Chamomile: Benefits, Side Effects and Dosage

Chamomile, one of the world’s oldest and most beloved herbal remedies, has been used for centuries to promote calm, improve sleep, and support overall wellness. But what does modern research say about its real-world benefits, side effects, and the best ways to use it? In this article, we dive deep into the science behind chamomile, synthesizing findings from high-quality studies to provide a comprehensive and practical guide.

Benefits of Chamomile

Chamomile’s gentle, floral flavor and soothing aroma are only part of its appeal. Researchers are steadily uncovering a wide range of health benefits, from sleep and mood support to blood sugar control and beyond. Let’s explore what the evidence reveals.

Major Benefit	Description	Population/Context	Source(s)
Sleep Quality	Improves sleep in elderly & postpartum	Elderly, postpartum women	4 5
Anxiety Relief	Reduces anxiety, GAD symptoms	Adults with GAD	6 7 9 11
Glycemic Control	Lowers blood sugar, improves antioxidants	Type 2 diabetes patients	2 3
Anti-Inflammatory	Reduces inflammation, antispasmodic	Animal & in vitro studies	1 2
Pain Relief	Eases migraine pain, antinociceptive	Migraine, animal studies	8 9
Antimicrobial	Inhibits bacteria, topical use	Gels, in vitro studies	1 12

Table 1: Chamomile – Evidence-Based Benefits

Sleep Quality and Insomnia

Chamomile is perhaps most famous for its calming effects and its traditional use as a sleep aid. Clinical trials support its sleep-promoting potential in specific groups:

• Elderly Adults: A randomized controlled trial found that chamomile extract (200 mg capsules, twice daily for 28 days) significantly improved sleep quality compared to placebo among elderly individuals with insomnia 5.
• Postpartum Women: Drinking chamomile tea for two weeks improved sleep quality and reduced symptoms of depression in postnatal women, though the effects were immediate rather than long-term 4.

These studies highlight chamomile as a safe, gentle option for sleep support, especially for those experiencing sleep disturbances related to age or postpartum changes.

Anxiety and Mood Support

Chamomile’s role in mental well-being is backed by both animal and human studies:

• Generalized Anxiety Disorder (GAD): Multiple clinical trials using pharmaceutical-grade chamomile extract (1,500 mg/day) showed significant reductions in GAD symptoms, with response rates similar to standard anxiolytics but fewer side effects 6 7. Participants also saw improvements in general well-being.
• Sedative and Anxiolytic Effects: Animal studies and polysaccharide fraction research reveal that chamomile has sedative and anxiolytic-like effects, supporting its traditional use as a calming tea 1 9 11.

Blood Sugar and Metabolic Health

Chamomile’s impact on glycemic control is an emerging area of research:

• Diabetes Management: In both animal models and controlled human trials, chamomile tea lowered blood sugar levels, reduced insulin resistance, improved glycosylated hemoglobin (HbA1c), and enhanced antioxidant status in people with type 2 diabetes 2 3.
• Mechanisms: Chamomile appears to inhibit enzymes like sucrase and aldose reductase, supporting better blood sugar management and possibly reducing the risk of diabetic complications 2.

Anti-Inflammatory and Pain Relief

Chamomile contains a diverse array of bioactive compounds, such as flavonoids (apigenin, quercetin, luteolin) and terpenoids (chamazulene, α-bisabolol), which provide notable anti-inflammatory benefits:

• Anti-Inflammatory Action: Animal and in vitro studies show that chamomile has potent anti-inflammatory and antispasmodic effects 1 2.
• Migraine and Pain Relief: Topical chamomile oleogel significantly reduced migraine pain and associated symptoms such as nausea and photophobia in a clinical trial 8.
• Antinociceptive Effects: Chamomile polysaccharides demonstrated pain-relieving and calming effects in animal studies 9.

Antimicrobial Effects

Essential oil and topical gels containing chamomile show antimicrobial activity:

• In vitro studies found chamomile gels effective against bacteria such as Staphylococcus aureus and Escherichia coli, suggesting potential uses for oral or skin health 1 12.

Side Effects of Chamomile

While chamomile is generally regarded as safe for most people, it’s important to be aware of its potential side effects, allergic reactions, and interactions, especially when used in concentrated forms or alongside medications.

