Chamomile, derived from the Matricaria recutita plant, has been used for centuries as a traditional remedy for relaxation and sleep. Its gentle, floral properties have made it a popular choice for managing nervousness and mild stress. This historical use has driven modern scientific inquiry to investigate the plant’s efficacy, specifically focusing on its potential interaction with the body’s stress chemistry. The central question is whether this common herbal remedy directly impacts the regulation of the stress hormone known as cortisol.
Understanding Cortisol
Cortisol is a glucocorticoid hormone produced by the adrenal glands and is often characterized as the body’s main stress hormone. It operates as part of the hypothalamic-pituitary-adrenal (HPA) axis, a complex signaling system that governs the “fight or flight” response. This hormone is naturally elevated in the morning to promote wakefulness and gradually decreases throughout the day, following a predictable diurnal rhythm. While cortisol is necessary for regulating metabolism, blood pressure, and inflammation, chronic elevation can have detrimental effects on health. Sustained high levels, driven by ongoing stress, can suppress the immune system and are associated with negative outcomes like abdominal weight gain, disrupted sleep patterns, and increased risk factors for cardiovascular issues.
The Active Components in Chamomile
Chamomile’s calming reputation is largely attributed to specific chemical compounds, primarily the flavonoid apigenin. Apigenin is a biologically active molecule known to cross the blood-brain barrier, allowing it to interact directly with the central nervous system.
Once in the brain, apigenin acts on the gamma-aminobutyric acid (GABA) receptors, specifically the GABA-A subtype. It binds to the same sites utilized by certain anti-anxiety medications, promoting a mild sedative and anxiolytic effect by increasing GABAergic activity. This mechanism reduces neuronal excitability, which is the underlying cause of the herb’s relaxing properties.
Beyond apigenin, chamomile contains other compounds, including the terpenoids chamazulene and bisabolol. These compounds are known for their anti-inflammatory properties. By modulating inflammation, these constituents may indirectly ease the systemic physical strain that can perpetuate HPA axis activity.
Scientific Evidence Linking Chamomile and Cortisol Regulation
Research directly measuring the effect of chamomile on cortisol levels provides a nuanced picture, suggesting the herb may help normalize a dysregulated stress system. In studies involving patients with chronic anxiety disorders, researchers have noted a complex relationship between chamomile consumption and salivary cortisol. For instance, an investigation of chamomile extract therapy for Generalized Anxiety Disorder (GAD) found that symptom improvement was associated with a post-treatment increase in morning cortisol levels.
This finding suggests that chamomile’s benefit in chronic anxiety may stem from its ability to restore the normal diurnal cortisol rhythm, which is often blunted in individuals with chronic stress and GAD. Chamomile helps to normalize the system by promoting a steeper, healthier drop in cortisol throughout the day after the morning peak.
The impact of chamomile on cortisol also appears to be indirect, resulting from its proven effects on sleep and anxiety. By improving sleep quality and reducing generalized anxiety symptoms through its GABAergic action, chamomile limits the chronic psychological stress that triggers excessive cortisol release. When the nervous system is calmed, the adrenal glands receive fewer signals to produce the stress hormone, leading to a subsequent reduction in overall cortisol exposure. Certain studies using supplements combining chamomile with other calming herbs, such as lavender, have also reported a significant overall decrease in cortisol levels compared to a control.
Practical Use and Dosage Considerations
Chamomile is most frequently consumed as a tea, and proper preparation is important to ensure the extraction of the beneficial active compounds. To maximize the concentration of apigenin and other flavonoids, the dried flowers or tea bag should be steeped in hot water for a minimum of five to ten minutes in a covered vessel. The cover helps trap the aromatic essential oils, which also contain active components.
For those seeking a more concentrated dose, chamomile is available in capsule or tincture form. Standardized capsule dosages often range from 250 to 1,100 milligrams, sometimes taken multiple times daily. These supplementary forms offer a more regulated intake of the active compounds compared to tea, which can vary based on steeping time and flower quality.
While generally well-tolerated, chamomile can cause side effects for individuals with allergies to plants in the daisy family, such as ragweed, chrysanthemums, or marigolds. It may also interact with certain medications, including blood thinners like warfarin and various sedatives. Individuals taking prescription medication, especially those that affect the central nervous system, should consult with a healthcare provider before incorporating chamomile supplements into their routine.