Chamomile (Matricaria chamomilla / Chamaemelum nobile)

Overview

Chamomile (Matricaria chamomilla or Chamaemelum nobile) is a medicinal herb known for its calming, digestive, and mild anti-inflammatory effects.
Its main active compounds — flavonoids (especially apigenin) and sesquiterpenes — act on the nervous and digestive systems.
Used since antiquity, chamomile helps promote sleep, soothe the mind, ease digestive cramps, and calm skin irritation.

What the Evidence Shows

Domain	Evidence Level	Observed Effects
Sleep & anxiety	Moderate to high	Promotes relaxation, improves sleep, and reduces mild anxiety.
Digestion & spasms	Moderate	Relieves bloating, cramps, and mild reflux.
Skin & inflammation	Moderate	Soothes skin irritation and reduces topical inflammation.
Antioxidant & nerve tension	Low to moderate	Mild antioxidant protection and relaxation support.

Overall level: Moderate to high for relaxation, digestion, and general well-being.

Mechanism of Action

Flavonoids (apigenin, luteolin, quercetin) bind to GABA-A receptors, promoting relaxation and sleep.
Antispasmodic action on intestinal muscles → improved digestion.
Mild anti-inflammatory and antioxidant activity via COX inhibition and oxidative stress reduction.
Topical use: soothing and healing effects on the skin.

💊 Dosage & Forms

Form	Typical Dose	Use
Infusion	1–2 g dried flowers per cup	2–3×/day or before bedtime
Standardized extract	200–400 mg/day (1.2% apigenin)	Oral use
Topical use	Cream, compress, bath	Skin soothing
Typical duration	2–8 weeks	Gradual effect

💡 Tip: For sleep, German chamomile (Matricaria) is more studied than Roman chamomile.

Useful Synergies

Combination	Main Effect
Chamomile + Lemon balm	Gentle relaxation and digestive comfort.
Chamomile + Lavender	Deeper sleep and emotional balance.
Chamomile + Passionflower	Reduces stress and mild anxiety.
Chamomile + Magnesium	Muscle and nerve relaxation.

🟢 Proven Benefits

Promotes natural and restorative sleep.
Relieves nervous and digestive tension.
Supports relaxation without dependence.
Calms skin irritation and mild inflammation.

🟡 Still Under Study

Long-term effects on chronic anxiety.
Detailed mechanisms of GABA and digestive modulation.
Specific synergy with other calming herbs.

⚠️ Risks & Interactions

Consult a healthcare professional if allergic to plants in the Asteraceae family (daisy, ragweed, etc.), or during pregnancy/breastfeeding.
May enhance the effects of sedatives or anticoagulants at high doses.
Possible interaction with benzodiazepines, antihistamines, or sleep medications (additive effect).
May interfere with anticoagulants (warfarin) or antiplatelet drugs.
Rare: allergic reactions, mild nausea, or drowsiness.

✅ Quality Tips

Choose organic whole dried flowers for infusions.
Avoid combining with valerian or alcohol without supervision (additive effect).
Store away from moisture and light.
Ideal for evening use, 30–60 minutes before bedtime.

Sources

https://ods.od.nih.gov/
https://www.canada.ca/en/health-canada.html
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009893.pub2/full
https://pubmed.ncbi.nlm.nih.gov/31852934/
https://examine.com/supplements/chamomile/
Cochrane (CD009893) — Chamomile and anxiety/sleep review
PubMed (31852934) — Pharmacological effects of chamomile
NIH/ODS — Chamomile Fact Sheet
Health Canada — Natural Health Products Database
Examine.com — Chamomile Overview