Roman chamomile or German chamomile: which to choose?

Roman chamomile or matricaria : these two plants share the same common name but belong to distinct botanical species, with therapeutic profiles, aromas and uses that differ significantly.

According to the NCCIH (2023) chamomile is among the most consumed medicinal plants in the world [1], with more than 1 million cups of infusion drunk every day.

• Different botanical origin : Roman (Chamaemelum nobile) and German chamomile (Matricaria chamomilla) are not the same plant.
• Chamomile has a more intense aroma , while romaine lettuce has a sweeter, fruitier one
• Slightly superior anti-inflammatory properties in chamomile due to its alpha-bisabolol content.
• sedative and digestive use for both species, with clinical nuances.
• Common contraindications : allergy to Asteraceae, pregnancy (matricaria should be avoided).

1. Two plants, two distinct botanical species

Confusion between Roman chamomile and German chamomile is common, even in pharmacies. Yet, their botanical classification clearly separates them.

Roman chamomile (Chamaemelum nobile, formerly Anthemis nobilis) is a creeping perennial plant. Its short stems, finely cut leaves, and flowers with a domed yellow center make it visually distinctive.

German chamomile (Matricaria chamomilla, also called Matricaria recutita) is an annual plant with erect, branching stems, slightly taller than its mature counterpart. Its flower receptacle is hollow when mature — a reliable identification criterion.

• Roman chamomile : perennial, creeping stem, full flower receptacle, sweet and fruity scent.
• Matricaria : annual, upright stem, hollow receptacle, more intense and slightly herbaceous odor.
• Common family : both belong to the Asteraceae.
• Historical origin : the use of matricaria dates back to ancient Egypt; Roman matricaria only appears in texts in the 16th century.

To avoid confusing these two species with a wild daisy, see our article chamomile or daisy: how to differentiate them.

2. Chemical composition: what changes between Roman chamomile and German chamomile

The phytochemical composition explains why Roman chamomile or German chamomile do not act in exactly the same way on the body.

Both plants contain apigenin,a flavonoid that binds to GABA-A receptors in the brain. This mechanism explains the calming effect of both species.

But their essential oils differ profoundly:

• Matricaria : rich in alpha-bisabolol and chamazulene (which gives its blue color to the essential oil).
• Roman chamomile : dominated by isobutyl and angelate esters, responsible for its characteristic fruity fragrance.
• Apigenin : present in both, but in varying proportions depending on the part of the plant used.
• Total flavonoids : chamomile generally contains a higher concentration.

A study published in the Journal of Agricultural and Food Chemistry (2021) compared the phytochemical profiles of the two species and confirmed the superiority of chamazulene in chamazulene [2].

3. Digestive benefits: which is the most effective?

From a digestive standpoint, Roman chamomile and German chamomile both have recognized antispasmodic effects. They relieve intestinal cramps, bloating, and colon spasms.

Chamomile is slightly more potent for intense pain thanks to its alpha-bisabolol content. Romanée is better suited for mild functional digestive disorders and young children.

• Relief from gastrointestinal spasms
• Reduction of bloating and gas
• Soothing mild gastritis
• Improved transit in the case of SCI
• Carminative effect (facilitates the expulsion of gas)

If you would like to explore the culinary uses of the plant further, our guide " What to do with chamomile leaves" offers practical ideas.

4. Anti-inflammatory effects: chamomile in the lead

Between Roman chamomile and German chamomile, German chamomile wins the comparison in terms of its anti-inflammatory properties. Its chamazulene inhibits the synthesis of pro-inflammatory prostaglandins

ANSESrecognizes the anti-inflammatory properties of chamomile in its assessment of medicinal plants (phytotherapy report, 2022) [3].

Many readers report that chamomile tea effectively relieves their menstrual pain, a use validated by several randomized clinical trials.

• Menstrual pain (dysmenorrhea): Matricaria is recommended as a priority.
• Skin inflammations : both species are effective when applied topically.
• Mild arthritis : chamomile shows promising results in preliminary studies.
• Eczema and irritations : the alpha-bisabolol of chamomile soothes reactive skin.

For topical uses of chamomile, read our complete guide on how to use chamomile for the eyes.

5. Sedative effects and sleep: Roman chamomile or German chamomile?

Both plants promote relaxation and sleep due to their apigenin content. However, Roman chamomile is traditionally more commonly used as a mild sedative.

A meta-analysis published in the Phytomedicine Journal (2022) showed that chamomile significantly reduced mild insomnia scores after 4 weeks of daily intake [4].

To compare chamomile with other plants for sleep, see our article verbena or chamomile for sleep.

