Sleep/Mood/Women

Chamomile

Gentle herbal tea or extract from chamomile flowers that may ease mild anxiety and improve sleep in adults with stress or insomnia.

score

evidence

Caution

risk

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Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

Forms

Safety

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Quick Take

Worth trying for mild calming or sleep support, especially as tea — benefits are modest but it is usually well tolerated.

Chamomile is a flowering herb usually taken as tea or capsules made from the dried flowers of Matricaria recutita (German chamomile). Its main active compounds, especially apigenin and related flavonoids, interact with GABA_A receptors and may also have mild antispasmodic and anti-inflammatory effects. The best human evidence is for mild anxiety, subjective sleep quality, and menstrual cramps/PMS. People with mild stress, insomnia, or menstrual discomfort are most likely to notice a benefit.

Potential benefits

Reduces anxiety symptoms

Improves sleep quality

May reduce menstrual pain

May reduce PMS symptoms

Protocol

Amount

400-1600 mg extract

Frequency

Once or twice daily

When

Evening, 30-60 minutes before bed for sleep; any time of day for calm.

Onset Time

Acute calming within 30-60 minutes; sleep benefits may take 2-4 weeks

Who Should Consider

Adults with mild anxiety or nervous tension

People who have trouble falling asleep

Women with menstrual cramps or PMS

Postpartum women with disrupted sleep

How It Works

Apigenin and other chamomile flavonoids bind the benzodiazepine site on GABA_A receptors, reducing neuronal excitability and producing a mild calming effect. Volatile oils and other plant compounds may also contribute antispasmodic and anti-inflammatory activity, but human evidence for those pathways is weaker.

Updated 5/19/2026