Herbal teas have been around for centuries, used as natural remedies long before modern medicine existed.
Despite the name, herbal teas aren’t actually “tea” in the traditional sense. Real teas — green, black, and oolong — come from the Camellia sinensis plant. Herbal teas are infusions made from dried fruits, flowers, spices, or herbs.
This distinction matters because it means herbal teas are naturally caffeine-free (with a few exceptions) and offer a completely different range of flavors and health properties.
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Available on the App StoreModern research has started to validate many traditional uses for herbal teas, while debunking others. Here are 10 herbal teas with evidence-based health benefits worth knowing about.
1. Chamomile tea
Chamomile is the classic bedtime tea, and there’s solid science behind its reputation.
A randomized controlled trial in 80 postpartum women found that drinking chamomile tea for two weeks significantly improved sleep quality and reduced depression symptoms.1 Another study in patients with insomnia showed modest improvements in sleep onset and nighttime waking with chamomile extract.
A systematic review and meta-analysis confirmed chamomile’s effectiveness for state anxiety, generalized anxiety disorder, and insomnia.2 The calming effects appear to be real, not just folklore.
Beyond sleep, chamomile may help with:
- PMS symptoms
- Blood sugar control in type 2 diabetes
- Digestive issues like diarrhea and stomach ulcers (based on animal studies)
For a deeper dive, check out our full article on the health benefits of chamomile tea.
2. Peppermint tea
Peppermint tea is one of the most widely consumed herbal teas worldwide, primarily for digestive relief.
The evidence here is strong. A systematic review and meta-analysis found that peppermint oil is effective for treating irritable bowel syndrome (IBS), reducing abdominal pain, bloating, and other symptoms.3
Peppermint works by relaxing smooth muscle in the digestive tract, which helps with:
- Intestinal spasms and cramping
- Indigestion and stomach pain
- Nausea
While most research has focused on peppermint oil capsules, drinking peppermint tea provides similar compounds — just in lower concentrations. For mild digestive discomfort, it’s a safe first-line remedy.
Note: If you have acid reflux, peppermint might make symptoms worse by relaxing the lower esophageal sphincter.
3. Ginger tea
Ginger tea is a warming, spicy option with one of the strongest evidence bases of any herbal remedy — particularly for nausea.
Research consistently shows ginger is effective for:
- Pregnancy nausea: A randomized controlled trial found ginger significantly reduced nausea and vomiting in early pregnancy.4
- Chemotherapy-induced nausea: Studies show ginger tea can help cancer patients manage treatment-related nausea.5
- Motion sickness: Ginger appears to help with travel-related queasiness.
Ginger may also relieve period pain. Some studies found it as effective as ibuprofen for menstrual cramps, though the research quality varies.
For more on ginger’s benefits, see our full article on the health benefits of ginger.
Suggested read: The 13 Most Anti-Inflammatory Foods You Can Eat
4. Hibiscus tea
Hibiscus tea has a striking ruby color and a tart, cranberry-like flavor that works beautifully hot or iced.
The main evidence-backed benefit is for blood pressure. A study in prehypertensive and mildly hypertensive adults found that drinking hibiscus tea for six weeks significantly lowered systolic blood pressure compared to placebo.6
How it works isn’t fully understood, but hibiscus appears to have mild diuretic effects and may help relax blood vessels.
The evidence for cholesterol reduction is mixed — some studies show benefits, while others don’t find significant effects.
Important interactions: Avoid hibiscus tea if you take hydrochlorothiazide (a diuretic) as they may interact. It may also reduce the effectiveness of aspirin, so separate them by 3–4 hours.
5. Echinacea tea
Echinacea tea is an extremely popular remedy that’s said to prevent and shorten the common cold.
Evidence has shown that echinacea may help boost the immune system, which could help the body fight off viruses or infections.
Many studies have found that echinacea can shorten the duration of the common cold, lessen the severity of its symptoms or even prevent it.
However, results are conflicting, and most studies have not been well designed. This makes it difficult to tell if positive results are due to echinacea or random chance.
Therefore, it’s not possible to say definitively that taking echinacea will help with the common cold.
At the very least, this warm herbal drink may help soothe your sore throat or clear up your stuffy nose if you do feel a cold coming on.
Summary: Echinacea tea is commonly used to prevent or shorten the duration of the common cold. While several studies have found it to be effective for this use, the evidence on the matter is conflicting.
6. Rooibos tea
Rooibos is an herbal tea that comes from South Africa. It is made from the leaves of the rooibos or red bush plant.
South Africans have historically used it for medicinal purposes, but there is very little scientific research on the topic.
Nevertheless, a few animals and human studies have been conducted. So far, studies have failed to show that it’s effective for allergies and kidney stones.
However, one study has shown that rooibos tea may benefit bone health. One test-tube study suggests that rooibos tea, along with green and black tea, might stimulate the cells involved in bone growth and density.
The same study found that the teas also lowered markers of inflammation and cell toxicity. The researchers suggested that this might be why drinking tea is associated with higher bone density.
Moreover, preliminary evidence shows that rooibos tea may help prevent heart disease.
One study found that rooibos tea inhibited an enzyme that causes blood vessels to constrict, similar to how a common blood pressure medication does.
Also, another study found that drinking six cups of rooibos tea daily for six weeks lowered blood levels of “bad” LDL cholesterol and fat while increasing “good” HDL cholesterol.
Much more research is needed to confirm these effects and discover any further benefits. However, the preliminary evidence shows promise.
Summary: Rooibos tea has just recently begun to be studied by scientists. Preliminary evidence suggests that rooibos tea may help improve bone health and reduce heart disease risk, but more studies are needed.
7. Sage tea
Sage tea is well known for its medicinal properties, and scientific research has begun to support several of its health benefits, especially for brain health.
