Chamomile Tea: Benefits, Caffeine, How to Make It & Safety

Chamomile tea is one of the best-known herbal infusions in the world. Its gentle floral aroma, naturally caffeine-free character, and mild apple-like flavor have made it a familiar evening drink, particularly for people looking for an alternative to black or green tea.

Chamomile also has a long history of traditional medicinal use, which has led to an impressive—and sometimes exaggerated—list of modern health claims. You may see chamomile tea promoted for everything from insomnia and anxiety to indigestion and inflammation. Scientific research is more nuanced. Some areas are promising, but a warm cup of chamomile tea should not automatically be treated as equivalent to the concentrated extracts used in clinical studies.

Fortunately, chamomile does not need dramatic health promises to be worthwhile. It is an easy herbal tea to make, tastes good on its own or in blends, contains no natural caffeine, and can be enjoyed hot or iced.

Here is what chamomile tea tastes like, how to brew it properly, what researchers actually know about its potential benefits, and the important safety considerations to understand before drinking it regularly.

🌼 What Is Chamomile Tea?

Chamomile tea is an herbal infusion made by steeping dried chamomile flower heads in hot water.

Unlike black, green, white, and oolong teas, chamomile does not come from the tea plant, Camellia sinensis. Technically, chamomile tea is therefore an herbal infusion or tisane, although most people simply call it tea.

Chamomile belongs to the daisy family, Asteraceae. Two plants in particular are commonly associated with the name chamomile: German chamomile and Roman chamomile.

The flowers have yellow centers surrounded by white petals and resemble tiny daisies. When dried and steeped, they produce a pale yellow to golden herbal tea with a distinctive sweet-herbal fragrance.

🌿 German Chamomile vs. Roman Chamomile

The two most familiar types of chamomile are not the same plant.

German chamomile, usually identified botanically as Matricaria chamomilla and also known by names such as Matricaria recutita, is one of the most widely used species in herbal tea and research.

Roman chamomile, Chamaemelum nobile, is another aromatic member of the daisy family traditionally used in herbal preparations.

Both have been called chamomile for centuries, and both have aromatic flowers. However, the majority of modern clinical information about chamomile focuses on German chamomile.

If you buy loose chamomile tea or tea bags, the label may identify the species. If it does not, the product may simply be marketed as chamomile.

For everyday tea drinking, the most important consideration is choosing a product intended for food use from a reputable supplier.

🍎 What Does Chamomile Tea Taste Like?

Chamomile tea has a gentle floral, herbal flavor that is often compared with apples.

That comparison is not entirely accidental. Even the name chamomile has historical connections with the idea of an “earth apple,” reflecting the plant’s characteristic aroma.

A well-made cup can taste subtly sweet even without sugar. Depending on the flowers and brewing strength, you may also notice grassy, honey-like, earthy, or slightly bitter notes.

Chamomile is generally milder than more assertive herbal teas such as peppermint or strongly brewed lavender.

If your cup tastes very bitter, the tea may have been brewed too strongly or for too long.

☕ Does Chamomile Tea Have Caffeine?

Pure chamomile tea is naturally caffeine-free.

Chamomile flowers do not naturally contain the caffeine found in tea leaves from Camellia sinensis. This makes plain chamomile a popular choice for people who want to avoid caffeine in the afternoon or evening.

However, a tea blend containing chamomile is not necessarily caffeine-free.

Some commercial blends combine chamomile with:

Black tea
Green tea
White tea
Oolong tea
Yerba mate
Other caffeinated ingredients

If avoiding caffeine is important to you, check the ingredient list rather than relying on the word “chamomile” on the front of the package.

A blend containing only chamomile and other caffeine-free herbs should remain naturally caffeine-free.

🫖 How to Make Chamomile Tea

Chamomile tea is simple to prepare, and you do not need special equipment.

For one cup, use:

1–2 teaspoons dried chamomile flowers
8 ounces hot water
Honey, optional
Lemon, optional

Bring fresh water to a boil and remove it from the heat.

Place the dried chamomile flowers in an infuser, teapot, or heatproof mug. Pour approximately 8 ounces of hot water over the flowers.

Cover the tea and allow it to steep for about 5 minutes.

Taste the infusion. If you prefer a stronger cup, let it steep for another 2–5 minutes.

Strain out the flowers and serve.

