Having a tough time falling asleep or struggling with a racing mind fueled by anxiety? Chamomile may be just the friend you are looking to confide in.
Chamomile is a daisy look-alike has been used for hundreds of years as herbal medicine to help people both ease their worries and drift off to sleep. Ancient writing from all over the world proclaim the healing powers of chamomile, including Egypt, Greece, and Rome. (1) This herb isn’t just old news; it has survived the test of time and is still used globally to aid in ailments such as digestive issues, depression, insomnia, and anxiety.
Mental Health Benefits of Chamomile
Does chamomile make you sleepy? Well, yes. Chamomile is known to be a mild sedative, which may be due to compounds that bind to benzodiazepine and GABA receptors in the brain. (2) These receptors play a significant role in stopping frantic messaging in the brain. GABA is sometimes used as a supplement or targetted by pharmaceuticals to induce .
Since chamomile is considered sedative in nature, it is often times suggested to those who have trouble falling asleep. It has a gentle calming effect that slowly helps relax the mind and body. The two main types of chamomile are German Chamomile (Matricaria recutita) Roman Chamomile (Anthemis nobilis). German Chamomile is also known as Blue Chamomile. Both types of chamomile reflect similar tranquil effects.
Chamomile is a potent anti-inflammatory (3) which is why it may reduce symptoms of disorders that are exacerbated by inflammation, such as anxiety. It also possesses antioxidant properties (4), which helps reduce oxidative stress. Oxidative stress is damaging to the brain and mental health.
Another benefit worth noting that is indirectly related to mental health is ‘chamomile’s promotion of digestive health. A chemical, called bisabolol, present in chamomile, has shown to lower the level of proteolytic enzyme pepsin secreted by the stomach without disrupting the level of stomach acid, which is why it is recommended for the treatment of gastric and upper intestinal diseases. (5)
A healthier gut also means a healthier brain. The gut-brain axis allows for continuous communication between the brain and gut, which influences the chemical release and actions of each organ.
Mental Health Benefits
- Induce Sleep (6)
- Improve Sleep Quality (7)
- Reduce Anxiety (6)
- Alleviate Depression (7)
- Promote digestive health (gut-brain axis) (6)
How to Consume Chamomile?
As you know, chamomile can make you sleepy so you may have guessed that the best time to take chamomile is at nighttime. Not to mention that consistency is key with this herb, as is with many other wellness practices. Herbalists suggest consuming chamomile for three months to a full year to truly feel the benefits of this friendship. (8)
Okay, so we covered when and for how long. Now, you just need to know what forms of chamomile are available to get this herb into your system!
- Tea: Always go for loose leaf tea, it allows for fuller flavor and more likelihood of therapeutic effects. Chamomile has an earthy taste with a slight floral sweetness.
- Essential Oil: This oil is distilled from the chamomile flower. It can be applied to the skin with a carrier oil, mixed in a bath, or dispersed in the air with a diffuser.
- Capsule: Chamomile can also be consumed as a capsule. One study (9) shows that 220 mg capsules, administered for 8 weeks, reduced anxiety in study participants.
Often, many chamomile products are adulterated, as are many other herbs. To be sure you are purchasing a product with therapeutic benefits, it is essential to always buy from credible companies.
What do credible companies look like? They have testimonials, good reviews, list ingredients, and uphold quality procedures for extracting the herb. Often, I do extensive research before picking a credible product or purchase from companies that I have used before.
Consider Trying Chamomile If…
Chamomile is a powerful herb that has been used for hundreds of years and is beginning to gain attention for its benefits in the scientific world of the west. If you struggle to fall asleep, get poor quality sleep, have stomach issues, or deal with anxiety or depression, then chamomile may be an excellent natural remedy to consider.
