Matricaria Recutita
Also known as: Matricaria chamomilla L., German chamomile, chamomile, Matricaria recutita
Overview
Matricaria recutita, commonly known as German chamomile, is a flowering plant widely cultivated in Europe and Asia. Its dried flowers are extensively used in traditional medicine and as a herbal supplement. This botanical extract is recognized for its diverse pharmacological properties, including antioxidant, anti-inflammatory, antimicrobial, anxiolytic, and sleep-promoting effects. It also shows promise for gastrointestinal issues and has been investigated for potential anticancer properties. The plant's therapeutic effects are attributed to its rich composition of bioactive compounds, notably flavonoids like apigenin, terpenoids, and essential oils. Research into German chamomile is moderately mature, with a significant body of clinical trials and systematic reviews, particularly focusing on its efficacy in managing anxiety, improving sleep, and its anti-inflammatory actions. While several meta-analyses and randomized controlled trials support its benefits, some outcomes may show mixed results, indicating a need for further large-scale studies to solidify certain claims.
Benefits
German chamomile offers several evidence-based benefits, primarily for anxiety and sleep. A meta-analysis of 12 randomized controlled trials (RCTs) demonstrated significant improvement in Generalized Anxiety Disorder (GAD) symptoms, with a mean reduction in HAM-A scores of approximately 1.43 to 1.79 points after 2 to 4 weeks of treatment. However, its effect on state anxiety was not significant. For sleep quality, meta-analyses consistently report significant improvements, with standardized mean differences ranging from -1.23 to -0.23, though evidence specifically for insomnia remains limited and inconclusive. Chamomile has also shown promise in managing cancer-related complications, with a systematic review of RCTs indicating its ability to reduce oral mucositis, skin complications, depression, and vomiting, while improving appetite and overall quality of life in cancer patients. Beyond these primary effects, preclinical and some clinical studies suggest antioxidant, anti-inflammatory, antimicrobial, antidiarrheal, hepatoprotective, and anticarcinogenic activities. While less robust, there is also some evidence for benefits in knee osteoarthritis, ulcerative colitis, and premenstrual syndrome. Chamomile appears particularly beneficial for adults with GAD, elderly individuals seeking sleep improvement, and cancer patients requiring symptom management. The observed effect sizes for anxiety reduction and sleep quality improvement are moderate, suggesting clinical relevance, especially for individuals with baseline severity.
How it works
German chamomile exerts its therapeutic effects through multiple biological pathways. Its bioactive compounds, particularly flavonoids like apigenin and volatile oils, modulate inflammatory processes by inhibiting key pathways such as NF-κB and p38 MAPK. They also influence immune responses by regulating T-cell lymphatic subpopulations and inhibiting Th17 cell differentiation, contributing to its anti-inflammatory and immunomodulatory properties. In the central nervous system, apigenin and other flavonoids interact with benzodiazepine receptors, which are part of the GABAergic system, leading to its anxiolytic and sedative effects. The volatile oils also directly affect inflammatory signaling proteins. The oral bioavailability of chamomile flavonoids is moderate, and essential oils are absorbed via the gastrointestinal tract, with their metabolism and pharmacokinetics varying depending on the specific formulation.
Side effects
German chamomile is generally considered safe, with most reported adverse events being mild. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort and allergic reactions, particularly in individuals sensitive to plants in the Asteraceae family. Less common side effects (1-5%) may involve skin irritation or other hypersensitivity reactions. In rare instances (less than 1%), severe allergic reactions such as anaphylaxis have been reported, especially in individuals with known allergies to related plants like ragweed, marigolds, or chrysanthemums. Chamomile has potential drug interactions; it may interact with anticoagulants due to its mild blood-thinning properties and with sedatives due to its central nervous system depressant effects, potentially enhancing their effects. Contraindications include a known allergy to chamomile or other plants in the Asteraceae family. Caution is advised during pregnancy due to limited safety data, and its use in children should also be approached cautiously. Elderly populations generally tolerate chamomile well, but monitoring for potential interactions with existing medications is prudent.
Dosage
For anxiety and sleep improvement, clinical trials have utilized chamomile extract doses ranging from 220 mg to 1100 mg per day. The optimal dosage range for these conditions is typically 220–1100 mg/day of a standardized chamomile extract or 1–2 grams of dried flower tea daily. There is no established maximum safe dose, as doses up to 1100 mg/day have shown good tolerability in studies. For therapeutic benefits, daily administration is recommended for at least 2 to 4 weeks, as improvements in anxiety and sleep quality are typically observed within this timeframe. When selecting a product, extracts standardized for active constituents like apigenin or essential oils are preferred to ensure consistent dosing. While teas are commonly used, their standardization of active compounds can be less reliable. Co-administration with food may influence the absorption of chamomile compounds, and lipophilic compounds found in the essential oils may be better absorbed when taken with fats. No specific cofactors are required to enhance chamomile's efficacy, but general good nutrition supports overall health and supplement effectiveness.
FAQs
Is chamomile effective for anxiety?
Yes, especially for generalized anxiety disorder, with moderate effect sizes observed after 2–4 weeks of consistent use.
Does chamomile improve sleep?
It has been shown to improve subjective sleep quality, but evidence specifically for treating insomnia is currently limited and inconclusive.
Is chamomile safe long-term?
Chamomile is generally considered safe with mild side effects; however, comprehensive long-term safety data are still limited.
Can I take chamomile with medications?
Caution is advised, particularly with blood thinners and sedatives, due to potential interactions. Always consult a healthcare provider.
How soon will I see results?
Improvements in anxiety and sleep are typically observed within 2–4 weeks of consistent daily supplementation.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5074766/ – This systematic review by Miraj et al. (2016) analyzed 69 studies on Matricaria recutita, highlighting its antioxidant, anti-inflammatory, antimicrobial, and various therapeutic effects. It supports chamomile's use in conditions like osteoarthritis, gastrointestinal disorders, and premenstrual syndrome, though it notes study heterogeneity and a prevalence of preclinical data.
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349 – This systematic review and meta-analysis (2021) of 12 RCTs found significant improvements in generalized anxiety disorder (HAM-A score reduction of 1.43 to 1.79) and sleep quality (standardized mean difference -1.23 to -0.23) with chamomile. It reported mild adverse events but noted no significant effect on state anxiety or insomnia, calling for larger RCTs.
- https://journals.sagepub.com/doi/10.1177/15347354231164600 – Maleki et al. (2023) conducted a systematic review of 15 RCTs, demonstrating that chamomile reduced oral mucositis, skin complications, depression, and vomiting in cancer patients, thereby improving their quality of life. The study assessed the risk of bias as low to moderate, providing evidence for chamomile's role in supportive cancer care.
- https://www.frontiersin.org/articles/10.3389/fphar.2021.706836/full – Wang et al. (2021) conducted a mechanistic study demonstrating that chamomile volatile oil inhibits Th17 cell differentiation. This inhibition occurs through the modulation of p38 MAPK and NF-κB pathways, providing a molecular basis for chamomile's observed anti-inflammatory effects.
- https://pubmed.ncbi.nlm.nih.gov/39106912/ – Kazemi et al. (2024) performed a systematic review confirming chamomile's efficacy in improving sleep quality in clinical trials. However, the review highlighted that data on insomnia specifically remain insufficient, emphasizing the need for standardized dosing and longer-duration trials to further clarify its role in sleep disorders.