• Apigenin binds to GABA-A receptors, inducing a natural anxiolytic effect.
• Roman chamomile is often preferred for children who are restless at bedtime.
• Chamomile is best suited for adults suffering from stress-related insomnia.
• No dependence or withdrawal effects reported at recommended doses.

For a full analysis of the soporific effect, read does chamomile make you sleepy: what science says.

6. Comparative table: Roman chamomile or German chamomile at a glance

7. Uses in essential oil: very different profiles

In aromatherapy, both Roman chamomile and German chamomile are used, but their indications differ significantly.

Roman chamomile essential oil is one of the gentlest: it is suitable for children from 3 years old (diluted), for pregnant women in the 2nd trimester under medical advice, and for the most reactive skin.

German chamomile essential oil, recognizable by its deep blue color, is reserved for adults. Its high concentration of chamazulene makes it a powerful anti-inflammatory, but potentially irritating in high doses.

• Roman EO : stress, agitation, muscle spasms, sensitive skin.
• Matricaria essential oil : joint inflammation, eczema, menstrual pain.
• Recommended dilution : 1-2% in a vegetable oil for both species.
• Oral use : only under the prescription of a qualified aromatherapist.
• Skin test : always perform a test in the crease of the elbow before use.

8. How to cultivate and harvest each species

Choosing between Roman chamomile and German chamomile also depends on your garden. Roman chamomile is perennial: one planting is enough for several years. German chamomile needs to be sown every spring.

To find out when to plant your chamomile plants, our guide on when to plant chamomile details the optimal periods according to your region.

• Exposure : full sun for both species.
• Soil : well-drained, slightly acidic, poor in nutrients.
• Watering : moderate — chamomile tolerates drought.
• Harvesting : the flowers are picked when in full bloom, in dry weather.

To optimize the quality of your dried flowers, consult when to pick chamomile.

9. Dosage and recommended preparation methods

To get the best from Roman or Matricaria chamomile, the dosage and method of preparation are crucial.

EFSA and Commission E recognize the use of chamomile at a rate of 3 g of dried flowers per cup, 3 times a day [5] .

• Standard infusion : 2-3 g of dried flowers per 150 ml of water at 90 °C, 5-10 minutes infusion.
• Mother tincture : 1-4 ml, 3 times a day, diluted in a glass of water.
• Dry extract : 300-400 mg per dose, 2-3 times daily (standardized to 1.2% apigenin).
• Topical use : compress soaked in concentrated infusion (5 g/100 ml) applied for 15 minutes.
• Duration : 4-6 weeks maximum without medical advice.

10. Contraindications and safety precautions

Roman chamomile and German chamomile share the same main contraindications. The first concerns people allergic to Asteraceae : a cross-reaction is possible.

Chamomile is strictly contraindicated during pregnancy due to its potential uterotonic effect. Romaneum is discouraged as a precaution, especially during the first trimester.

• Allergy to Asteraceae : absolute contraindication for both.
• Pregnancy : matricaria is contraindicated, romaine is not recommended in the 1st trimester.
• Breastfeeding : use not recommended due to lack of sufficient data.
• Anticoagulants : possible interaction — consult a doctor.
• Sedatives and benzodiazepines : potentiation of the effect — caution.
• Children under 3 years : pediatric advice recommended before use.

11. Roman chamomile or matricaria for weight loss: what does science say?

Some attribute slimming properties to chamomile. The reality is more nuanced: Roman chamomile and German chamomile have no proven direct slimming effect.

However, they can support weight loss by reducing stress (which promotes cravings) and improving digestion. For a complete analysis, read " Does chamomile help you lose weight?"

12. Which form to choose: dried flowers, capsules or essential oil?

The choice of pharmaceutical form influences the effectiveness of Roman or Matricaria chamomile depending on your health objective.

• Loose dried flowers : ideal for daily infusion, best value for money.
• Dry extract capsules : precise dosage, convenient on the go, guaranteed standardization.
• Mother tincture : rapid absorption, useful for immediate digestive effects.
• Essential oil : for topical use or diffusion, never ingested without a prescription.
• Hydrosol : very gentle, ideal for children's skin and eye care.

13. How to choose between Roman chamomile or German chamomile according to your profile

The decision between Roman chamomile or German chamomile should be based on your personal situation and therapeutic goals.

Here is a simplified decision guide:

• You are stressed and sleeping poorly → Roman chamomile infusion in the evening.
• You have menstrual pain → Chamomile in capsules or concentrated infusion.
• Your child is restless → Roman chamomile, consult a pediatrician first.
• If you suffer from eczema or skin inflammation → Matricaria for topical application.
• You have chronic bloating → Both are suitable; prefer chamomile if the pain is intense.
• You are pregnant → Avoid both without medical advice.

