to moderate generalized anxiety disorder, as supported by clinical trials and meta-analyses.

Does chamomile improve sleep?

Chamomile can improve sleep quality and reduce the number of awakenings, but it may not significantly affect total sleep duration or the severity of insomnia.

Is chamomile safe long-term?

Short-term use (up to 8 weeks) of chamomile appears safe and well-tolerated. However, long-term safety data beyond this period are currently limited.

Can I take chamomile with other medications?

Caution is advised when combining chamomile with anticoagulants or sedatives due to potential interactions. Always consult your healthcare provider before combining supplements with medications.

How soon will I see benefits?

Improvements in anxiety symptoms may become noticeable within 2-4 weeks of consistent use. Sleep benefits, such as reduced awakenings, may be experienced sooner.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/31006899/ – This systematic review and meta-analysis of 12 RCTs found that chamomile significantly improved symptoms of Generalized Anxiety Disorder (GAD) and sleep quality. However, it did not show significant effects on state anxiety or insomnia severity, highlighting its specific benefits for GAD and sleep quality.
https://pubmed.ncbi.nlm.nih.gov/39106912/ – This systematic review and meta-analysis focused on chamomile's effect on sleep. It concluded that chamomile reduced the number of awakenings and improved sleep continuity, but did not significantly impact total sleep duration or overall insomnia severity, providing further evidence for its role in sleep quality.