Herbal tea: Types & science-based benefits

How do you like your tea? Milk with one sugar, with no milk or sugar, or as it comes? Or maybe you’re more partial to a cup of herbal tea?

Herbal teas are in a world of their own. And once you discover it (and them), there’s no going back! There are so many different varieties of herbal tea available, all with their own distinctive taste, as well as their own special properties.

We can’t talk you through all of the herbal teas that are available, as it would mean this article would go on forever and a day.

But what we can do, is introduce you to some of the main herbal teas you may have already heard of, but don’t know much about, or have tasted, and want to learn more.

12 benefits of herbal tea

1. Herbal tea for sleep

Chamomile tea helps to reduce menstrual pain and muscle spasms, improves sleep and relaxation and reduces stress because it contains an antioxidant called apigenin that can induce sleep.

A study of 34 patients, who took chamomile extract twice a day, reported marginal improvements in how much they woke up during the night; the time it took for them to fall asleep and their ability to function throughout the day.

2. Herbal tea to lose weight

Research carried out into rosehip tea has found that it can help people lose weight because of the makeup of the rosehips, which are the fruit of rose plants.

Rosehips contain an antioxidant called tiliroside that may have fat-burning properties. A 12-week study of 32 overweight people found that taking rosehip extract resulted in decreased BMI and belly fat.

3. Herbal tea for relaxation

Passionflower tea is traditionally used to improve sleep and promote relaxation.

One study found that drinking passionflower tea for a week significantly improved sleep quality scores. While two human studies found it was effective at promoting calmness, which can also help aid sleep.

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4. Herbal teas for constipation

Ginger tea is widely connected to helping overcome sluggish bowel movements.

Water is a natural lubricant that softens stools, while ginger contains an active compound called gingerol that helps speed up the passage of food and stools through the intestines.

And if you add some lemon juice to your ginger tea, the high acid content can help promote digestive movement too.³

5. Herbal teas for digestion

Peppermint tea contains menthol, which can soothe upset stomachs.

It’s also used to help ease pain relief, particularly caused by tension headaches and migraines.

Peppermint contains antioxidant, anticancer, antibacterial and antiviral properties and is widely used to support digestive tract health.

Several studies have shown peppermint oil, when used alongside other herbs, can help relieve indigestion, nausea and stomach pain.

6. Herbal tea for IBS

Peppermint oil’s properties (mentioned immediately above) have been proven in studies to relax spasms that take place within the intestine, oesophagus and colon while also repeatedly helping ease the symptoms of irritable bowel syndrome.

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7. Herbal tea for blood pressure

Rooibos reportedly improves blood pressure and circulation, boosts good cholesterol while lowering bad cholesterol.

It also helps keeps hair strong and skin healthy and helps with allergies. This is down to the fact it inhibits the angiotensin-converting enzyme (ACE), which causes blood vessels to contract and blood pressure to rise.

Hibiscus has also been linked to lowering blood pressure and fat levels too however, more quality research is required to better prove these abilities.

8. Herbal tea for colds

Sipping on echinacea tea when you have a cold is believed to help shorten how long it lingers around for.

Research has found echinacea boosts the immune system, which potentially helps the body fight off viruses or infections.

Some studies have also linked echinacea to reducing cold symptoms, and even, preventing people from getting colds. But results have been mixed and more research is needed to fully evidence these claims.

9. Herbal tea for bone health

Rooibos has been linked to several different health benefits, but not all of them have been proven.

Among the claims that have been evidenced, is its ability to support bone health.

According to a test tube study, rooibos, as well as green and black tea, may stimulate the cells involved in bone growth and density.

It also concluded that all three teas helped reduce inflammation and cell toxicity, reinforcing the link between tea and higher bone density.

10. Herbal tea and brain health

Sage in general is well regarded for its medicinal properties, with certain research finding it can be particularly beneficial when it comes to brain health.

A combination of test tube, animal and human studies have shown sage is good for cognitive function and potentially effective against the effects of the plaques involved in Alzheimer’s disease.

Two studies in particular found that oral sage drops and sage oil improved the cognitive function of people with Alzheimer’s disease. However, the studies did have limitations.