14. Key takeaways

Choosing between Roman chamomile and German chamomile isn't a matter of quality, but rather of suitability for your needs. Roman chamomile excels for calming the nerves and soothing mild digestive issues. German chamomile is the preferred choice for more pronounced inflammation and pain.

Both plants are safe at the recommended doses for most healthy adults. Consult a healthcare professional if you are taking medication or belong to a high-risk group.

Practical advice : Start with a chamomile infusion (2 g in 150 ml of water at 90°C, steeped for 8 minutes) in the evening for 2 weeks. Note your digestive symptoms and sleep quality. Then adjust the treatment based on your results.

Frequently asked questions about Roman chamomile or German chamomile

What is the main difference between Roman chamomile and German chamomile?

Roman chamomile (Chamaemelum nobile) is a perennial plant with a marked sedative effect. German chamomile (Matricaria chamomilla) is an annual and possesses superior anti-inflammatory properties thanks to its chamazulene content. Their floral receptacles allow them to be distinguished: solid for Roman chamomile, hollow for German chamomile.

Can Roman chamomile or German chamomile be used during pregnancy?

No, German chamomile is strictly contraindicated during pregnancy due to its potential uterotonic effect. Roman chamomile is also discouraged as a precaution, particularly during the first trimester. Consult your doctor or midwife before use.

Can Roman chamomile or matricaria help with sleep?

Yes, both plants contain apigenin, which binds to GABA-A receptors in the brain, inducing natural relaxation. Roman chamomile is traditionally preferred for sleep. An infusion 30 minutes before bedtime is the most studied method.

Which chamomile should I choose for children?

Roman chamomile is generally preferred for children because of its mildness and more pleasant fruity aroma. Consult a pediatrician before using it on children under 3 years old. German chamomile is reserved for adults for intensive therapeutic use.

Does Roman chamomile or matricaria have any side effects?

At recommended doses, side effects are rare. The most common include allergic reactions in people sensitive to Asteraceae, mild nausea at high doses, and excessive drowsiness if combined with sedatives. Discontinue use and consult a doctor if a skin reaction occurs.

Is it safe to drink Roman or German chamomile every day?

Daily consumption of 2-3 cups is generally well tolerated by healthy adults. A break is recommended after 4-6 consecutive weeks. Individuals taking anticoagulants or sedatives should consult their doctor before prolonged use.

What is the best way to consume Roman chamomile or German chamomile?

Dried flower infusions remain the most studied and accessible form. Standardized extract capsules offer precise dosage. Essential oils are reserved for topical use or diffusion and should never be ingested without a prescription from a qualified aromatherapist.

Does Roman chamomile or matricaria interact with medications?

Yes. Both plants can potentiate the effects of sedatives, benzodiazepines, and sleeping pills. An interaction with anticoagulants such as warfarin has also been documented. Always inform your doctor or pharmacist about your use of herbal products.

How to distinguish Roman chamomile or German chamomile in nature?

Cut the flower head in half: if it's solid, it's Roman chamomile; if it's hollow, it's German chamomile. The scent is also a telltale sign: sweet and fruity for Roman chamomile, more intense and herbaceous for German chamomile. Stem height is another clue: German chamomile grows taller.

Does Roman chamomile or matricaria help with stress?

Yes, both plants have demonstrated anxiolytic effects in clinical trials. The apigenin they contain acts on GABA-A receptors, reducing mild to moderate anxiety. Roman chamomile is often preferred for chronic stress, while German chamomile is preferred for stress associated with physical pain.

Can Roman chamomile or German chamomile be combined with other plants?

Yes, but with caution. Combining it with valerian or linden enhances the sedative effect. Peppermint amplifies the digestive effect. Avoid combining it with strong sedative plants (kava, high doses of passionflower) without medical advice to prevent exceeding the desired effect.

Where can I buy quality Roman or German chamomile?

Opt for dried flowers from certified organic farming with clear traceability. Specialized herbalists and pharmacies generally offer standardized products. Check for a Latin name on the packaging to be sure of the species you are buying.

Sources and studies

1. Chamomile — Uses, Side Effects, and More — National Center for Complementary and Integrative Health (NCCIH), 2023
2. Phytochemical comparison of Chamaemelum nobile and Matricaria chamomilla essential oils — Journal of Agricultural and Food Chemistry, 2021
3. Plants in food supplements — risk assessment — ANSES, 2022
4. Chamomile (Matricaria chamomilla L.) extracts and clinical trials on sleep quality and anxiety — Phytomedicine, 2022
5. Scientific Opinion on the substantiation of health claims related to Matricaria chamomilla — European Food Safety Authority (EFSA), 2012