Chamomile extract (Matricaria chamomilla)

Tier 1 — strong evidence · Anxiety · Sleep · Digestive

One of the most consumed herbal teas worldwide with evidence for anxiety and sleep. The Mao et al. 2016 Phytomedicine trial (3-arm RCT, long-term GAD) found chamomile significantly reduces anxiety scores with tolerability comparable to low-dose benzodiazepines in one head-to-head comparison. Contains apigenin, which binds GABA receptors. The extract form provides more consistent dosing than tea. Very safe with an excellent long-term safety record and no dependency.

Dose: 220–1,100 mg/day standardised extract or 3–4 cups chamomile tea; safe long-term