Chamomile vs. Passionflower: Two Gentle Herbs, Two Very Different Paths to Calm
Introduction
If you’ve ever stood in front of a supplement shelf—or scrolled through wellness advice online—looking for something to help you unwind, you’ve likely encountered Chamomile and passionflower. Both are long-standing herbal remedies associated with relaxation, sleep support, and nervous system balance. Both are widely perceived as “gentle” and safe. And yet, despite their similar reputations, they work in meaningfully different ways and tend to suit very different people.
The core dilemma is this: If both chamomile and passionflower can help with managing daily stress and sleep, how do you know which one actually fits your needs? The answer lies in their mechanisms, their nervous system targets, and the kinds of symptoms they’re best at addressing. This comparison goes beyond folklore and into the pharmacology, clinical research, and real-world use cases that distinguish these two herbs.
At A Glance
| Feature | Chamomile (Matricaria chamomilla) | Passionflower (Passiflora incarnata) |
|---|---|---|
| Primary Benefits | Relaxation, Sleep Quality, digestive calm | Anxiety reduction, mental quieting, sleep latency |
| Core Mechanism | GABA-A receptor modulation, anti-inflammatory effects | GABA enhancement, MAO inhibition, anxiolytic activity |
| Typical Half-life | Short (1–2 hours for active flavonoids) | Moderate (several hours depending on extract) |
| Common Dosage | 400–1,600 mg extract or 1–2 cups tea | 250–600 mg extract |
| Side Effects | Rare; mild sedation or allergy in sensitive individuals | Drowsiness, dizziness, possible interaction with sedatives |
What Are They?
Chamomile refers primarily to Matricaria chamomilla (also known as German chamomile), a daisy-like plant native to Europe and Western Asia. It has been used medicinally for thousands of years, with records dating back to ancient Egypt and Greece. Traditionally, chamomile was valued not just for calming the nerves, but for soothing digestion, reducing inflammation, and supporting sleep. Today, it remains one of the most widely consumed herbal teas in the world.
Passionflower, specifically Passiflora incarnata, has a very different origin story. Native to the southeastern United States and Central and South America, passionflower was used by Indigenous peoples as a calming and sleep-promoting herb long before it was adopted into European herbal medicine in the 16th century. Unlike chamomile, passionflower was historically used more specifically for nervous system disturbances—what we might now describe as anxiety, restlessness, or nervous agitation.
Mechanism of Action
Chamomile’s calming effects are largely attributed to apigenin, a flavonoid that binds to benzodiazepine sites on the GABA-A receptor. This is the same receptor complex targeted by pharmaceutical anti-anxiety drugs, though chamomile’s effect is far milder and non-sedative at typical doses. By enhancing GABAergic signaling, chamomile gently dampens central nervous system excitability, promoting relaxation without heavy sedation [Avallone et al., 2000].
In addition to its effects on GABA, chamomile exhibits anti-inflammatory and antispasmodic properties, which partly explains why it can calm both the mind and the gut. Low-grade inflammation and gastrointestinal discomfort are increasingly recognized as contributors to poor sleep and stress reactivity, and chamomile addresses both simultaneously.
Passionflower also works through the GABA system, but it does so more assertively. Research suggests that compounds in passionflower, including flavonoids and harmala alkaloids, increase GABA availability in the brain, either by inhibiting its breakdown or enhancing its release [Akhondzadeh et al., 2001]. Some evidence also points to mild monoamine oxidase (MAO) inhibition, which may further contribute to its anxiolytic effects.
Where chamomile acts like a gentle volume knob on nervous system activity, passionflower functions more like a noise-canceling mechanism—particularly effective when mental chatter, racing thoughts, or acute anxiety are the dominant issues.
Shared Benefits
Both chamomile and passionflower are best known for their ability to reduce stress and support sleep, but their overlap goes deeper than that. Each herb demonstrates anxiolytic effects without the dependency risks associated with pharmaceutical sedatives, making them attractive options for long-term or intermittent use.
Clinical studies suggest that both herbs can improve overall sleep quality, particularly in people whose sleep disturbances are driven by stress rather than circadian rhythm disorders. They also tend to promote relaxation without significantly impairing cognitive or motor function at standard doses, which is why they’re often used in the evening rather than as daytime tranquilizers.
Another shared advantage is their favorable safety profile. Compared to stronger herbal sedatives like valerian, both chamomile and passionflower are less likely to cause next-day grogginess when used appropriately, though individual sensitivity still matters.
