Chamomile, which is a member of the daisy plant family, is one of the earliest recorded herbal remedies. Chamomile tea is rich in antioxidants and anti-inflammatory properties due to its rich content of flavanoids such as Apigenin and Quercetin.
What Is Chamomile Tea?
Chamomile tea is made by steeping dried chamomile flowers in hot water. Chamomile is widely known for its calming and medicinal properties. Traditionally the herbal tea is used for its calming and digestive beneftis. Modern studies found Apigenin is a key player in the health benefits of chamomile. So let’s see what Apigenin does for the body.
Word of caution: While records of Chamomile medicinal used go back some three thousand years there is very little verifiable information regarding its actual benefits. Therefore, more large-scale studies are needed to fully understand how it works and its long-term effects.
Chamomile Tea Health Benefits
Apigenin is a naturally occurring flavonoid found in a variety of plants, including chamomile. Apigenin has strong antioxidant and anti-inflammatory properties which research shows are responsible for chamomile tea health benefits. Here are a few:
Chamomile For Stress And Anxiety
How chamomile tea reduces stress: Flavonoids like such as apigenin have been shown to calm the nervous system1, thereby relieving stress and anxiety. The bioactive compound works by binding to gamma-aminobutyric acid (GABA) receptors in the brain resulting in reduced stress and anxiety.
Chamomile Tea For Sleep
How chamomile tea can help you sleep better: Apigenin has mild sedative properties which can improve sleep quality. One study suggest that chamomile tea also helps modulate the actions of dopamine and serotonin which reduces depressive symptoms2 resulting in more restful sleep.
Chamomile Supports Cardiovascular Health
Chamomile tea for heart health: Studies show Apigenin in supports cardiovascular health by reducing blood pressure and improving blood vessel function. So, chamomile can help deter prevent buildup in arteries. Also because it relaxes blood vessels chamomile tea may improve circulation to lower the risk of heart disease.
Chamomile And Cancer Prevention
Why Chamomile may lower cancer risk: Apigenin has demonstrated anticancer properties. Research shows it inhibits the growth of cancer cells and induces programmed cell death3 in several types of cancer, including breast, prostate, colon, and leukemia.
Chamomile Tea Benefits For Skin
Nourishes your skin: Apigenin’s anti-inflammatory and antioxidant properties make it beneficial for skin health. It may help reduce redness, irritation, and other signs of inflammation. In topical formulations, it can soothe skin conditions such as eczema and rosacea, and it may even slow down skin aging by protecting against UV-induced damage4.
Chamomile Tea And Hormones
How chamomile tea benefits hormones: Apigenin can inhibit aromatase5, an enzyme that converts testosterone into estrogen. This helps maintain hormonal balance, particularly in conditions like estrogen-sensitive cancers or hormone-related disorders such as Polycystic ovary syndrome (PCOS) in women. The tea also supports male hormones by aiding the balance between estrogen and testosterone levels.
Chamomile Brain Protection Benefits
How Chamomile tea may protect your brain: Apigenin in chamomile tea has proven brain protectiion properties. Is shields the brain from inflammation, which is a factor in neurodegenerative diseases6 like Alzheimer’s and Parkinson’s disease.
Although herbal remedies like chamomile and chrysanthemum have been used in traditional mediciine for thousands of years, their benefits are still not fully understood. Therefore, more scientific studies need to be done to fully understand how they work.
Chamomile tea is caffeine-free, making it an ideal bedtime beverage. Its soothing aroma and warm temperature also contribute to creating a relaxing bedtime ritual, signaling to your body that it’s time to wind down.
More Chamomile Antioxidants
Chamomile is a treasure trove of bioactive compounds, each contributing to its impressive range of health benefits. Here are some other key chamomile tea antioxidants:
- Chamazulene: This compound, found in chamomile’s essential oil, is known for its anti-inflammatory and antioxidant properties. It gives chamomile its soothing effects, especially for skin and respiratory health.
- Tannins: Known for their astringent properties, tannins in chamomile can help soothe the digestive system and reduce inflammation.
- Luteolin: This Chamomile antioxidant is known for its anti-inflammatory action. However, it also has improving blood vessel function, which potentially lowers the risk of heart disease.
- Quercetin: Chamomile tea is widely studied for its health-promoting effects, including Immune support. Quercetin can also help reduce symptoms of inflammatory conditions like arthritis and allergies.
- Coumarins: These compounds have anticoagulant properties and may support cardiovascular health by improving blood flow.
Chamomile Traditional Uses
Chamomile has ancient roots in Egypt, where it was used for healing, and it remains a popular herbal remedy in Middle Eastern cultures. But the herbal tea is prized for its health benefits7 in various areas around the globe. Here are five traditional uses of chamomile herbal tea:
| Promoting Sleep & Relaxation | Chamomile tea is widely known for its mild sedative properties, helping with insomnia and improving sleep quality. |
| Soothing Anxiety & Stress | The tea’s calming effects makes it a popular option for reducing nervousness and promoting relaxation. |
| Supporting Immune Health | Chamomile immune boosting properties makes it a go-to natural remedy to help fight colds and soothe sore throats around the world. |
| Relieving Menstrual Cramps | Chamomile contains anti-inflammatory compounds that may ease menstrual pain. So it has been widely used to relieve Dysmenorrhea for centuries. |
| Aiding Digestion | Chamomile tea has been traditionally used to relieve bloating, indigestion, and stomach cramps. |
Chamomile Tea Recipe
Here’s how tp prepare chamomile tea at home:
Ingredients
- 1 cup of boiling water
- 2 teaspoons of dried chamomile flowers (or 1 tea bag)
- Honey or lemon (optional)
Directions
- Place the dried chamomile flowers or tea bag in a cup.
