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Chamomile powder

Also known as: Chamomile, German chamomile, Roman chamomile, Chamaemelum nobile, Matricaria chamomilla

Overview

Chamomile powder is derived from the dried flowers of the chamomile plant, primarily *Matricaria chamomilla* (German chamomile) and *Chamaemelum nobile* (Roman chamomile). It is widely consumed as a tea or supplement and is valued for its bioactive compounds, including flavonoids like apigenin, terpenoids, and essential oils. This herbal supplement is primarily used for its anxiolytic, sedative, anti-inflammatory, digestive, and skin-healing properties. Research on chamomile is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews/meta-analyses supporting its use, particularly for anxiety, sleep quality, and inflammation. While some outcomes have moderate support, others rely on smaller or less rigorous studies, indicating varying levels of evidence quality.

Benefits

Chamomile offers several evidence-based benefits. For Generalized Anxiety Disorder (GAD), a 2019 meta-analysis of 12 RCTs found significant improvement in GAD symptoms (HAM-A scale) after 2-4 weeks of chamomile use, showing moderate to strong evidence. However, it did not significantly affect state anxiety in general populations. Regarding sleep quality, the same meta-analysis reported a significant improvement, with additional RCTs in elderly populations (200-400 mg twice daily for 4 weeks) confirming enhanced sleep quality. For anti-inflammatory and skin health, topical chamomile application has been shown to reduce skin inflammation and promote wound healing, with some studies suggesting it can be more effective than hydrocortisone cream for certain skin lesions. Animal studies further support its anti-inflammatory effects relevant to conditions like atopic dermatitis. Chamomile may also alleviate digestive symptoms such as cramping and diarrhea, as supported by animal studies demonstrating antidiarrheal effects. Preliminary in vitro and animal studies suggest potential anti-cancer properties, but clinical evidence in humans is currently lacking.

How it works

Chamomile's therapeutic effects stem from its bioactive compounds. Its anxiolytic and sedative properties are primarily due to flavonoids, especially apigenin, which binds to GABA-A receptors in the brain, mimicking the action of benzodiazepines to promote relaxation. The anti-inflammatory effects are mediated through the inhibition of cyclooxygenase and lipoxygenase pathways, which reduces the production of pro-inflammatory cytokines. Additionally, chamomile possesses antioxidant properties that contribute to tissue protection and wound healing. The oral bioavailability of active compounds can vary depending on the form of chamomile (e.g., powder vs. standardized extract), influencing the concentration of beneficial constituents reaching systemic circulation.

Side effects

Chamomile is generally considered safe when consumed orally in typical amounts found in teas or supplements. However, mild side effects can occur, including nausea, dizziness, and allergic reactions. Individuals with allergies to ragweed, daisies, chrysanthemums, or other plants in the Asteraceae family are at a higher risk of experiencing allergic reactions to chamomile. While rare, severe allergic reactions, including anaphylaxis, are possible. No major drug interactions have been conclusively identified, but caution is advised for individuals taking anticoagulants due to chamomile's potential for mild blood-thinning effects. The safety of chamomile during pregnancy and breastfeeding is not well established, and its use in these populations should be approached with caution and under medical guidance.

Dosage

Effective dosages for chamomile in clinical studies for anxiety and sleep range from 200 mg to 1,500 mg of chamomile extract or powder daily. This dosage is often divided into two administrations per day. The duration of treatment in research studies typically spans from 2 to 8 weeks to observe significant benefits. For consistent and reliable dosing, standardized extracts or capsules are generally preferred over chamomile tea, as the concentration of active compounds can vary significantly in teas. While specific timing considerations are not extensively detailed, absorption may be enhanced when taken with meals. There are no specific cofactors required to improve its efficacy. Upper limits and safety thresholds are not precisely defined, but adherence to recommended dosages is advised.

FAQs

Does chamomile help with anxiety?

Yes, chamomile has shown modest but statistically significant improvements in symptoms of generalized anxiety disorder, particularly after several weeks of consistent use.

Is chamomile effective for sleep?

Chamomile can improve subjective sleep quality, but evidence for treating clinical insomnia is limited and requires further research.

Are there risks of allergy?

Yes, individuals allergic to ragweed, daisies, or chrysanthemums are at higher risk of allergic reactions to chamomile.

How long before effects appear?

Benefits on anxiety and sleep are generally observed after 2-4 weeks of consistent daily use.

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. It highlighted the heterogeneity of studies and the need for more research on specific anxiety types.
https://fullscript.com/blog/chamomile – This source discusses a randomized controlled trial (RCT) involving 60-77 elderly participants, where chamomile capsules (200-400 mg twice daily for 4 weeks) significantly improved sleep quality compared to placebo, demonstrating its efficacy in this population.
https://www.medicalnewstoday.com/articles/320031 – This article references a 2011 RCT with 72 patients, which found that topical chamomile compresses led to faster healing of skin lesions compared to hydrocortisone cream, supporting its anti-inflammatory and wound-healing properties.
https://www.nccih.nih.gov/health/chamomile – This source provides a general overview of chamomile, including its traditional uses, potential benefits for digestive health (such as alleviating cramping and diarrhea based on animal studies), and preliminary findings on its potential anti-cancer properties from in vitro and animal studies.