7 Health Benefits Of Chamomile Tea: A Research Overview

Coffee is widely the beverage of choice for a morning pick-me-up. But if you want to calm your mind after a stressful midday meeting or ease digestive discomfort after a heavy meal, you're best off skipping the java and sipping on a cup of chamomile tea instead.

Native to Europe and Asia, chamomile is a medicinal herb1 grown primarily throughout southern and Eastern Europe, Northern Africa, central and western Asia, and western North America.

While Moroccan chamomile is included in cosmetics and perfumes, German chamomile and English (aka Roman) chamomile are commonly used for medicinal purposes. German chamomile can typically be grown2 on any type of soil, even those that can't support other crops, and can withstand colder temperatures.

Chamomile tea, in particular, is an herbal tea made from the flowers of the chamomile plant, says Rachelle Robinett, R.H. (AHG), a registered herbalist and the founder of Pharmakon Supernatural. "It tastes herbaceous and vegetal, warm, mildly floral, a bit savory, and very pleasant," she notes.

"Chamomile is a nervine herb, which means that it specifically benefits the nervous system," says Robinett. "We use it for nervousness in people of all ages." Chamomile tea has long been used to promote calmness1, and the herb may help treat generalized anxiety, notes Robinett. 

In a long-term study of 93 participants, researchers found that consuming pharmaceutical-grade chamomile extract significantly reduced moderate-to-severe symptoms of generalized anxiety disorder3. Similarly, a meta-analysis found that chamomile was safe and effective for treating generalized anxiety disorders4 after two and four weeks of use, though it didn't help ease state anxiety (simply feeling tense or worried5). That said, none of these studies analyzed the effects of chamomile tea, specifically.

Along with curbing anxiety, chamomile tea may also ease symptoms of depression, says Robinett. However, research is limited. A small study, for instance, suggests that drinking chamomile tea may significantly reduce depression symptoms in postpartum women7.

What's more, chamomile tea may make depression medications more effective. In another study, participants with depression drank an herbal tea, consisting of 20 milligrams of chamomile and 1 milligram of saffron, twice daily for a month in addition to taking their prescribed antidepressant medications.

Sipping on a cup of chamomile tea may help deepen your slumber. A meta-analysis found that chamomile significantly improved sleep quality4, while the aforementioned study on postpartum women also found that drinking chamomile tea was linked with significantly lower scores of sleep inefficiency7.

A cup of chamomile tea could help soothe your upset stomach, says Robinett. "Chamomile is also a carminative11, which means that it helps to relax smooth muscles in the digestive tract, easing cramps, discomfort, digestive tension, or slow motility," she explains. 

The herb has been shown to minimize symptoms of gastrointestinal disorders12, including flatulence and stomachache, as it increases antioxidant levels and protects the gastric mucosa, among other factors.

Chamomile has long been used to combat inflammation, and the tea in particular has been employed as a mouthwash10 to ease inflammation in the mouth and throat's mucous membranes. A 2014 randomized controlled trial, for example, found that a mouth rinse containing chamomile and pomegranate extracts possessed antimicrobial and anti-inflammatory properties13 and minimized bleeding caused by gingivitis. 

Chamomile flowers may have anti-diabetic effects14. For example, drinking chamomile tea after three meals daily for eight weeks has been shown to significantly decrease serum insulin levels and concentration of HbA1C15 in folks with Type 2 diabetes.

Brewing bagged chamomile tea is similar, but you won't have to do any measuring: Just steep one to two tea bags per cup of hot water for the same amount of time, remove the bags, and sip away, says Feller.

In general, the longer you steep the tea and the more chamomile you use per cup, the more concentrated your beverage will be.

When shopping for chamomile tea, consider choosing an organic option if that's in your price range, as herbicides may be used2 to control weeds during the plant's cultivation.

If it fits your budget, look for a tea that has a certification (such as USDA-certified organic) that backs up its organic label, and consider scouting the company's website for evidence that it supports sustainable farming practices that take worker health and safety into consideration, says Feller.

However, "it's important that we don't shame people for not purchasing organic options—it may not be readily accessible or affordable," adds Feller. 

If you're using sachets to get your dose of chamomile tea, you'll also want to consider plastic- and glue-free bags. These bags have been found17 to release billions of micro- and nanoplastics into your drink during the steeping process.

Once you've stocked up, store your bagged chamomile tea in its packaging in a cool, dark area according to package recommendations. Otherwise, store your chamomile tea in a well-sealed container at room temperature and out of sunlight, which can help extend its shelf life, says Feller. "It's best to store herbs away from temperature changes, humidity, and light," adds Robinett. "Once dried, they won't go bad but can lose efficacy or potency after a couple of months on average."

Chamomile is likely safe when consumed in the amount found in teas, according to the NIH. "However, people with allergies and known sensitivities should always check formulation and package labels," adds Feller. "There is some research that suggests that, for sensitive individuals [dealing] with skin rashes, drinking chamomile daily may increase [symptoms]18."