Unique Benefits of Chamomile
Chamomile’s most underappreciated strength is its broad-spectrum soothing effect. While it does calm the nervous system, it also exerts clinically relevant effects on the digestive tract. Chamomile has been shown to reduce smooth muscle spasms and inflammation in the gut, which can indirectly improve sleep and stress tolerance in people with functional gastrointestinal issues [McKay & Blumberg, 2006].
There is also growing evidence that chamomile may help regulate mild generalized anxiety over time. A randomized controlled trial found that long-term chamomile extract supplementation significantly reduced anxiety symptoms compared to placebo, with minimal adverse effects [Amsterdam et al., 2009]. Notably, participants did not experience tolerance, suggesting chamomile’s effects remain stable with ongoing use.
Chamomile is often better suited for individuals who experience “wired but tired” stress, digestive discomfort linked to anxiety, or difficulty winding down without overt panic or agitation. Its gentleness makes it particularly appropriate for children, older adults, or people new to herbal supplements.
Unique Benefits of Passionflower
Passionflower shines most clearly in situations involving acute anxiety, mental overactivity, or difficulty falling asleep due to racing thoughts. In a double-blind clinical trial comparing passionflower to oxazepam (a benzodiazepine), passionflower demonstrated comparable anxiolytic effects without impairing job performance or causing significant sedation [Akhondzadeh et al., 2001].
This makes passionflower especially appealing for people who feel mentally overstimulated rather than physically tense. It is commonly used for sleep-onset insomnia, where the problem is not staying asleep, but getting the mind to slow down enough to transition into sleep.
Passionflower also appears to have utility in situational anxiety, such as pre-procedural nervousness. Studies have found that passionflower supplementation can reduce anxiety before surgery or dental procedures without significant side effects [Movafegh et al., 2008]. This positions it closer to a “natural anxiolytic” than a general wellness herb.
Side Effects & Safety
Chamomile is generally considered extremely safe, but it is not entirely without risks. Individuals with allergies to plants in the Asteraceae family—such as ragweed, marigolds, or daisies—may experience allergic reactions. At high doses, chamomile can cause mild sedation, though this is uncommon with tea or standard extracts.
Passionflower has a slightly narrower safety margin, primarily due to its more pronounced central nervous system effects. Drowsiness, dizziness, and impaired coordination can occur, particularly when combined with alcohol, benzodiazepines, or other sedative medications. Because of its potential MAO-inhibiting properties, passionflower should be used cautiously alongside antidepressants or other psychoactive drugs.
Neither herb is recommended during pregnancy without medical supervision, and passionflower in particular should be avoided due to limited safety data.
The Verdict
Choose chamomile if your stress manifests as general tension, digestive discomfort, or mild sleep disturbances. It’s ideal for nightly rituals, long-term use, and situations where you want gentle relaxation without noticeable sedation.
Choose passionflower if anxiety feels sharper, louder, or more mentally driven—especially if racing thoughts keep you awake or situational stress spikes your nervous system. It’s better suited for targeted use when stronger calming effects are needed.
In short, chamomile is a slow exhale, while passionflower is a mental hush. Both have earned their place in herbal medicine, but understanding their differences can help you choose the one that actually aligns with your nervous system’s needs.
References
- Avallone, R., Zanoli, P., Puia, G., Kleinschnitz, M., Schreier, P., & Baraldi, M. (2000). Pharmacological profile of apigenin, a flavonoid isolated from Matricaria chamomilla. Biochemical Pharmacology, 59(11), 1387–1394.
- Amsterdam, J. D., Li, Y., Soeller, I., Rockwell, K., Mao, J. J., & Shults, J. (2009). A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology, 29(4), 378–382.
- Akhondzadeh, S., Naghavi, H. R., Vazirian, M., Shayeganpour, A., Rashidi, H., & Khani, M. (2001). Passionflower in the treatment of generalized anxiety: A pilot double-blind randomized controlled trial with oxazepam. Journal of Clinical Pharmacy and Therapeutics, 26(5), 363–367.
- McKay, D. L., & Blumberg, J. B. (2006). A review of the bioactivity and potential health benefits of chamomile tea (Matricaria recutita L.). Phytotherapy Research, 20(7), 519–530.
- Movafegh, A., Alizadeh, R., Hajimohamadi, F., Esfehani, F., & Nejatfar, M. (2008). Preoperative oral Passiflora incarnata reduces anxiety in ambulatory surgery patients: A double-blind, placebo-controlled Study. Anesthesia & Analgesia, 106(6), 1728–1732.