Chamomile is naturally mild and slightly sweet, so taste it before adding sweetener. If desired, stir in a little honey or add a thin slice of lemon.

⏱️ How Long Should Chamomile Tea Steep?

About 5 minutes is a good starting point for loose dried chamomile.

People who prefer a stronger herbal tea may steep it for 7–10 minutes.

There is no need to continuously boil the flowers. Pouring hot water over the chamomile and allowing it to infuse is sufficient.

If your tea becomes unpleasantly bitter, try reducing the steeping time or the quantity of flowers.

Covering the cup while it steeps can also help retain some of the aromatic compounds that contribute to chamomile’s characteristic fragrance.

🌼 How Much Chamomile Should You Use?

For a standard 8-ounce cup, approximately 1–2 teaspoons of dried chamomile flowers is a useful starting point.

Chamomile products vary, so you may need to adjust the amount.

Whole loose flowers can take up considerably more space than finely broken chamomile contained in a tea bag. Follow package directions when using a commercial product.

When making a stronger cup, it is usually better to increase the steeping time slightly before dramatically increasing the amount of herb.

🍯 Chamomile Tea With Honey

Honey is one of the simplest additions to chamomile tea.

Chamomile already has a naturally soft, slightly sweet flavor, so start with only about ½ teaspoon of honey per cup.

Stir it into the tea while the drink is still warm.

Honey works particularly well with chamomile’s floral and apple-like qualities without dramatically changing the character of the tea.

🍋 Chamomile Tea With Lemon

Lemon makes chamomile brighter and slightly more refreshing.

Prepare the tea normally, strain it, and add a thin lemon slice or a small squeeze of fresh lemon juice.

Honey and lemon can also be used together.

Avoid adding so much lemon that the citrus overwhelms the delicate chamomile flavor.

🌿 Chamomile Mint Tea

Mint gives chamomile a fresher, cooler character.

For one cup, combine:

1 teaspoon dried chamomile
½–1 teaspoon dried peppermint or spearmint
8 ounces hot water

Steep for approximately 5 minutes and strain.

Peppermint produces a stronger, cooler flavor, while spearmint is generally softer and somewhat sweeter.

The blend remains naturally caffeine-free when it contains only chamomile and mint.

🌸 Chamomile Lavender Tea

Chamomile and lavender are frequently paired in herbal blends, particularly evening teas.

Because lavender has a much more intense aroma, use considerably less lavender than chamomile.

For one cup, try:

1 teaspoon dried chamomile
¼–½ teaspoon culinary lavender
8 ounces hot water

Steep for about 5 minutes.

Using too much lavender can quickly overpower the softer chamomile flavor.

🧊 How to Make Iced Chamomile Tea

Chamomile does not have to be an evening-only hot drink. It makes a refreshing iced herbal tea as well.

For approximately four servings, use:

4 tablespoons dried chamomile flowers
4 cups hot water
Honey, optional
Lemon slices, optional
Ice

Steep the chamomile in the hot water for approximately 5–7 minutes.

Strain the flowers.

If you want sweet tea, stir in honey while the infusion is still warm.

Allow the tea to cool before refrigerating it until thoroughly chilled.

Serve over ice with lemon, mint, berries, peaches, or another light fruit garnish if desired.

🌙 Does Chamomile Tea Help You Sleep?

Chamomile has been associated with sleep for generations, but the scientific evidence deserves a little perspective.

Chamomile is commonly consumed as a bedtime tea, and its lack of caffeine makes it well suited to evening drinking. Research has also examined chamomile preparations for insomnia and sleep quality.

However, the National Center for Complementary and Integrative Health notes that there is very little information about chamomile’s effect on insomnia, and available clinical evidence has not conclusively demonstrated that chamomile treats insomnia.

That does not mean a cup of chamomile cannot be part of a pleasant bedtime routine.

A warm caffeine-free drink, a familiar ritual, and time spent winding down before bed can all make chamomile enjoyable in the evening. It is simply more accurate to describe it as a traditional relaxing beverage than as a proven insomnia treatment.

😌 Can Chamomile Help With Anxiety?

Chamomile has also been investigated for anxiety.

Some preliminary research using chamomile dietary supplements or extracts has suggested possible benefits for people with generalized anxiety disorder. However, those findings remain preliminary and are not the same thing as proving that an ordinary cup of chamomile tea treats anxiety.

That distinction matters.