Side Effect	Description	Risk Group/Context	Source(s)
Allergy	Can trigger reactions in sensitive people	Allergic to Asteraceae	1
Bleeding Risk	May slightly prolong clotting time	Surgery, anticoagulants	1 13
GI Symptoms	Rare, mild digestive upset	Oral use	7
Topical Reaction	Occasional rash, irritation	Topical use	1

Table 2: Potential Side Effects of Chamomile

Allergic Reactions

Chamomile belongs to the Asteraceae (daisy) family. Individuals allergic to ragweed, chrysanthemums, marigolds, or daisies should use chamomile with caution, as allergic reactions (including skin rash or, rarely, anaphylaxis) have been reported 1.

Bleeding Risk

Chamomile contains compounds with antiplatelet activity, raising theoretical concerns about increased bleeding risk, especially when combined with blood thinners:

• Coagulation Effects: Acute chamomile tea ingestion caused a small but statistically significant increase in prothrombin time (PT) in healthy volunteers. However, this change was not considered clinically meaningful, though caution is still advised for those on anticoagulants or undergoing surgery 1 13.

Gastrointestinal and Topical Effects

• Digestive Upset: Mild side effects, such as nausea or gastrointestinal discomfort, have been reported but are rare and usually mild 7.
• Skin Reactions: Topical application may cause irritation or rash in sensitive individuals. Always perform a patch test before regular topical use 1.

Medication Interactions

Due to its potential effects on blood clotting and liver enzymes, chamomile may interact with certain medications. Consult a healthcare provider before combining chamomile with:

• Anticoagulants (e.g., warfarin)
• Antiplatelet drugs
• Sedatives or CNS depressants

Dosage of Chamomile

Determining the right dosage of chamomile depends on the desired effect, form of chamomile (tea, extract, topical), and individual health status. Here’s what research and traditional use suggest.

Use Case	Dosage/Preparation	Duration/Timing	Source(s)
Sleep/Calm	3g dried tea/150 mL, 2-3x daily	After meals, 2-8 weeks	3 4 5
Anxiety (GAD)	500mg extract capsule, 3x daily	8-12 weeks or longer	6 7
Diabetes	3g tea/150 mL, 3x daily	With meals, 8 weeks	3
Topical Pain	Chamomile oleogel (standardized)	Applied as needed	8 10

Table 3: Typical Chamomile Dosages from Clinical Studies

Chamomile Tea

• Common Preparation: 2–3 grams of dried chamomile flowers steeped in 150 mL hot water, consumed up to three times daily, typically after meals 3 4.
• Duration: Clinical trials for sleep, anxiety, and diabetes have used regimens ranging from 2 weeks to 8 weeks.

Chamomile Extract/Capsules

• Anxiety & GAD: Studies used 1,500 mg per day of standardized extract (usually divided as 500 mg capsules taken three times daily) 6 7.
• Sleep in Elderly: 200 mg capsules, twice daily, for 28 days showed effectiveness 5.
• Diabetes: Human trials mirrored tea dosages, with extract doses adjusted accordingly 3.

Topical Use

• Migraine Pain: A standardized chamomile oleogel applied to the skin was effective for migraine relief 8.
• Traditional Oil: Chamomile oil is prepared by infusing flowers in sesame oil and is used topically for various ailments 10.

Safety and Considerations

• Start Low: Especially if you are new to chamomile or have allergies, start with a small amount and monitor for any reactions.
• Children & Pregnancy: While chamomile is often used in these groups, robust safety data are lacking. Consult a healthcare provider before use.
• Consistency: Benefits are often seen with consistent daily use over several weeks.

Conclusion

Chamomile’s gentle nature belies its impressive range of scientifically supported health benefits. As research continues to uncover its therapeutic potential, chamomile stands out as a safe, accessible, and multi-faceted herbal ally.

Key Takeaways:

• Sleep & Anxiety: Chamomile improves sleep quality and reduces anxiety, with effects supported in both elderly and postpartum women as well as those with GAD 4 5 6 7.
• Glycemic Control: Daily chamomile tea can help lower blood sugar and improve antioxidant status in type 2 diabetes 2 3.
• Anti-Inflammatory & Analgesic: Chamomile’s anti-inflammatory, antispasmodic, and pain-relieving properties are well documented in both clinical and preclinical studies 1 2 8 9.
• Antimicrobial: Topical chamomile gels and essential oil show promise for fighting bacteria 1 12.
• Safety: Generally well-tolerated, but caution is advised for those with allergies to Asteraceae or taking blood thinners 1 13.
• Dosage: Typical regimens include 2–3 grams of dried tea per serving, up to three times daily, or standardized extract capsules, taken as studied for specific conditions 3 4 5 6 7.

As always, consult with your healthcare provider before starting any new supplement, especially if you have underlying health conditions or take medications. Chamomile’s enduring popularity is well earned—when used thoughtfully, it can be a valuable addition to your wellness routine.