Tea and Health

Chamomile has been used as a medicinal herb for thousands of years, in ancient Egypt, ancient Greece, and medieval Europe. Today it's the most widely drunk herbal infusion in the world. The science behind its reputation is more solid than for most herbal teas, though some claims are better supported than others. Here's an honest look at what chamomile actually does.

The Key Compound: Apigenin

Chamomile's main active compound is apigenin, a flavonoid that binds to GABA receptors in the brain. Many anti-anxiety medications target the same receptors, though apigenin's effect is much milder. This is the mechanism behind chamomile's documented calming and sleep-promoting effects. Unlike pharmaceutical GABA drugs, chamomile's effect is gentle and doesn't cause dependence.

Sleep and Relaxation

This is chamomile's best-documented benefit. A randomised controlled trial published in the Journal of Advanced Nursing found that postnatal women who drank chamomile tea for two weeks slept significantly better and had fewer symptoms of depression than a control group. A second study in older adults found that 270mg of chamomile extract twice a day for 28 days significantly improved sleep quality and reduced waking in the night.

Chamomile won't work as quickly or as strongly as a sleeping pill, but for mild sleep trouble or winding down in the evening, a cup 30 to 45 minutes before bed has real evidence behind it.

Digestive Health

Chamomile is an antispasmodic: it relaxes smooth muscle, including the muscle lining the digestive tract. That's why it's traditionally used for stomach cramps, bloating, and irritable bowel symptoms. A few small clinical studies support this, particularly for infant colic and mild IBS symptoms in adults. The evidence is weaker than for sleep, but the mechanism makes sense and the results are consistent.

Anti-Inflammatory and Antioxidant Properties

Besides apigenin, chamomile contains other flavonoids, including luteolin and quercetin, which show anti-inflammatory activity in lab studies. It's less clear whether brewed tea contains enough of them to have a meaningful anti-inflammatory effect in people; the lab evidence is stronger than the clinical evidence. What is clear is that chamomile tea contains a useful amount of antioxidants that add to your overall intake.

Anxiety and Stress

A longer-term study at the University of Pennsylvania followed people with generalised anxiety disorder who took chamomile extract for 8 weeks. The chamomile group improved significantly more than the placebo group, and the benefit lasted through a follow-up maintenance phase. That's more convincing evidence than most herbal anxiety remedies have.

Blood Sugar

Animal studies and a few human trials suggest chamomile may lower blood sugar slightly. One study in people with type 2 diabetes found that drinking chamomile tea after meals was linked to lower blood glucose than drinking water. The evidence is preliminary and shouldn't be used to manage diabetes, but it fits with chamomile's anti-inflammatory effects.

How to Brew Chamomile Tea

Chamomile is usually sold as dried flowers or in tea bags. For the best flavour and the most apigenin:

• Use freshly boiled water (90 to 95°C)
• Use 1 to 2 teaspoons of dried flowers per 250ml, or one good tea bag
• Steep for 5 to 7 minutes, covered (covering the cup keeps in the aromatic compounds)
• Strain and drink it plain or with a little honey

Don't over-steep it. After 8 to 10 minutes, chamomile can turn slightly bitter. The best steep time balances getting the apigenin out with how it tastes.

A Note on Pairing with Nepali Tea

Chamomile has no caffeine, so it's a good evening choice when you want something warm without the caffeine of true tea. If you enjoy both chamomile and true teas, Nepal Hills' Floral White Tea is the closest match for delicacy and floral character, though it does contain a little caffeine (usually about 15 to 30mg per cup). If chamomile is your way into tea, the Tea Sampler Kit is a good way to explore white and green teas from Nepal's high-altitude estates.

Frequently Asked Questions

Can I drink chamomile tea every day?
Yes, daily chamomile is safe for most people. The exception is people allergic to plants in the Asteraceae family (ragweed, chrysanthemums, daisies), who may react to it. If you're pregnant, check with your doctor, as chamomile can mildly stimulate the uterus at high doses.

How long does it take for chamomile tea to help with sleep?
The best evidence shows a consistent effect after 2 weeks of drinking it every night. Many people say a single cup 30 to 45 minutes before bed helps, but the research is stronger for regular daily drinking over time.

Is chamomile better than melatonin for sleep?
They work differently. Melatonin directly signals your body clock and works well for jet lag and shift work. Chamomile's apigenin acts more like a mild sedative, so it's better for general winding down and stress-related sleep trouble. Many people find chamomile is enough; others need melatonin's stronger effect in particular situations.

Does chamomile interact with medications?
It can. Chamomile has mild blood-thinning properties and could in theory interact with warfarin or other blood thinners. It may also strengthen the effect of sedatives. If you take regular medication, check with your doctor before making chamomile tea a daily habit.

Roman vs German chamomile: is there a difference?
Yes, but for most purposes it's small. German chamomile (Matricaria chamomilla) is more widely used in research and contains more apigenin and azulene. Roman chamomile (Chamaemelum nobile) tastes slightly sweeter and more like apple. Most commercial chamomile tea is German chamomile.