Yes — chamomile tea can help reduce anxiety, including the physical symptoms that accompany anxiety attacks. The evidence is strong enough that chamomile is one of the few herbal teas with multiple randomised controlled trials behind it for anxiety. It won’t stop a severe panic attack in the same way as fast-acting medication, but taken regularly, it can meaningfully reduce anxiety levels.
How Chamomile Reduces Anxiety: The Science
Chamomile’s calming effect comes primarily from apigenin, a flavonoid that binds to GABA-A receptors in the brain — the same receptors targeted by benzodiazepines (like diazepam). Apigenin acts as a partial agonist at these receptors, producing a mild calming and anxiolytic effect without the sedation or dependence risk of pharmaceutical GABA agonists.
A 2009 double-blind, placebo-controlled trial published in the Journal of Clinical Psychopharmacology found that 220mg of standardised chamomile extract significantly reduced generalised anxiety disorder (GAD) scores compared to placebo. A follow-up 2016 study by the same research group found that long-term chamomile use also reduced the rate of relapse in GAD — suggesting it has a sustained, not just acute, benefit.
What to Expect from Chamomile Tea for Anxiety
Chamomile tea contains lower concentrations of apigenin than standardised extract capsules, so results are typically gentler. You’re unlikely to feel a dramatic immediate calming effect from a single cup — the benefits are more noticeable with regular use over 2–4 weeks. Many people find it most helpful in two situations:
- Daily maintenance: 1–3 cups per day as part of a routine to keep baseline anxiety lower
- In the evening: Chamomile’s mild sedative properties make it particularly effective before bed, where it can reduce anxious rumination and promote sleep onset
How to Use Chamomile Tea for Anxiety
How much chamomile tea to drink
For anxiety, 1–3 cups of chamomile tea per day is the typical recommendation from herbalism references including the German Commission E monographs. One to two cups in the evening is a practical starting point.
Best time to drink chamomile for anxiety
Evening is optimal — both for its anxiety-reducing and sleep-supporting properties. During periods of high anxiety, a morning cup can also help set a calmer tone for the day.
Simple chamomile tea recipe
- Place 2–3 teaspoons of dried chamomile flowers (or 1 heaped teaspoon of loose-leaf chamomile) in a tea infuser or teapot
- Pour over freshly boiled water (not quite at a rolling boil — around 90°C is ideal to preserve the volatile compounds)
- Cover and steep for 5–10 minutes. Covering the cup prevents the aromatic compounds from escaping
- Strain and drink. Add honey or lemon if preferred
Quality matters: Use whole chamomile flower heads where possible. Many supermarket chamomile tea bags contain low-quality flower dust with minimal apigenin content. Look for teas that specify “Roman chamomile” (Anthemis nobilis) or “German chamomile” (Matricaria chamomilla) — both are effective, with German chamomile having slightly more research behind it.
Who Should Avoid Chamomile Tea
Chamomile is generally very safe, but there are specific groups who should exercise caution:
- Ragweed allergy: Chamomile is in the Asteraceae (daisy) family. If you have a confirmed ragweed, chrysanthemum, or marigold allergy, you may cross-react to chamomile. Start with a small amount and monitor for reactions.
- Blood thinners (anticoagulants): Chamomile has mild anticoagulant properties. If you take warfarin, aspirin, heparin, or similar medications, speak with your doctor before drinking chamomile regularly — it may enhance their blood-thinning effect.
- Pregnancy: High doses of chamomile tea are traditionally avoided in pregnancy due to a theoretical risk of uterine stimulation. Occasional cups are likely fine, but daily use should be discussed with a midwife or doctor.
- Sedative medications: Chamomile can potentiate the effect of sedatives and sleep medications. Use with caution alongside benzodiazepines, antihistamines, or other CNS depressants.
Chamomile vs Other Calming Herbal Teas
Chamomile is an excellent starting point, but it’s not the only herbal option for anxiety. Two other teas worth considering alongside chamomile are lavender tea benefits for anxiety, which targets GABA receptors through a different mechanism and is particularly effective for anxious tension, and the broader category covered in our guide to natural remedies for anxiety, which includes ashwagandha, lemon balm, passionflower, and rhodiola.
Frequently Asked Questions
Can chamomile tea stop a panic attack?
Chamomile tea is unlikely to stop a panic attack once it’s in progress — its effects are too slow-acting (and the infusion too dilute) for acute intervention. It’s better used as a daily support to reduce overall anxiety levels, which may reduce the frequency of anxiety attacks over time. If you experience frequent panic attacks, speak with a healthcare provider about evidence-based options.
How long does it take for chamomile tea to reduce anxiety?
Most people notice a mild calming effect within 30–45 minutes of drinking chamomile tea. However, the larger benefits for ongoing anxiety build up over 2–4 weeks of regular use. The 2009 clinical trial showing significant GAD improvement was conducted over 8 weeks.
Is chamomile tea better than chamomile capsules for anxiety?
Capsules deliver a more standardised and concentrated dose of apigenin — the clinical trials used 220–1,100mg of extract, which would be difficult to match through tea alone. For mild everyday anxiety, tea is a pleasant and effective option. For more significant anxiety symptoms where you want the closest thing to what was studied, standardised chamomile extract capsules are more reliable.
When to See a Doctor
Chamomile tea can support mild to moderate anxiety, but it is not a substitute for professional care in cases of severe anxiety, panic disorder, or anxiety that significantly affects your daily life. If anxiety is disrupting your work, relationships, or sleep, or if you’re experiencing frequent panic attacks, speak with your GP. Effective evidence-based treatments including CBT and medication are available and should be considered alongside or before herbal approaches.
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any herbal remedy, especially if you take medication or have a medical condition.