Clinical studies may use standardized extracts containing specific quantities of plant compounds. A homemade infusion prepared with a spoonful of flowers and hot water may contain very different concentrations.

Chamomile tea can certainly be enjoyed as part of a calming routine, but someone experiencing persistent or severe anxiety should not replace appropriate professional care with herbal tea.

🌿 Is Chamomile Tea Good for Digestion?

Chamomile has a long traditional history of use for digestive discomfort, which explains why it frequently appears in teas marketed for the stomach.

However, evidence supporting chamomile alone for particular digestive diseases remains limited.

Research sometimes examines multi-herb preparations containing chamomile, but when several ingredients are used together it can be difficult to determine what contribution chamomile itself made.

That is especially important when you see claims that chamomile tea treats conditions such as irritable bowel syndrome, ulcers, inflammatory bowel disease, or other gastrointestinal disorders.

Those claims go beyond what can confidently be concluded from current evidence.

If you enjoy chamomile after a meal, there is no need to attach a medical claim to the ritual.

🌼 What Are the Benefits of Chamomile Tea?

Chamomile contains a variety of naturally occurring plant compounds, and researchers continue to study the plant for potential biological effects.

Possible areas of scientific interest include anxiety, sleep, inflammation, oral health, and digestive health.

The difficulty is that “chamomile” can describe many different products.

A study might use:

Chamomile tea
A concentrated extract
A dietary supplement
A topical preparation
A mouthwash
Chamomile combined with other herbs

Those products cannot automatically be treated as interchangeable.

For ordinary chamomile tea, some of its clearest practical advantages are much simpler: it is naturally caffeine-free, easy to prepare, pleasant either hot or cold, and versatile enough to pair with many other herbs.

⚠️ Is Chamomile Tea Safe?

For most people, chamomile consumed in quantities normally found in tea and foods is considered likely safe.

Side effects are uncommon, but they can occur.

Reported reactions to chamomile have included nausea, dizziness, and allergic reactions. Rare severe allergic reactions have also been reported.

Someone trying chamomile for the first time should therefore pay attention to how their body responds, especially if they already have allergies to closely related plants.

Concentrated extracts and medicinal-dose supplements should not automatically be treated as equivalent to an ordinary cup of tea.

🌼 Chamomile and Ragweed Allergies

One of the most important chamomile safety considerations involves allergies.

Chamomile belongs to the Asteraceae family, which also contains plants such as:

Ragweed
Chrysanthemums
Marigolds
Daisies

People who are allergic to these related plants may be more likely to experience an allergic reaction to chamomile.

Reactions can range in severity, and rare serious hypersensitivity reactions have been reported.

If you have a significant allergy to ragweed or other members of the daisy family, talk with an appropriate healthcare professional before using chamomile products.

Stop using chamomile and seek appropriate medical attention if you develop symptoms of a serious allergic reaction.

💊 Can Chamomile Interact With Medications?

Chamomile can potentially interact with certain medicines.

Interactions have been reported with warfarin, an anticoagulant medication, and there are theoretical reasons to suspect interactions with some medications processed by the liver or with sedatives.

Preliminary research has also raised questions about interactions involving oral contraceptives.

The evidence surrounding many herbal-drug interactions is incomplete, but incomplete evidence is not the same as evidence that no interaction can occur.

If you take prescription medicine—particularly anticoagulants, sedating medications, or medicines where small changes in drug levels could matter—ask your physician or pharmacist before using chamomile regularly or in concentrated forms.

An occasional cup of herbal tea and a high-dose chamomile supplement are not the same exposure, but your healthcare provider can consider your particular medications and circumstances.

🤰 Can You Drink Chamomile Tea During Pregnancy?

There is not enough reliable information to say that medicinal chamomile use is clearly safe during pregnancy.

NCCIH states that little is known about chamomile’s safety during pregnancy or breastfeeding.

That uncertainty is important because recommendations found online often range from “chamomile is completely safe” to “chamomile should never be consumed during pregnancy,” neither of which adequately reflects the limited evidence.

If you are pregnant, the safest approach is to ask your obstetrician, midwife, or another qualified healthcare professional about chamomile—especially if you plan to drink it regularly or use concentrated chamomile products.

🤱 What About Chamomile While Breastfeeding?

Evidence is also limited regarding chamomile during breastfeeding.

