True tea—whether it's black, green, white, or oolong, hot, or iced—comes from the Camellia sinensis plant. Herbal tea, on the other hand, is made by steeping various flowers, leaves, or spices in hot water. Most herbal teas are caffeine-free. You can use pre-made tea bags or loose herbs that you steep and then strain out. Herbal teas are also known as “tisanes.”
Rooibos
Rooibos comes from a plant native to South Africa, where it is called redbush tea. It’s caffeine-free and is known for its antioxidant properties. Some research suggests that rooibos may boost the immune system and help prevent cancer, although these studies are primarily conducted on animals. Researchers are also exploring its potential benefits for heart health and diabetes. Consult your doctor before using rooibos if you have hormone-sensitive cancer or are undergoing chemotherapy.
Chamomile
For centuries, people have used chamomile to ease upset stomachs, gas, diarrhea, insomnia, and anxiety. Some studies suggest it may help with generalized anxiety disorder, but more research is needed to support other claims. Avoid chamomile if you’re allergic to ragweed, and be cautious if you’re on blood thinners like warfarin, as it can interact with these medications.
Rose Hip
Made from the seed pods of a wild rose variety, rose hip tea is a source of vitamin C and may have anti-inflammatory and antioxidant properties. Some evidence suggests that rose hips might help ease arthritis pain, but more research is needed. It’s generally safe to consume, though some people may experience allergic reactions or an upset stomach.
Peppermint
Peppermint tea has been used for centuries to treat upset stomachs, headaches, irritable bowel syndrome, and breathing problems. While there is limited research to back up these claims, peppermint oil has been studied more extensively. The tea is considered safe, so you can enjoy its cool, refreshing taste without worry.
Ginger
Ginger tea, made from the root of the ginger plant, is commonly used to treat nausea and upset stomachs. It may also boost appetite, relieve arthritis pain, and fight colds. Some studies support its effectiveness in combating nausea, but more research is needed for other benefits. Ginger tea is generally safe, but pregnant women should consult their doctor before regular consumption.
Lemon Balm
Lemon balm tea is traditionally used to reduce anxiety and improve sleep, with some evidence supporting these uses. It may also help improve memory, though more research is needed. Be cautious with lemon balm, as excessive use can cause nausea or stomach pain.
Milk Thistle and Dandelion
These teas are often used for liver and gallbladder problems. Dandelion tea is safe unless you’re allergic to dandelions, but its effectiveness is not well-supported by research. Milk thistle contains silymarin, which may help ease hepatitis C symptoms. Both are considered safe for most people.
Hibiscus
Hibiscus tea, made from the flower, is rich in antioxidants and produces a red brew. Some small studies suggest it can lower blood pressure and potentially cut cholesterol levels. Drinking hibiscus tea in moderation is considered safe.
Echinacea
Also known as coneflower, echinacea is often used as a cold remedy, though scientific support is limited. It does seem to boost the immune system, and researchers are studying its potential as a flu treatment. Pregnant women and those with allergies or asthma should avoid echinacea, as it can interact with certain medications.
Sage
Sage has been used for centuries to address stomach problems, sore throats, depression, and memory loss. However, there is little scientific evidence to support these uses. Sage is safe as a spice, but some varieties contain thujone, which can affect the nervous system.
Passionflower
Passionflower tea is said to ease anxiety and promote sleep, with some research supporting these claims. Avoid it if you’re pregnant, as it can interact with certain medications and cause drowsiness, dizziness, and confusion.
Turmeric
Turmeric tea is made from the root of a plant related to ginger and is used to prevent gas and treat kidney stones, though there is no scientific support for these uses. Animal studies suggest turmeric may prevent cancer and reduce inflammation, but more human studies are needed. If undergoing chemotherapy, consult your doctor as turmeric may interfere with treatment.
Valerian
Valerian is used to relieve menopause symptoms, insomnia, anxiety, and depression, though it hasn’t been extensively studied. Some research suggests it might help with sleep. It’s generally safe for short-term use but can cause drowsiness, so avoid mixing it with alcohol or sedatives.
Kava
Kava, from the South Pacific, is promoted as a remedy for anxiety. While it may provide some relief, it has been linked to severe liver problems. Long-term, excessive use can lead to yellow or dry, scaly skin. The FDA has issued warnings about its risks, and some countries have attempted to remove it from the market.