11. Herbal tea for inflammation

Rosehip tea contains Vitamin C and beneficial plant compounds that, when working alongside certain fats that are naturally present in rosehips, can have an anti-inflammatory effect.

Several studies have examined rosehip powder and its ability to reduce inflammation in people with rheumatoid arthritis and osteoarthritis. Many of these studies found it effective at reducing inflammation and symptoms, particularly pain.

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12. Herbal tea for nausea

Ginger contains lots of antioxidants, which enables it to help fight inflammation and stimulate the immune system.

Ginger tea in particular has been widely associated with being an effective remedy for morning sickness, with several studies concluding ginger can relieve nausea, especially in early pregnancy, as well as motion sickness.

Summary

• Herbal teas have been linked to lots of health benefits
• For example, ginger tea may help reduce inflammation and relieve nausea, especially early0stage morning sickness, and help with constipation
• Meanwhile, peppermint tea supports digestive tract health, and when combined alongside other herbs, can help relieve indigestion, nausea and stomach pain

A list of the types of herbal tea

There are so many different types of herbal tea out there. We go through some of the most popular ones and explore where they come from, their health benefits and even how to make your own. 

1. Chamomile tea

Where does it come from?

Chamomile is an herb that comes from the daisy-like flowers of the Asteraceae plant family. The flowers are dried and then infused into hot water to make chamomile tea.⁴

Why drink it?

There are quite a few benefits associated with chamomile tea.

The main one being that it may contribute to maintaining normal sleep and it contains naturally-occurring antioxidants. Chamomile may also support digestion.

What does it taste like?

Chamomile has a mild and light taste and is lightly scented and flowery. There’s also a slight earthiness. The tea itself is a light yellow colour.⁵

How to make your own chamomile tea

Ingredients

• 3 to 4 tbsp fresh chamomile flowers
• 1 small, fresh sprig of mint
• 8oz boiling water
• An infuser teapot⁶

Method

1. Harvest your chamomile flowers, it's ideal to use them the same day they are harvested, as they have a short shelf life. Otherwise, they can last a couple of days in the refrigerator in a plastic bag with a lightly dampened paper towel.
2. To prepare the chamomile, pop the head of the flower off the stem. They can even be harvested this way, so that they are immediately ready for use. For the mint, select a small sprig.
3. Boil 8oz of water in your kettle and place 3 to 4 tbsp (4 tbsp for a stronger tea) of chamomile and your mint sprig into your teapot.
4. Pour the boiling water over the chamomile flowers and mint and then steep for 5 minutes. To serve, pour into a teacup, using a fine mesh strainer.

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2. Rooibos tea

Where does it come from?

Rooibos tea, also known as red tea or redbush tea, is made from the leaves from a shrub called Aspalathus Linearis, which tends to be found growing in South Africa. Rooibos has no connections to green or black tea. ⁷

Why drink it?

It’s a great caffeine-free alternative to black or green tea and happens to contain fewer tannins than black or green tea too.

Tannins, natural compounds present in green and black tea, interfere with the absorption of certain nutrients, such as iron. Rooibos teas also contain antioxidants.

What does it taste like?

Don’t be misled by the colour…while brewed rooibos is an intense shade of red (hence the redbush and red tea name), the flavour is actually subtle in comparison.

It’s often described as being light and earthy with a natural sweetness.⁸

3. Lemon balm tea

Where does it come from?

Lemon balm, also called Melissa Officinalis, is a lemon-scented herb that comes from the same family as mint.

You’ll most commonly find it growing in Europe, North Africa and West Asia; it's grown around the world too.⁹

Why drink it?

Lemon balm has been traditionally used for many years to improve mood and boost brain power. It’s believed to be able to help reduce mild anxiety and support sleep and digestion.¹⁰

What does it taste like?

As the name suggests, it tastes citrusy (like lemons), but with a hint of mint. It also goes wonderfully well with honey, agave syrup and a dash of lemon juice.

But if you had to describe it in one word? Well, that word would be…refreshing.¹¹

4. Passionflower tea

Where does it come from?

A perennial climbing vine native to North America, passion flowers are now grown throughout Europe.

The flowers, leaves and stems are used for herbal supplements. Meanwhile, passionflower is used as infusions, teas, liquid extracts and tinctures.¹²

Why drink it?

