Chamomilla Recutita Extract
Also known as: Matricaria recutita, Matricaria chamomilla, Chamomile, German Chamomile
Overview
Chamomile (Matricaria recutita) is a flowering plant native to Europe and Western Asia, widely recognized for its calming and anti-inflammatory properties. Commonly brewed as a tea or taken as an extract, chamomile is employed in traditional medicine for various health issues, including anxiety, insomnia, digestive disorders, and skin irritations. The active compounds such as flavonoids, coumarins, volatile oils, and terpenes underpin its pharmacological effects. Although considerable research supports its traditional uses, further clinical trials are warranted to confirm its efficacy for specific conditions. Systematic reviews suggest moderate to strong evidence for improving sleep quality and reducing anxiety symptoms.
Benefits
Chamomile extract offers several documented health benefits. A meta-analysis indicates significant improvement in sleep quality, as evidenced by a reduction in Pittsburgh Sleep Quality Index scores (WMD: -1.88, 95% CI: -3.46, -0.31). Additionally, it has been shown to alleviate symptoms of generalized anxiety disorder (GAD), with findings indicating a mean difference of -1.43 (95% CI: -2.47, -0.39, P = 0.007) over treatment periods of 2 to 4 weeks. The anti-inflammatory and antioxidant properties of chamomile support its usage for skin irritations and gastrointestinal concerns. Elderly individuals may particularly benefit from chamomile’s effects on sleep. Though effect sizes for sleep improvement are moderate, further large-scale studies are needed to solidify these findings.
How it works
Chamomile acts primarily through its flavonoids and terpenes, which interact with GABA receptors, enhancing anxiolytic effects. Its anti-inflammatory properties arise from modulation of T cell activity and cytokine production. This herb influences the central nervous system, aiding in sleep regulation and anxiety reduction, while also interacting with the immune system to mitigate inflammation. Absorption and bioavailability can vary based on the form in which chamomile is consumed, such as tea or extract.
Side effects
Chamomile is generally considered safe, with mild side effects occurring in a small percentage of users. Common side effects include minor allergic reactions and gastrointestinal upset, occurring in 1-5% of users. Although very rare, there are documented cases of anaphylaxis. Chamomile’s anticoagulant properties may interact with blood-thinning medications like warfarin. Due to a lack of sufficient safety data, it is recommended that pregnant and breastfeeding individuals avoid chamomile. Additionally, individuals with allergies to plants in the Asteraceae family should exercise caution with its use.
Dosage
The minimum effective dose of chamomile extract is typically 200-400 mg per day, with optimal dosing for sleep and anxiety benefits ranging from 400-800 mg per day. Dosages exceeding 1,000 mg should be approached with caution and not taken without medical supervision. For best results, it is recommended to take chamomile prior to bedtime to enhance sleep quality. The common forms include tea and capsules, with improved absorption possibly occurring when taken with fatty meals. No specific cofactors are necessary for its efficacy.
FAQs
How long does it take to see benefits from chamomile?
Users can typically expect to observe improvements in sleep quality and reductions in anxiety within a few weeks of consistent use.
Is chamomile safe to use during pregnancy?
Chamomile is generally not recommended for pregnant or breastfeeding women due to insufficient safety data.
Can chamomile help with anxiety?
Yes, research indicates that chamomile can significantly improve symptoms of generalized anxiety disorder, particularly with consistent use.
What are common side effects of chamomile?
Common side effects may include mild allergic reactions and gastrointestinal upset, with the risk of anaphylaxis being extremely rare.
Should chamomile be taken at a specific time?
For best results in improving sleep quality, chamomile is best taken before bedtime.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5074766/ – This systematic review assesses the effects of chamomile on sleep quality, finding it significantly reduces awakenings after sleep. The study included 772 participants and showed moderate to high quality due to multiple randomized controlled trials (RCTs) included.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9822300/ – This systematic review and meta-analysis highlights chamomile's significant effects on generalized anxiety disorder, though it notes the need for further RCTs to support these findings due to variability in study designs.
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349 – This experimental study explored chamomile's anti-inflammatory effects by modulating T cell activity. While the findings provided high-quality insights, further human trials are necessary to establish clinical relevance.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11077421/ – This review compiles evidence on chamomile's pharmacological effects, including its antioxidant and anti-inflammatory properties, emphasizing its therapeutic role in addressing various health conditions.
- https://pubmed.ncbi.nlm.nih.gov/39106912/ – This study reviews the safety and efficacy of chamomile, establishing a basis for its traditional uses while highlighting gaps in clinical research across specific health applications.
