Matricaria Chamomilla Flower Extract
Also known as: Matricaria chamomilla, Chamomile, German chamomile, Wild chamomile
Overview
Matricaria chamomilla, commonly known as German chamomile, is a flowering plant native to Europe and Western Asia, cultivated for its medicinal properties. The flower extract is widely used as a herbal supplement to improve sleep quality, reduce anxiety, and provide mild sedation. Its therapeutic effects are attributed to bioactive compounds such as apigenin, bisabolol, chamazulene, flavonoids, and essential oils. Chamomile has a long history in traditional medicine for digestive and anti-inflammatory purposes. It is available in various forms, including capsules, teas, and tinctures, with standardized extracts preferred for consistent dosing. Research on chamomile is moderately mature, with several randomized controlled trials (RCTs) and systematic reviews supporting its benefits, although methodological rigor and sample sizes vary across studies. The quality of evidence is generally good for sleep quality and generalized anxiety, but more research is needed for insomnia and specific anxiety disorders.
Benefits
Chamomile extract has demonstrated benefits in improving sleep quality and reducing symptoms of generalized anxiety disorder (GAD). A meta-analysis showed a significant improvement in sleep quality (standardized mean difference: −0.73, 95% CI [−1.23, −0.23], P < 0.005). Additionally, studies have reported a significant reduction in GAD symptoms after 2 weeks (mean difference: −1.43, 95% CI [−2.47, −0.39], P = 0.007) and 4 weeks (mean difference: −1.79, 95% CI [−3.14, −0.43], P = 0.0097). While chamomile is traditionally used for its mild anti-inflammatory and digestive benefits, the evidence supporting these effects is less robust. Elderly individuals and those with mild sleep disturbances may experience the most significant benefits. The effect sizes for sleep and anxiety are small to moderate, suggesting a modest but consistent clinical significance, with improvements typically observed within 2–4 weeks.
How it works
Chamomile exerts its effects through several biological pathways. It modulates GABA receptors in the brain, similar to benzodiazepines, which contributes to its sedative and anxiolytic properties. Additionally, it reduces inflammation by inhibiting pro-inflammatory cytokines. The primary molecular targets include GABA-A receptors, COX-2, and NF-κB. Animal studies suggest potential interactions with androgen receptors, but this has not been confirmed in humans. Bioactive flavonoids, such as apigenin, are absorbed orally, though their bioavailability can vary. Essential oils present in chamomile may also contribute to its overall therapeutic effects. These mechanisms collectively contribute to the central nervous system, gastrointestinal, and potentially endocrine benefits associated with chamomile.
Side effects
Chamomile is generally recognized as safe, with mild adverse events reported in a minority of users. Common side effects are rare, but may include mild gastrointestinal upset or allergic reactions in sensitive individuals. Uncommon side effects (1–5%) include mild drowsiness and rare allergic dermatitis. Anaphylaxis is a very rare side effect, mostly in individuals with known allergies to plants in the Asteraceae family. Chamomile may have additive effects with sedatives, anxiolytics, and anticoagulants, so caution is advised when used in combination with these medications. It is contraindicated in individuals with a known allergy to chamomile or related plants such as ragweed and marigolds. While safe for most adults, there is limited data on its use in pregnant or lactating women, and caution is advised when administering it to children.
Dosage
The minimum effective dose of chamomile extract for sleep and anxiety is typically between 220–400 mg per day, standardized to its apigenin content. Optimal dosage ranges are between 400–1,000 mg daily, divided into 2–3 doses. The maximum safe dose is not well established, but clinical trials have shown that up to 1,000 mg/day appears to be safe. For sleep benefits, it is best taken in the evening. Taking it with meals may reduce gastrointestinal upset. Capsules, teas, and tinctures are common forms, with standardized extracts preferred for consistent dosing. Food may improve bioavailability, but concurrent use with strong sedatives should be avoided. No specific cofactors are required for its efficacy.
FAQs
What is chamomile most effective for?
Chamomile is most effective for mild sleep disturbances and generalized anxiety. It is not a substitute for clinical treatment of insomnia or severe anxiety disorders.
Is chamomile safe to use?
Chamomile is generally safe, but allergic reactions are possible, especially in individuals with known allergies to plants in the Asteraceae family.
When and how should I take chamomile?
For sleep, chamomile is recommended to be taken in the evening. It can be taken with meals to reduce the potential for gastrointestinal upset.
How long does it take to see results from chamomile?
Modest improvements in sleep quality and anxiety may be observed within 2–4 weeks of consistent use.
Is chamomile a cure for insomnia?
No, chamomile is not a cure for insomnia or severe anxiety. Its effects are mild and may not be noticeable in all individuals.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/39106912/ – Kazemi et al. (2024) conducted a systematic review and meta-analysis of clinical trials, primarily involving adults with sleep disturbances, to assess the impact of chamomile on sleep quality. The review found that chamomile significantly improves sleep quality, although the effect sizes were small to moderate. The authors noted limitations due to heterogeneity in study designs and populations, but assessed the overall quality as high.
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349 – Hieu et al. (2019) performed a systematic review and meta-analysis of 12 RCTs involving adults with anxiety or sleep issues to evaluate the effects of chamomile. The study revealed significant improvements in sleep quality and GAD symptoms, but no significant effect on insomnia or general anxiety. The authors highlighted the need for more large-scale RCTs to draw definitive conclusions, while acknowledging the good quality of the existing research.
- https://pubmed.ncbi.nlm.nih.gov/35454969/ – El Mihyaoui et al. (2022) presented a comprehensive review of chamomile's ethnomedicinal use, phytochemistry, and pharmacology, summarizing existing literature. The review highlighted chamomile's long history of use for sleep, anxiety, and inflammation, attributing its effects to bioactive compounds such as flavonoids and essential oils. While the review provided a high-quality overview, it lacked primary data as it summarized existing research.
- https://www.tandfonline.com/doi/full/10.1080/10942912.2023.2293661 – This study investigates the impact of German chamomile extract on the expression of genes related to steroidogenesis in human adrenocortical carcinoma cells. The findings suggest that chamomile extract can modulate the expression of genes involved in steroid hormone production, indicating potential endocrine effects. This research provides insights into the molecular mechanisms through which chamomile may influence hormonal pathways.
- https://m.x-mol.net/paper/detail/1923520511005827072 – This study explores the anti-androgenic effects of chamomile extracts and their active compounds on prostate cancer cells. The research demonstrates that chamomile extracts can inhibit the growth and proliferation of prostate cancer cells by interfering with androgen receptor signaling. These findings suggest a potential role for chamomile in the management of androgen-dependent conditions, including prostate cancer.