Chamomile
Commonly used for
SleepFocusNutrition
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The cheapest product is usually low quality, but more expensive doesn’t always mean better.
What is it? / Overview
Chamomile contains apigenin and other flavonoids that appear to interact with GABA receptors promoting relaxation. Clinical trials suggest modest benefits for mild anxiety and sleep quality with an excellent overall safety profile.
How is it used? / Administration
Form: Standardized Matricaria chamomilla (German chamomile) extract
Typical dose studied: 220–500 mg once or twice daily
Timing: Evening for sleep; divided twice daily for anxiety
Standardized extracts have stronger evidence than herbal teas. Benefits greatest in mild anxiety.
How well does it work? / Evidence
~ Moderate evidence
Who should avoid it?
Avoid with: Allergic rhinitis / Seasonal allergies
Interacts with: Warfarin — theoretical increased bleeding risk; Sedatives and CNS depressants
Already taking it? Monitor for additive drowsiness if combined with other calming supplements.
Research & references
Amsterdam JD et al. (2009). Chamomile extract for generalized anxiety disorder RCT. Journal of Clinical Psychopharmacology. Keefe JR et al. (2016). Short-term chamomile therapy for moderate-to-severe GAD. Phytomedicine. Sarris J. (2018). Herbal medicines in psychiatric disorders update. Phytotherapy Research.
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