Many test-tube, animal, and human studies have shown that sage is beneficial for cognitive function, as well as potentially effective against the effects of the plaques involved in Alzheimer’s disease.
Two studies on oral sage drops or sage oil found improvements in the cognitive function of those with Alzheimer’s disease, although the studies had limitations.
Moreover, sage appears to provide cognitive benefits for healthy adults as well.
Several studies found improvements in mood, mental function, and memory in healthy adults after they took one of several different types of sage extract.
What’s more, one small human study found that sage tea improved blood lipid levels, while another study in rats found that sage tea protected against the development of colon cancer.
Sage tea appears to be a healthy choice, offering benefits for cognitive health and potentially heart and colon health. More studies are needed to find out more about these effects.
Summary: Several studies have found that sage improves cognitive function and memory. It may also benefit colon and heart health.
8. Lemon balm tea
Lemon balm tea has a light, lemony flavor and seems to have health-promoting properties.
In a small study of 28 people who drank either barley tea or lemon balm tea for six weeks, the lemon balm tea group had improved elasticity of the arteries. Arterial stiffness is considered a risk factor for heart disease, stroke, and mental decline.
Suggested read: The 9 Best Teas That Improve Digestion Naturally
In the same study, those who drank lemon balm tea also had increased skin elasticity, which typically tends to decline with age. However, the study was of poor quality.
Another small study in radiology workers found that drinking lemon balm tea twice a day for one month increased the body’s natural antioxidant enzymes, which help protect the body from oxidative damage to cells and DNA.
As a result, participants also showed improved markers of lipid and DNA damage.
Preliminary evidence has also suggested that lemon balm may improve high blood lipid levels.
Furthermore, many studies have shown that lemon balm improved mood and mental performance.
Two studies including 20 participants evaluated the effects of different dosages of lemon balm extract. They found improvements in both calmness and memory.
Another small study found that lemon balm extract helped reduce stress and improve math processing skills.
Finally, another small study found that lemon balm tea reduced the frequency of heart palpitations and anxiety.
Lemon balm tea may offer many potential health benefits and would make a good addition to any herbal tea collection.
Summary: Preliminary studies have found that lemon balm tea may improve antioxidant levels, heart, and skin health and even aid in relieving anxiety.
9. Rosehip tea
Rosehip tea is made from the fruit of the rose plant.
It is high in vitamin C and beneficial plant compounds. These plant compounds, in addition to certain fats found in rose hips, result in anti-inflammatory properties.
Several studies have looked into the ability of rosehip powder to reduce inflammation in people with rheumatoid arthritis and osteoarthritis.
Many of these studies found it effective at reducing inflammation and its related symptoms, including pain.
Rose hips may also be beneficial for weight management, as one 12-week study in 32 overweight people found that taking rosehip extract resulted in decreased BMI and belly fat.
Rose hip’s anti-inflammatory and antioxidant effects may also help fight skin aging.
Suggested read: 9 Teas to Soothe an Upset Stomach Naturally
One preliminary study found that taking rosehip powder for eight weeks reduced the depth of wrinkles around the eyes and improved moisture and skin elasticity of the face.
These properties may result in other health benefits as well, though more studies will be needed to confirm these effects and investigate any new ones.
Summary: Rosehip tea is high in vitamin C and antioxidants. Its anti-inflammatory properties may reduce inflammation and pain associated with arthritis. Studies have also found rose hips effective at fighting aging of the skin and reducing stomach fat.
10. Passionflower tea
Passionflower tea is made from the leaves, stems, and flowers of the passionflower plant. It’s traditionally used for anxiety relief and better sleep.
The research backs this up. A double-blind, placebo-controlled study found that drinking passionflower tea for one week significantly improved subjective sleep quality compared to placebo.7
Studies have also found passionflower effective for:
- Reducing anxiety (one study found it comparable to prescription anti-anxiety medication)
- Easing mental symptoms during opioid withdrawal when used alongside standard treatment
Passionflower is generally considered safe and non-habit-forming, making it a reasonable option if you’re looking for a natural sleep or anxiety aid.
The bottom line
Herbal teas are naturally caffeine-free, calorie-free, and offer a range of evidence-backed health benefits.
The strongest research supports:
- Chamomile for sleep and anxiety
- Peppermint for digestive issues, especially IBS
- Ginger for nausea of all kinds
- Hibiscus for mild blood pressure reduction
- Passionflower for sleep quality and anxiety
Other herbal teas like sage, lemon balm, and rosehip show promise but need more research.
Start with one or two that match your needs, and remember that herbal teas work best as part of a healthy lifestyle — not as a replacement for medical treatment when needed.
Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing. 2016;72(2):306-315. PubMed ↩︎
Hieu TH, Dibas M, Dila KAS, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis. Phytotherapy Research. 2019;33(6):1604-1615. PubMed ↩︎
Khanna R, MacDonald JK, Levesque BG. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Journal of Clinical Gastroenterology. 2014;48(6):505-512. PubMed ↩︎
Smith C, Crowther C, Willson K, Hotham N, McMillian V. A randomized controlled trial of ginger to treat nausea and vomiting in pregnancy. Obstetrics & Gynecology. 2004;103(4):639-645. PubMed ↩︎
Wazqar DY, Thabet HA, Safwat AM. A Quasi-Experimental Study of the Effect of Ginger Tea on Preventing Nausea and Vomiting in Patients With Gynecological Cancers Receiving Cisplatin-Based Regimens. Cancer Nursing. 2021;44(6):E513-E519. PubMed ↩︎
McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. The Journal of Nutrition. 2010;140(2):298-303. PubMed ↩︎
Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research. 2011;25(8):1153-1159. PubMed ↩︎
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