An occasional culinary exposure is different from using a concentrated herbal supplement, but there still is not enough evidence to make broad assurances about medicinal chamomile use while breastfeeding.

If you want to consume chamomile regularly while nursing, discuss it with a healthcare professional who can consider your individual circumstances and your baby’s health.

👶 Can Babies and Children Drink Chamomile Tea?

Chamomile has traditionally been used in preparations for infants and children, but that does not mean parents should use it as a home treatment without guidance.

Some research involving products containing chamomile and other herbs has investigated infant colic and childhood digestive symptoms. However, those studies do not establish that plain chamomile tea is an appropriate treatment for infants.

Babies also have very different hydration, feeding, and medication considerations from adults.

Parents should ask a pediatrician before giving herbal teas or herbal remedies to infants or young children for sleep, colic, digestion, or another health concern.

🌱 Can You Make Tea From Fresh Chamomile?

Yes, provided you have correctly identified an edible chamomile plant and know it has not been treated with chemicals unsuitable for food.

Fresh flowers contain more water than dried flowers, so you will generally use a larger volume.

Gently rinse them if needed and inspect them for insects or debris.

Place the flowers in a teapot, add hot water, and steep for approximately 5 minutes before straining.

Do not make tea from an unidentified daisy-like plant simply because it resembles chamomile. Accurate plant identification matters whenever you harvest your own ingredients.

🫙 How Should You Store Dried Chamomile?

Store dried chamomile in a tightly sealed container away from direct sunlight, moisture, and heat.

A pantry or cupboard is usually preferable to an open shelf beside a sunny window or stove.

Over time, dried herbs gradually lose aroma and flavor. If your chamomile no longer smells noticeably floral or apple-like when you open the container, your tea may taste flat as well.

Buying modest quantities can help ensure you use the flowers while their aroma is still appealing.

❓ Frequently Asked Questions

Is chamomile tea a real tea?

Chamomile is technically an herbal infusion rather than a true tea because it does not come from Camellia sinensis. In ordinary conversation, however, “chamomile tea” is the standard name.

Does chamomile tea contain caffeine?

Pure chamomile tea is naturally caffeine-free. Blends containing black, green, white, or oolong tea may contain caffeine.

How long should chamomile tea steep?

Start with approximately 5 minutes. You can extend the steep to 7–10 minutes if you prefer a stronger flavor.

How much chamomile should I use per cup?

About 1–2 teaspoons of dried chamomile flowers per 8 ounces of water is a useful starting point.

What does chamomile tea taste like?

Chamomile is floral, mildly herbal, subtly sweet, and often described as having an apple-like aroma.

Can I put milk in chamomile tea?

Yes. Milk or plant-based milk can be added, although chamomile’s delicate flavor may be less noticeable. Honey, vanilla, and cinnamon can complement a chamomile milk tea.

Is chamomile tea good before bed?

Chamomile is caffeine-free and traditionally consumed at bedtime, but evidence does not conclusively show that ordinary chamomile tea treats insomnia.

Can chamomile tea treat anxiety?

Some preliminary studies involving chamomile extracts have shown promising results for generalized anxiety disorder, but this does not establish homemade chamomile tea as a treatment for anxiety.

Who should be cautious with chamomile?

People with significant allergies to ragweed, chrysanthemums, marigolds, daisies, or related plants should be cautious. People taking medications—particularly warfarin or sedating medicines—should also discuss regular chamomile use with a healthcare professional.

Is German chamomile the same as Roman chamomile?

No. German chamomile and Roman chamomile are different species, although both are members of the daisy family and have traditionally been used in herbal preparations.

🌼 Chamomile Doesn’t Need Miracle Claims to Be a Great Tea

Chamomile has been valued as an herbal drink for generations, and it is easy to understand why. A small spoonful of dried flowers produces a fragrant golden infusion with a gentle floral flavor, subtle apple-like character, and no natural caffeine.

Research into chamomile continues, particularly in areas such as anxiety and sleep, but the evidence does not justify treating every cup as medicine. Much of the research involves concentrated extracts or preparations very different from homemade tea.

That distinction should not make chamomile less appealing.

Brew it because you enjoy the aroma. Drink it because you want something caffeine-free in the evening. Add honey and lemon, combine it with mint or lavender, or chill a pitcher for an iced herbal tea.

Sometimes a good cup of tea is valuable simply because it is a good cup of tea.