Chamomile tea benefits include anti-inflammatory and antispasmodic effects that may help reduce stomach acid and soothe digestive discomfort. It is commonly used to relieve nausea, indigestion, and gas, and may help support overall stomach health.
Chamomile tea also promotes relaxation and better sleep due to apigenin, a natural compound that acts on the nervous system. Its calming effect may help ease stress, anxiety, and menstrual cramps.
In addition, chamomile tea benefits may include support for heart health, blood sugar balance, skin comfort, and mild flu symptom relief. Although generally considered safe, it can cause side effects or interact with certain medications in some people.
Health benefits
The main benefits of chamomile tea include:
1. Improving sleep
Chamomile tea may help improve sleep because it has calming and relaxing effects. It contains apigenin, a flavonoid that acts on the central nervous system and may produce a soothing, mildly sedating effect.
2. Relieving stomach problems
Chamomile has digestive and anti-inflammatory properties that may help relieve stomach problems such as nausea, heartburn, and indigestion.
Because it has antimicrobial properties, chamomile tea may also help limit the growth of Helicobacter pylori (H. pylori), a bacteria linked to gastritis and the development of stomach ulcers.
3. Preventing certain types of cancer
Because of its antioxidant and anti-inflammatory effects, chamomile tea may help lower the risk of certain cancers, such as prostate, breast, thyroid, and ovarian cancer.
Some studies suggest chamomile may help prevent certain cancers because it contains apigenin, a bioactive compound that can promote the death of cancer cells.
4. Protecting against heart disease
Chamomile tea is rich in antioxidants like luteolin, quercetin, and esculetin, which help reduce oxidation of fat cells. This may help support healthier levels of total cholesterol and LDL ("bad") cholesterol in the blood, which can help reduce the risk of heart attack and stroke.
The flavonoids in chamomile tea may also support artery elasticity and circulation. This can help support healthy blood flow and may help prevent high blood pressure.
5. Helping treat anxiety and stress
Chamomile tea may help with anxiety, stress, and hyperactivity because it contains apigenin. This flavonoid helps calm the central nervous system and may help lower cortisol levels, a hormone linked to stress.
6. Controlling diabetes
Chamomile tea has anti-inflammatory and antioxidant properties that may help protect pancreatic cells from free radical damage. This may help support insulin regulation, making chamomile tea a helpful complement for diabetes management.
However, chamomile tea should only be used as a complement and should not replace the treatment prescribed by a healthcare provider.
7. Relieving menstrual cramps
Chamomile tea contains analgesic, antispasmodic, and anti-inflammatory compounds that may help relax muscles and ease menstrual cramps.
Chamomile also contains bioactive compounds that help relax the central nervous system. This may help ease premenstrual symptoms such as irritability, anxiety, and insomnia.
8. Helping treat candidiasis
Chamomile tea contains flavonoids and alpha-bisabolol, bioactive compounds with antifungal properties. These may help support candidiasis (yeast infection) treatment and relieve symptoms such as itching, irritation, and pain.
9. Promoting healthy skin
Chamomile tea may support skin health because it can help soothe irritation and limit bacterial growth. It may be useful as a supportive measure for issues such as allergies, dermatitis, sunburn, wounds, and eczema.
10. Relieving flu symptoms
According to the Centers for Disease Control and Prevention (CDC), flu symptoms often include coughing and a runny or stuffy nose, which can lead to nasal congestion.
Chamomile tea has anti-inflammatory and antispasmodic properties that may help relieve these symptoms. It can be consumed as a warm beverage or used for steam inhalation to help soothe the airways.
How to make
Chamomile tea can be made using dried chamomile flowers or tea bags, which are available at farmers markets, grocery stores, and natural health stores. It can be prepared on its own or combined with other herbs, such as fennel or mint, depending on your taste and goals.
To make chamomile tea, add 1 tablespoon (4 g) of dried chamomile flowers to 1 cup of boiling water. Cover and let it steep for 5 to 10 minutes, then strain and drink 2 to 4 cups per day.
Side effects and contraindications
Possible side effects of chamomile include excessive drowsiness, nausea, vomiting, and skin irritation, especially when used in amounts larger than recommended.
According to the National Center for Complementary and Integrative Health (NCCIH), people who are allergic to related plants such as ragweed, chrysanthemums, or daisies may be more likely to experience an allergic reaction to chamomile.
It is also not recommended for babies under 6 months of age.
If you take anticoagulants, sedatives, pain relievers, or any other medications, consult your healthcare provider before using chamomile tea, as it may affect how certain drugs work.
Chamomile tea made from Matricaria recutita may be used during pregnancy and breastfeeding. However, Roman chamomile tea should be avoided because there are not enough studies confirming it is safe during pregnancy and breastfeeding.
Chamomile tea recipes
Chamomile tea can be prepared using only dried chamomile flowers or combined with other herbs, depending on taste and the benefits you want.
1. Tea for indigestion and gas
Chamomile tea with fennel and marshmallow root may help reduce inflammation and soothe the stomach. It may also help reduce gas and stomach acidity.
Ingredients:
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1 teaspoon dried chamomile flowers;
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1 teaspoon fennel seeds;
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1 teaspoon chopped marshmallow root;
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500 mL (2 cups) boiling water.
Directions:
Add the herb mixture to the boiling water and cover. Let it steep for 5 minutes, then strain before drinking. Drink this tea 2 to 3 times per day or whenever needed.
2. Chamomile tea for tired and puffy eyes
When used on the eyes, chamomile tea with crushed fennel seeds and dried elderflower may help refresh the area and reduce puffiness.
Ingredients:
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1 tablespoon dried chamomile flowers;
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1 tablespoon crushed fennel seeds;
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1 tablespoon dried elderflower;
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500 mL (2 cups) boiling water.
Directions:
Add the herb mixture to the water and cover. Let it steep for about 10 minutes, then strain and refrigerate until cool. Soak a clean cloth in the tea and place it over closed eyes for 10 minutes whenever needed.
3. Tea to soothe a sore throat
Chamomile tea may help soothe an irritated, inflamed throat because it can help reduce inflammation.
Ingredients:
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1 teaspoon dried chamomile flowers;
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1 cup boiling water.
Directions:
Add chamomile to the boiling water and let it steep until cool. Strain and use as a gargle whenever needed. It can also be used as a mouth rinse to support healing with gingivitis and stomatitis.
4. Tea for nausea
Chamomile tea made with dried chamomile flowers and raspberry or peppermint may help ease nausea and motion sickness.
Ingredients:
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1 teaspoon dried chamomile flowers;
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1 teaspoon dried peppermint leaves or dried raspberry leaves;
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1 cup boiling water.
Directions:
Add the herb mixture to a cup of boiling water. Cover, let it steep for about 10 minutes, and strain before drinking. This tea can be consumed up to 3 times per day.
5. Tea for flu and colds
Chamomile tea may help relieve symptoms of sinusitis, flu, and colds because of its anti-inflammatory properties.
Ingredients:
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6 teaspoons dried chamomile flowers;
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2 liters boiling water.
Directions:
Add the chamomile flowers to the boiling water, cover, and let it steep for 5 minutes. Pour the tea into a bowl and inhale the steam deeply for about 10 minutes, keeping your face over the bowl and covering your head with a large towel.