The Health Benefits of Herbal Tea

Herbal teas

People make herbal teas, also known as tisanes, from dried leaves, seeds, roots, and flowers of various plants and herbs. Unlike traditional teas, they do not contain any caffeine. Let’s explore some of the most popular herbal teas and their therapeutic properties.

Chamomile Tea

Chamomile is one of the most popular herbal teas and is known for its soothing, sedative properties.

Some of the evidence-backed benefits include:

  • Relieving anxiety and inducing sleep
  • Reducing stomach inflammation, ulcers, and gas
  • Easing menstrual cramps
  • Healing skin conditions like eczema, psoriasis, and sunburn
  • Preventing osteoporosis by boosting bone density
  • Lowering blood sugar levels

Chamomile is safe to use regularly, but people with ragweed allergies may experience reactions.

Peppermint Tea

Peppermint tea

Known for its refreshing minty flavor, peppermint tea can:

  • Alleviate indigestion, gas, and appetite loss
  • Relieve nausea and vomiting
  • Reduce symptoms of IBS like abdominal pain and diarrhoea
  • Ease tension headaches when applied topically
  • Clear nasal congestion and relieve cold symptoms
  • Soothe sore throat pain
  • Improve bad breath

Ginger Tea

Ginger tea is made from the root of the ginger plant. Its main benefits are:

  • Reducing nausea related to motion sickness, pregnancy, and chemotherapy
  • Aiding digestion by speeding up the movement of food through the GI tract
  • Relieving menstrual cramps and pain
  • Lowering blood sugar and improving heart disease risk factors
  • Decreasing inflammation associated with arthritis and injuries
  • Inhibiting bacterial infections

Drink ginger tea as needed to reap its positive effects on digestion and inflammation.

Echinacea Tea

This herb is most commonly known as a remedy for colds and respiratory infections. Echinacea tea may:

  • Shorten the duration and reduce the severity of colds
  • Alleviate cold symptoms like sore throat, cough, and congestion
  • Boost immunity by increasing the production of white blood cells
  • Fight inflammation and bacterial infections
  • Reduce pain and swelling associated with arthritis

Research suggests echinacea is most effective when taken at the first sign of illness and continued for 5-7 days.

Herbal tea health benefits infographic

Rooibos Tea

Rooibos comes from a shrub grown in South Africa. It contains powerful antioxidants called aspalathin and nothofagin. Potential benefits include:

  • Improving bone health and reducing risk of osteoporosis
  • Promoting heart health by lowering “bad” LDL cholesterol
  • Preventing kidney stones
  • Relieving stomach pains, nausea, and heartburn
  • Easing symptoms of diabetes, like increased thirst and frequent urination
  • Protecting skin from aging, wrinkles, and sun damage

Rooibos tea is caffeine-free and low in tannins, making it a good choice for children and those sensitive to caffeine.

Hibiscus Tea

Made from the vibrant red hibiscus flower, this tea has a tart, cranberry-like flavor. It may help:

  • Lower blood pressure, including in people with type 2 diabetes
  • Improve liver health and reduce liver damage
  • Fight bacteria like E. coli and S. aureus
  • Aid weight loss and decrease absorption of carbs/fat
  • Reduce uncomfortable hot flashes in menopausal women

Drink 2-3 cups of hibiscus tea daily to reduce blood pressure or get its other benefits.

Green Tea

Made from the leaves of the Camellia sinensis plant, green tea is one of the most widely consumed and researched herbal teas. It contains a powerful antioxidant called EGCG that has been shown to:

  • Prevent certain cancers like breast, prostate, and colorectal
  • Lower LDL cholesterol levels
  • Reduce the risk of heart disease and stroke
  • Aid weight loss by boosting metabolism
  • Regulate blood sugar and prevent type 2 diabetes
  • Improve brain function and protect against Alzheimer’s and Parkinson’s diseases

In addition to drinking it, green tea extracts are popular ingredients in dietary supplements. Matcha green tea is a specially grown and processed type that contains more EGCG than regular green tea.

Black Tea

Black tea comes from the same Camellia sinensis plant as green tea, but is allowed to oxidize more. It contains less EGCG but still has antioxidant properties that can:

  • Improve cardiovascular health
  • Reduce risk of stroke
  • Lower blood pressure
  • Boost immunity

The antioxidants in black tea may also protect lungs from damage caused by exposure to cigarette smoke.

Oolong Tea

Oolong is a traditional Chinese tea that falls between green and black tea in its oxidation level. Studies suggest oolong may:

  • Promote weight loss and fat burning, especially in conjunction with a healthy diet
  • Improve management of type 2 diabetes by lowering blood sugar
  • Reduce risk of certain cancers like ovarian and pancreatic
  • Improve bone and dental health
  • Enhance brain function

Drinking several cups of oolong tea per day may offer the most significant health benefits.


Many delicious herbal tea options with unique health properties exist. Sip these antioxidant-rich teas regularly to improve your overall well-being.

Just be mindful of any possible side effects or interactions with medications. Moderation and attentiveness to your body’s signals are key when incorporating herbal brews into your routine.


Dr. Dhaval Dhru discusses the benefits of herbal teas

Scientific Studies

Review on Herbal Teas

Medicinal Uses for Herbal Teas

For an overview of the different types of tea please follow this link 

For the health benefits of other teas, please follow these links:

Tea Health

Black tea health benefits

Green tea health benefits

White tea health benefits

Oolong tea health benefits

Puerh tea health benefits