Chamomile

3 studies · 2 supporting · 1 against

Its main compound binds the same brain receptors as anti-anxiety drugs, far more gently.

Dose: 500–1500 mg

Tested as: pharmaceutical-grade chamomile (Matricaria recutita) extract, standardized, 500 mg capsule three times daily (1500 mg/day)

3 studies · 3 supporting · 0 against

The same calming compound is thought to ease you into sleep and make rest feel better.

Dose: 200–400 mg

Tested as: standardized chamomile extract capsules, 200 mg twice daily (400 mg/day), in the positive elderly trial; chamomile tea (brewed, taken nightly) in a separate positive short-term trial in postpartum women; doses varied across the 12 trials pooled in the meta-analysis below

2 studies · 2 supporting · 0 against

The theory is that easing anxious tension lifts low mood alongside it, in people who have both.

Dose: 500–1500 mg

Tested as: pharmaceutical-grade chamomile extract, 500 mg three times daily (1500 mg/day), in an exploratory secondary analysis of an anxiety-trial population; chamomile tea (nightly, brewed) in a separate short-term postpartum trial

1 study · 0 supporting · 1 against

How it was tested: 34 adults with long-standing insomnia took it for 28 days. No difference from placebo.

Calming tea herb. The trials behind it are small.

Dose: 270–540 mg

Tested as: standardized chamomile extract capsules (6:1 extract, standardized to ≥2.5 mg apigenin and ≥2.5 mg bisabolol per 90 mg capsule), 270 mg twice daily (540 mg/day)