Google 'passionflower tea' and we can guarantee that better sleep, or something very similar, will feature among the list of benefits, as it is believed to support relaxation and sleep.¹³

What does it taste like?

It has a mild flavour and a grassy earthiness to it. Passionflower tea can also be sweetened with a floral honey.

How to make your own passion flower tea

^Ingredients

• 1 tbsp dried passionflower (about 2 grams) or a tea bag
• 1 cup hot water
• Honey (optional)¹⁴

Method

1. Steep dried passionflower in hot water for 6 to 8 minutes. Steep the tea for longer, for around 10 to 15 minutes, for a stronger taste and more potential benefits.
2. Strain or take tea bag out of water.
3. Optional - sweeten with a touch of honey.

5. Peppermint tea

Where does it come from?

Peppermint, also known as Mentha Piperita, is an aromatic herb that belongs to the mint family and is a cross between water mint and spearmint.

It’s native to Europe and Asia and has been used for thousands of years for its pleasant, minty taste and health benefits.¹⁵

Why drink it?

Drinking peppermint tea is believed to be able to support digestive functions.

What does it taste like?

It has a slightly spicy peppery flavour, with a tiny bit of sweetness and a touch of mint, although it is not as minty as you might expect.¹⁶

How to make your own peppermint tea

Ingredients

• 2 cups water
• 15 mint leaves of fresh peppermint
• 1 to 2 teaspoons of sugar or honey (optional)
• Lemon slices (optional)
• Fresh lemon juice (optional)
• Ice (optional)¹⁷

Method

1. Gather all of your ingredients.
2. Boil your water in a saucepan.
3. Take your pan off the heat and add the fresh mint leaves. Steep for 3 to 5 minutes, depending on how strong you want your tea to be.
4. Add optional sweetener. Start with 1 teaspoon per cup and add more as desired.
5. To serve iced peppermint tea - fill tall glasses with ice and pour the tea over.
6. If serving hot - pour the tea into mugs.
7. Garnish with optional lemon slices and/or lemon juice to taste.

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6. Red raspberry leaf tea

Where does it come from?

Red raspberry leaf tea, often referred to as the ‘woman’s herb’, comes from the red raspberry plant, which can be found growing in Europe and parts of Asia.

It’s best known for the sweet, nutritious raspberries that it produces.

The leaves from these raspberry plants are also pretty special too. They are packed full of nutrients and often used to make herbal tea.¹⁸

The leaves are dried and then crushed to make red raspberry leaf tea.

Why drink it?

Red leaf raspberry tea contains a wide range of nutrients, vitamins, and antioxidants.¹⁹

Red raspberry leaves alone contain B vitamins, Vitamin C and a number of minerals, including potassium, magnesium, zinc, phosphorus and iron.

On top of all that, they also contain polyphenols, such as tannins and flavonoids, which act as antioxidants in your body and can help protect cells from oxidative stress.²⁰

What does it taste like?

Don’t let the name misguide you because it doesn’t taste like raspberries.

Many people describe it as tasting like floral black tea (think Earl Grey), it has a full taste, but also tastes a bit earthy and fruity too.²¹

Some people sweeten it with honey if they aren’t keen on the unique taste.

How to make your own red leaf raspberry tea

Ingredients

• 2 handfuls fresh red raspberry leaves
• 2 cups water
• 2 teaspoons sugar
• 1 to 2 handfuls fresh raspberries²²

Method

1. Select your leaves and berries, taking care to pick green, whole leaves and firm, red berries.
2. Rinse the leaves and berries.
3. Boil the water.
4. Once it has reached the boiling point, add the fresh leaves and boil for 1 to 2 minutes. Let the tea sit for 10 to 15 minutes, stirring occasionally.
5. While the tea is steeping, muddle raspberries and sugar in the bottom of two mugs. Be sure to reserve some raspberries for the final step.
6. Pour the tea into a mug and stir to dissolve sugar and raspberry mix.
7. Add a few berries to garnish and enjoy!

Takeaway

It’s amazing just how many different ways herbal tea can help the human body, from reducing inflammation and pain, to helping promote calmness and sleep quality, as well as easing nausea, particularly morning sickness.

There really is more to herbal tea than meets the eye.

Question is, which one will you be sipping on first?

Last updated: 16 June 2021