How Chamomile Helps to Relieve Anxiety and How to Take it?

The Science Behind Chamomile and Anxiety

The effects of chamomile on anxiety relief has been under scientific investigation since the 1980s.

More recently human studies have been conducted and there is growing evidence that chamomile is an effective natural treatment for anxiety disorders.

Chamomile and "Mild to Moderate Generalized Anxiety Disorder"

In 2009, one study looked at the use of chamomile extract for mild to moderate Generalized Anxiety Disorder (GAD).

The researchers worked with 57 patients diagnosed with mild to moderate GAD. 28 of these patients were given chamomile extract (220mg capsules to a maximum dose of 5 capsules a day as needed) over a period of 8 weeks, while 27 patients were given a placebo.

After 8 weeks they found a significant reduction in anxiety symptoms and improvements in overall feelings of wellbeing among the chamomile group. Chamomile was well tolerated with more adverse reactions reported by people taking the placebo.

The researchers said,

Chamomile and "Moderate to Severe General Anxiety Disorder"

Another study, in 2016, went a step further and looked at the effects of taking chamomile extract for a longer period of time. The researchers gave chamomile extract to 179 patients diagnosed with moderate to severe GAD.

For the first 12 weeks, all patients took 1500 mg of chamomile extract every day. After that, for the next 26 weeks, half of the participants continued with chamomile extract, while the other half were given a placebo.

The results of the study were very positive. Participants experienced an improvement in their anxiety. The group that took chamomile extract for the full 38 weeks went on for longer before experiencing a relapse.

A larger dose of 1500 mg appeared to be safe and there were no negative side effects on libido as is often the case with some anxiety medication. Patients also showed improved blood pressure.

1. Relieves Anxiety Symptoms

Studies on animals showed that chemicals naturally present in chamomile act like common drugs for anxiety, reliving anxiety symptoms but without the same side effects.

2. Antioxidant, Anti-microbial and Anti-inflammatory

Anxiety is often linked to inflammation and low levels of antioxidants in the body.

Antioxidants are substances that help to prevent or slow damage to cells.

Chamomile can help to counteract both problems.

It contains various plant antioxidants including flavonoids, terpenoids, and phenolic compounds, and it’s also anti-inflammatory, as well as antimicrobial.

3. Promotes Relaxation

The flavonoid compound in chamomile, called apigenin, promotes relaxation. It binds to benzodiazepine receptors in the brain, which then has a sedative effect.

4. Boosts Mood

Chamomile’s flavonoid also helps to boost mood with its anti-depressive properties. It stimulates the production of happy chemicals including dopamine, and serotonin.

Chamomile is one of the safest herbs you can ingest or apply.

But is it OK to drink chamomile tea every day, and how many cups of chamomile tea should you drink for anxiety?

The following doses are recommended for adults:

Always read the product label for dosing instructions. Increase your dose towards the upper limit to relieve anxiety symptoms.

I used to drink 4-5 cups of chamomile tea a day to manage my anxiety.

I usually had my first cup first thing in the morning, another one at around 11:00, the third one at 16:00, and the last one before bedtime.

If I had really bad anxiety days then I would have the fifth cup at a time when I needed it the most.

Now I probably have 1-2 cups a day.

Chamomile Tea vs Chamomile Supplement for Anxiety

More studies have looked at the effects of chamomile extracts on anxiety because extracts are more practical for clinical trials. The researchers can manage the dose more effectively, increasing, or decreasing as needed.

Chamomile extracts can refer to capsules, tinctures, or liquid extracts.

But how you choose to consume chamomile is entirely up to you.

Any good quality chamomile tea or chamomile supplement can be effective.

Just make sure that you read the instructions on the packaging and stick to the dosage guidelines.

When buying chamomile tea, tincture, extract, or capsules choose organic if possible and avoid products with additives, preservatives, and other synthetic ingredients.

I personally love chamomile tea so for me, the best option is to drink it.

Who Should Not Consume Chamomile?

Chamomile is not recommended if you are

How to Make Chamomile Tea?

For maximum health benefits, it is best to consume loose dried chamomile flowers rather than chamomile tea bags. Also, as mentioned above buy organic flowers if possible.

Chamomile tea bags can contain caffeine and other cheaper tea varieties and as such are best avoided.

Ingredients

• 4 tablespoon of dried chamomile flowers
• 3 cups of hot water
• Equipment
• Teapot or Infuser

Instructions

• Boil water in a pan.
• Once boiled turn off the heat and leave the water to stand for 2-3 minutes.
• Then pour the hot water in a teapot or infuser containing dried flowers.
• Steep the tea for 10 minutes for best results.
  Pour in a cup
• You can add fresh lemon and raw honey as per your taste (optional).

Other Recommendations

• Use a glass teapot or infuser to maintain optimal nutrients.
• Avoid using metal equipment on the flowers to avoid oxidation.

Extra Tip

• You can add different essences or whole ingredients like hibiscus flowers, spearmint, rose petals, and similar.

Final Thoughts on Chamomile and Anxiety

Chamomile tea is one of the best anti-anxiety drinks.

Chamomile tea or supplements have shown to promote calmness and relaxation, induce sleep, improve digestion, and relieve anxiety symptoms. 

Combine your chamomile tea or supplements with an anti-anxiety-diet to effectively manage your anxiety through food.