- Pour boiling water over the chamomile.
- Let it steep for 5-10 minutes, depending on how strong you like your tea.
- Strain the flowers (if using loose tea) and add honey or lemon if desired.
How to Use Chamomile Tea For Sleep
Incorporating chamomile tea into your routine for better sleep is simple and soothing. Here are a few tips to make the most of it:
- Choose the Right Tea: Opt for high-quality, dried chamomile flowers. They often have a stronger flavor and aroma, but tea bags work wonderfully too for convenience.
- Enhance the Experience: Add a touch of honey or a slice of lemon for extra flavor. You can also blend chamomile with other soothing herbs like lavender or valerian root for a more powerful effects.
- Create a Bedtime Ritual: Drink a cup of warm chamomile tea about 30 minutes to an hour before bed. Pair it with calming activities like reading, meditating, or journaling to signal to your body that it’s time to relax.
- Be Consistent: Make it a nightly habit. Over time, your body may start associating the tea with winding down and preparing for restful sleep.
- Set the Mood: Sip your tea in a dimly lit, cozy setting. Maybe light a candle or play soft music to create a truly tranquil atmosphere.
Where You Can Buy Chamomile
Chamomile tea is available in grocery stores, health food stores, and online marketplaces. To ensure responsible sourcing, look for organic or fair-trade certifications.
You can find Chamomile in several formulations. Here are three options along with their pros and cons:
| Formulation | Pros | Cons |
|---|---|---|
| Dried Chamomile Flowers | Offer a higher quality and fresher taste. | Requires more preparation time as well as a tea infuser or strainer. |
| Tea Bags | Convenient, readily available and easy to use. | Often lower quality and flavor compared to other options. |
| Chamomile Extracts | Stronger concentration of active compounds. | Not the most pleasant tasting option. May need to be diluted. |
If you are looking to by organic, high quality Chamomile places like Amazon offer great options.
Daily Dosage
While there is no recommended dosage for herbal products, some experts advise consuming one to two cups daily for best results. For stress relief, they suggest drinking chamomile tea in the evening, about 30 minutes before bed.
Side Effects of Chamomile Tea
Chamomile tea is generally safe for most people, however, in rare cases8 some individuals may experience allergic reactions, drowsiness, (particularly if consumed in large amounts) or mild digestive discomfort.
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Who Should Avoid Chamomile Tea
Generally enjoying a cup of Chamomile tea to help you relax maybe a good idea. But chamomile is not for averyone.The following groups people may want to avoid it:
- If you are allergic to plants in the Asteraceae family (such as ragweed, marigolds, or daisies), you may also be allergic to chamomile.
- If you are pregnant or breastfeeding, it’s a good idea to consult your healthcare provider before consuming chamomile tea.
- Chamomile can interact with certain medications, such as blood thinners and sedatives.
Conclusion
According to several studies, the combination of flavonoids, essential oils, and phenolic compounds in Chamomile tea may offer some health benefits. Benefits may include both immediate soothing effects and potential protection against some health issues.
However, there is much work to be done to validate the safety and effectiveness of long-term use of Chamomile tea. So remember to consume it in moderation, and seek professional advice if you have any health concerns.
References
- Linnerbauer, Mathias, and Veit Rothhammer. “Protective Functions of Reactive Astrocytes Following Central Nervous System Insult.” Frontiers in immunology vol. 11 573256. 30 Sep. 2020, doi:10.3389/fimmu.2020.573256 ↩︎
- Amsterdam, Jay D et al. “Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study.” Alternative therapies in health and medicine vol. 18,5 (2012): 44-9. ↩︎
- Srivastava, Janmejai K, and Sanjay Gupta. “Antiproliferative and apoptotic effects of chamomile extract in various human cancer cells.” Journal of agricultural and food chemistry vol. 55,23 (2007): 9470-8. doi:10.1021/jf071953k ↩︎
- Kciuk, Mateusz et al. “Focus on UV-Induced DNA Damage and Repair-Disease Relevance and Protective Strategies.” International journal of molecular sciences vol. 21,19 7264. 1 Oct. 2020, doi:10.3390/ijms21197264 ↩︎
- Chan, Hei Jason et al. “Structural and functional characterization of aromatase, estrogen receptor, and their genes in endocrine-responsive and -resistant breast cancer cells.” The Journal of steroid biochemistry and molecular biology vol. 161 (2016): 73-83. doi:10.1016/j.jsbmb.2015.07.018 ↩︎
- Lamptey, Richard N L et al. “A Review of the Common Neurodegenerative Disorders: Current Therapeutic Approaches and the Potential Role of Nanotherapeutics.” International journal of molecular sciences vol. 23,3 1851. 6 Feb. 2022, doi:10.3390/ijms23031851 ↩︎
- Dai, Yun-Lei et al. “Chamomile: A Review of Its Traditional Uses, Chemical Constituents, Pharmacological Activities and Quality Control Studies.” Molecules (Basel, Switzerland) vol. 28,1 133. 23 Dec. 2022, doi:10.3390/molecules28010133 ↩︎
- Budzinski, J W et al. “An in vitro evaluation of human cytochrome P450 3A4 inhibition by selected commercial herbal extracts and tinctures.” Phytomedicine : international journal of phytotherapy and phytopharmacology vol. 7,4 (2000): 273-82. doi:10.1016/S0944-7113(00)80044-6 ↩︎
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