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ingestible · for sleep & insomnia relief

Chamomile Extract (Tea or Capsule)

Reviewed by the Nimbera editorial team · Last updated May 2026

A pilot RCT (Zick et al. 2011, n=34) of 270 mg standardized chamomile extract twice daily for 28 days found no significant improvement in primary sleep diary outcomes versus placebo, though modest non-significant benefits in daytime functioning were observed. Evidence is currently limited to small or preliminary studies.$4-$10 for tea bags (30-40 bags); $10-$18 for capsules (60 count).

How to use

For tea: steep one chamomile tea bag or 1-2 teaspoons of dried flowers in 240 ml of hot water for 5-10 minutes, 30-45 minutes before bed. For extract capsules: 270-500 mg taken 30 minutes before sleep. Use consistently nightly for best effect.

How it works

Apigenin, the primary active flavonoid in chamomile, binds to GABA-A benzodiazepine receptors in the brain, producing mild sedative and anxiolytic effects. It also has anti-inflammatory properties that may reduce physical tension contributing to wakefulness.

Where to buy

Celestial Seasonings Chamomile Tea (most grocery stores), Traditional Medicinals Chamomile Tea (Whole Foods, Amazon), Nature's Way Chamomile Herb capsules (Amazon, iHerb).

Typical cost: $4-$10 for tea bags (30-40 bags); $10-$18 for capsules (60 count).

Safety notes

Avoid if you have a known allergy to plants in the Asteraceae/Compositae family (ragweed, chrysanthemums, marigolds, daisies) - risk of cross-reactivity. May interact with blood thinners (warfarin) due to coumarin content - consult your doctor. Avoid during pregnancy in large medicinal amounts.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Zick et al., Chamomile extract for chronic primary insomnia: pilot RCT, BMC CAM, 2011

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.