A quick look at the best herbal teas for stress relief, brain health, and more

 Best tea overall: lemon balm

 Best tea for anxiety: linden tea
 Best tea for IBS: chamomile tea
 Best tea for brain health: rosemary tea
 Best tea for depression: lavender tea
 Best tea for menstrual pain: rose tea
 Best tea for sleep: jasmine tea
 Best tea for deep sleep: valerian root tea
 Best tea for indigestion: peppermint tea
 Best tea for fatigue: oat straw tea
For thousands of years, people have used herbal teas to improve their health and to
simply enjoy. Herbal teas may help reduce stress, anxiety, and even help you sleep
better.
They also affect everyone differently due to varying stress levels and taste buds.
Finding the right tea for you may take a few tries, or you can keep an assortment in your
cupboard to satisfy different needs and tastes.
Research supports that some herbs can have some powerful effects on our stress
levels and, as a result, our mental and physical health. This list of 10 herbal teas will
help you find the best tea for your current needs.
How does herbal tea help reduce stress?
Herbal teas contain multiple types of natural anti-inflammatory compounds that
may benefitTrusted Source the human body, such as:
 antioxidants, which help protect the body from stress
 antiviral and antibacterial compounds
 herbs that reduce inflammation
 herbs that reduce the risk of blood clots and high blood pressure
Drinking a cup of herbal tea each day may help protect your health in the long term and
reduce stress levels. Research from 2014Trusted Source shows that some herbal teas
— in particular, Melissa officinalis, or lemon balm extract — can lower levels of cortisol,
the stress hormone, in the body.
A 2018 studyTrusted Source suggests that even just inhaling tea aroma — black tea,
specifically — can help lower stress levels and produce a calmer mood.
Be sure to talk with your doctor before introducing any herbal teas (or herbal
supplements for that matter!) to your diet. Some teas can affect health conditions or
medications. For example, chamomile acts as a mild blood thinner and can interact with
the medication warfarin (Coumadin) if consumed in large amounts.

How we chose

We chose the following herbal teas by diving into what the research says about their
stress-reducing properties.
Herbal tea is generally considered safe for most people, but certain types may cause an
allergic reaction. Before trying a tea or adding one to your routine, research any
possible drug interactions or how it may affect certain health conditions.
Be sure to follow brewing instructions, and check expiration dates on the packaging to
get the maximum benefits out of these teas.

Healthline’s picks for the 10 best teas for stress and brain health
Best overall tea
Lemon balm

For thousands of years, people have used the herb lemon balm to reduce stress.
Lemon balm is available in capsules, tablets, creams, and as a tea. Anecdotal reports
and scientific research suggest that lemon balm can help with relaxation, boost mood,
and ease the symptoms of stress.
A 2014 studyTrusted Source suggests that food containing lemon balm can improve
stress levels and cognitive function in young adults.
Although some human studies have shown that lemon balm products have a positive
effect on mood and stress, existing studies have used concentrated doses of lemon
balm, not lemon balm tea, so it’s unclear if lemon balm tea has the same effect.

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Best tea for anxiety
Linden tea

Linden tea is made from the dried flowers, leaves, or bark of the Linden tree.
Traditionally, linden teaTrusted Source has been used as an herbal medicine to soothe
nerves and treat anxiety, insomnia, and headaches.
One 2015 studyTrusted Source found that a compound in Linden tea affects the activity
of the gamma aminobutyric acid (GABA), a naturally occurring amino acid that acts as a
chemical messenger in the brain, in a similar way as anti-anxiety medication effects.
If you have low blood pressure or are currently taking medications to lower your blood
pressure, you may want to avoid linden tea or use it with caution. It could cause your
blood pressure to drop to very low levels.
Best tea for IBS
Chamomile tea

Today, many people associate chamomile tea with a good night’s sleep. However, this
herb was traditionally used to treat stomach and intestinal issues, including gas, upset
stomach, stomach inflammation, and anxiety-related loose stools.
Stress and anxiety can aggravate symptoms in people with Irritable bowel syndrome
(IBS). Some research suggests that the relaxing effects of chamomile and its other
compounds may provide some relief for people with IBS.
A 2015 study of 45 people with IBS found that after 4 weeks of consuming chamomile
extract daily, IBS symptoms — such as bloating, abdominal pain, stool consistency, and
defecation issues — decreased significantly.
In addition, research suggests that chamomile can help reduce anxiety and insomnia.
Best tea for brain health
Rosemary tea

