Supplement analysis backed by scientific evidence · PT

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Moderate evidenceStress & mood

Chamomile

Standardised chamomile extract has real, replicated RCT support for reducing generalised anxiety symptoms over 8 weeks — one of the better-evidenced calming herbs. Its reputation as a sleep aid, by contrast, rests on far weaker data than its reputation suggests.

What the science says

  • Reduces generalised anxiety symptoms Moderate evidence

    In a randomised, double-blind, placebo-controlled trial of 57 patients with mild-to-moderate GAD, 8 weeks of Matricaria recutita extract (titrated up to 1,100 mg/day) produced a significantly greater fall in Hamilton Anxiety Rating Scale scores than placebo. A later open-label phase in a larger cohort replicated the symptom improvement, though both trials come from the same research group.

  • Prevents relapse of anxiety after response Limited evidence

    In a 26-week randomised continuation trial, patients who had responded to open-label chamomile were assigned to continue chamomile or switch to placebo. Relapse was numerically less frequent on chamomile, but the difference did not reach statistical significance — so long-term maintenance benefit is unproven.

  • Improves sleep Limited evidence

    Despite chamomile tea's cultural status as a bedtime drink, sleep trials are small, short and often in specific populations such as postnatal women or nursing-home residents, with mostly self-reported outcomes. Improvements in subjective sleep quality in the anxiety trials may simply follow from reduced anxiety rather than a direct hypnotic action.

Dosage & safety

Studied doseThe GAD trials used a pharmaceutical-grade Matricaria recutita extract standardised to 1.2% apigenin, dosed at 500 mg capsules up to 1,500 mg/day (500 mg three times daily) for 8 weeks or longer. Tea delivers a far smaller and highly variable flavonoid dose — a typical bag is not equivalent to the studied extract. Benefits in trials emerged gradually over 2-4 weeks.
SafetyChamomile is in the Asteraceae/Compositae family, so people allergic to ragweed, chrysanthemum, marigold or daisy can have allergic reactions, including rare anaphylaxis. Contact dermatitis and conjunctivitis occur with topical or tea use. Chamomile contains coumarin derivatives and case reports describe raised INR when combined with warfarin; caution with anticoagulants and antiplatelets. It may add to sedatives, and it inhibits CYP1A2 and CYP3A4 in vitro, so caution with narrow-therapeutic-index drugs. Avoid high-dose extracts in pregnancy.

Scientific references

Where to buy

Solaray, Vital Extracts, Chamomile, 325 mg, 30 VegCaps

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