Gentle, soothing, almost synonymous with serenity — chamomile is the quintessential evening infusion. But its benefits extend far beyond a simple relaxing effect. Let's delve into the secrets of this sunny flower with amazing properties.
Chamomile: which one to choose?
There are several plants commonly called "chamomile." The two main ones used in phytotherapy are:
• German chamomile (Matricaria chamomilla): the most widespread and scientifically studied. Its flower, resembling a miniature daisy, is very rich in apigenin and essential oils, including chamazulene — a blue molecule with powerful anti-inflammatory properties.
• Roman chamomile (Anthemis nobilis): more bitter and aromatic, traditionally used in Western Europe for its digestive and antispasmodic virtues.
For this article, we will focus mainly on German chamomile, which is the subject of the most abundant scientific research.
Remarkable phytochemical richness
The German chamomile flower contains an extraordinary complex of active molecules:
• Apigenin: a flavonoid that binds directly to the brain's GABA receptors — the same ones targeted by some anxiolytics. This explains chamomile's very real calming effect.
• Chamazulene: formed during distillation, this terpene gives essential oil its blue color and has remarkable anti-inflammatory and analgesic properties.
• Bisabolol (or alpha-bisabolol): a terpenic alcohol with soothing effects on mucous membranes, muscles, and skin. Widely used in cosmetics.
• Flavonoids: luteolin, quercetin, isoquercetin — all antioxidants and anti-inflammatories.
• Alpha-bisabolol acid and oxides: anti-infectious and protective for digestive mucous membranes.
Benefits validated by research
→ Anxiety and stress: proven action
Chamomile's apigenin binds to benzodiazepine receptors in the brain, producing a mild sedative effect without creating dependence. A clinical trial from the University of Pennsylvania showed that patients with generalized anxiety disorder (GAD) who received a standardized chamomile extract experienced a significant reduction in their anxiety symptoms, compared to the placebo group.
→ Improved sleep
Chamomile is one of the best-documented plants for improving sleep quality. A study published in BMC Complementary Medicine and Therapies showed that menopausal women who consumed chamomile for 4 weeks fell asleep faster and reported better quality sleep. Its mild sedative effect makes it the ideal infusion 30 to 60 minutes before bedtime.
→ Digestion and intestinal comfort
Chamomile is a top-notch antispasmodic. It relaxes the smooth muscles of the digestive tract, relieving stomach cramps, bloating, irritable bowel syndrome, and mild gastritis. One study showed that a chamomile-based preparation reduced recovery time after diarrhea in children, better than a placebo.
→ Anti-inflammatory and healing properties
Chamazulene and bisabolol have anti-inflammatory properties comparable to certain non-steroidal anti-inflammatory drugs (NSAIDs) in experimental models. They inhibit the production of pro-inflammatory prostaglandins and accelerate the repair of damaged mucous membranes — useful for ulcers, gastritis, and oral inflammations.
→ Regulation of the menstrual cycle and pain relief
In traditional medicine, chamomile has been used for centuries as an emmenagogue plant (which regulates the cycle) and a menstrual analgesic. Studies confirm that it reduces menstrual cramps thanks to its antispasmodic action. An Iranian study showed that regular consumption of chamomile significantly reduced the intensity of menstrual pain.
→ Blood sugar control
Recent research on people with type 2 diabetes has shown that regular consumption of chamomile helps reduce fasting blood sugar and markers of oxidative stress related to diabetes. Apigenin inhibits alpha-glucosidase, a key digestive enzyme in sugar absorption.
How to prepare a chamomile infusion?
The water should not be boiling to preserve apigenin and volatile essential oils: aim for 85–90°C. Use 1.5 to 2 teaspoons of dried flowers for 250 ml of water. Cover your cup during infusion (5 to 10 minutes) to prevent the essential oils from evaporating — this is crucial to preserve all the benefits.
Chamomile pairs perfectly with lavender for an ultra-relaxing herbal tea, with honey and lemon for a more complex flavor, or with valerian for really difficult nights.
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Chamomile is one of those plants that truly deserve our trust. Behind its delicacy lies a gentle and profound power — that of nature inviting us to rest.