Rosemary is a popular herb for cooking and fragrances. One of its less common uses is
as an herbal tea. Still, some researchTrusted Source suggests that regularly consuming
rosemary tea can help protect against Alzheimer’s disease.
The research shows that the compounds in rosemary can help reduce inflammation,
prevent ulcers, and improve overall brain health.
Although promising, the research on rosemary tea itself is still insufficient and it’s
difficult to know its long-term effects.
Best tea for depression
Lavender tea

Lavender tea may benefit your digestive and mental health. Lavender extract has long
been used in aromatherapy to promote relaxation, and research suggests that there
may be mental health benefits from drinking it too.
A 2020 studyTrusted Source in 60 older adults found that drinking lavender tea in the
morning and night reduced anxiety and depression scores in the participants.
Lavender itself can also help promote relaxation and sleep, relieve an upset stomach,
and improve your moodTrusted
can help protect against Alzheimer’s disease.
The research shows that the compounds in rosemary can help reduce inflammation,
prevent ulcers, and improve overall brain health.
Although promising, the research on rosemary tea itself is still insufficient and it’s
difficult to know its long-term effects.
Best tea for depression
Lavender tea

Lavender tea may benefit your digestive and mental health. Lavender extract has long
been used in aromatherapy to promote relaxation, and research suggests that there
may be mental health benefits from drinking it too.
A 2020 studyTrusted Source in 60 older adults found that drinking lavender tea in the
morning and night reduced anxiety and depression scores in the participants.
Lavender itself can also help promote relaxation and sleep, relieve an upset stomach,
and improve your moodTrusted Source.
Best tea for menstrual pain
Rose tea

Relaxing during that time of the month can be challenging, but rose tea may offer some
relief.
Over the years, people have added rose petals to cakes, jams, and hot teas for
flavoring. Rose petals are also a good source of antioxidants like vitamins C, A, and E.
A 2005 studyTrusted Source on 130 female adolescents with primary dysmenorrhea
found that rose tea helped to reduce menstrual pain and anxiety. The other compounds
in rose tea may also help reduce the risk of chronic diseases like heart disease.
Best tea for sleep
Jasmine tea

For many tea drinkers, the scent of jasmine has a calming effect, making it a great tea
to drink before bed. Compounds in jasmine trigger the neurotransmitter GABA, helping
relax the nervous system and relieve anxiety.
A 2005 studyTrusted Source of 24 healthy people found that smelling jasmine had
sedative effects on the participants, decreasing heart rate and contributing to a calmer
mood.
Jasmine is often mixed with black or green tea, which both contain caffeine. If you’re
planning to drink jasmine tea as part of your nightly routine, opt for a caffeine-free
version.
Best tea for deep sleep
Valerian root tea

The deep stages of sleep are believed to be the most restorative and essential to
feeling well rested in the morning. Valerian root is widely used to help improve sleep
quality and quantity, especially for deep sleep.
Studies suggest that the herb valerian works by blocking an enzyme that interferes with
GABA’s function, leading to increased feels of calm. In addition, there’s research to
support valerian root tea as a sleep aid.
Research from 2020Trusted Source found that the herb valerian is effective in
increasing time spent in deep sleep and reducing the amount of time it takes to fall
asleep.
Best tea for indigestion
Peppermint tea

Peppermint tea is brewed from the dried leaves of a peppermint plant. Research from
2009Trusted Source suggests that peppermint can help soothe an upset stomach,
relieve constipation, boost the immune system, increase focus, and reduce stress.
Additional research suggests that even the smell of peppermint may help reduce
anxiety and stress: A 2019 studyTrusted Source on 80 cardiac patients found that
peppermint aromatherapy helped reduce pain and anxiety in those who received an IV.
Best tea for fatigue
Oat straw tea

Oat straw tea is made from the stems, seeds, and flowers of the oat plant. Oat tea
extract has been used for centuries in traditional medicine to help relax, increase mood,
and reduce fatigueTrusted Source. A 2011 studyTrusted Source on older adults found
that oat herb extract helped improve their attention and concentration.
There’s minimal research on how oat straw affects health when consumed as a tea,
even though it has been long used for traditional medicine.

Takeaway

Herbal teas are an excellent addition to any self-care routine or perfect alone for a bit of
stress relief. Enjoy both the taste and scents of these teas to gain their full benefits.
Many of the herbs mentioned here are also available in blended tea varieties, so you
can reap the benefits of multiple herbs for stress management. If you’re considering
adding new herbal teas or supplements to your daily routine, talk with your doctor first,
as some may interact with certain medications and health conditions.
Ashley Braun, MPH, RD, is a health and wellness writer based in Michigan. Her work
helps people understand what affects their health, so they can make informed choices
to take back the control in their health and wellness journey.

Last medically reviewed on July 27, 2021

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