Herbal teas like chamomile, peppermint, and ginger tea offer several health-promoting properties and could help improve heart health, digestion, sleep quality, and more.

Unlike true teas, which are brewed from the leaves of the Camellia sinensis plant, herbal teas are made from dried fruits, flowers, spices, or herbs.

In addition to being delicious, some herbal teas have health-promoting properties. They may contain polyphenol antioxidants, which can support overall health, even at a cellular level.

Historically, people have used herbal teas or infusions as natural remedies for various ailments.

Here is a list of 10 healthy herbal teas to try.

Chamomile tea is most commonly known for its calming effects and is frequently used as a sleep aid. It has a mild apple scent.

It contains compounds that may have beneficial health effects. These may include properties that are:

  • anti-inflammatory
  • antioxidant
  • antimicrobial
  • pain-relieving
  • liver-protecting
  • anti-allergic
  • anticancer
  • blood pressure-lowering

A 2024 review of clinical studiesTrusted Source on chamomile and sleep suggests that it may help you stay asleep and reduce the number of nighttime wakings.

Older studies suggest it may improve sleep quality in older adultsTrusted Source and postpartum femalesTrusted Source.

Older research also suggests chamomile could potentiallyTrusted Source improve blood sugar management and ease symptoms of premenstrual syndrome (PMS).

However, additional research is still needed to better understand these effects.

Summary

Chamomile may help enhance sleep quality, improve digestive health, stabilize blood sugar levels, and ease symptoms of PMS.

Though peppermint tea is most popularly used to support digestive health, it also has antioxidant, anticancer, antibacterial, and antiviral properties.

Several studies have shown that peppermint oil preparations can help relieve:

However, it’s unclear whether the amount of peppermint oil found in peppermint tea has the same effect as the concentrated supplements used in these studies.

More research is needed to better understand how effective peppermint tea is at relieving these symptoms and how much peppermint tea is needed to produce these benefits.

Summary

Studies suggest that peppermint oil may help relieve nausea, cramping, and stomach pain.

Ginger tea contains disease-fighting antioxidants and is a well-known remedy for nausea.

StudiesTrusted Source consistently find ginger effective at relieving nausea, especially in early pregnancy, although it may also ease nausea caused by cancer treatments and surgeryTrusted Source.

Evidence also suggests that ginger may help:

Summary

Ginger tea may help reduce nausea and period pain.

In addition to its bold color and unique floral flavor, hibiscus tea offers healthful properties.

Though research is mixed, some studiesTrusted Source suggest that hibiscus could significantly reduce total and LDL (bad) cholesterol.

Other research suggests it may improve blood pressure in people with hypertension.

An older study from 2016Trusted Source found that taking hibiscus tea extract for 6 weeks significantly decreased oxidative stress in male soccer players.

However, be sure to talk with a doctor before drinking hibiscus tea if you’re taking diuretics, as it may interact with your medication.

Summary

Hibiscus tea may help reduce blood pressure, improve cholesterol levels, and decrease oxidative stress.

Echinacea tea is a popular remedy that’s said to prevent and treat the common cold.

Evidence suggests that echinacea may help boost the immune system, which could help the body defend against infections, such as COVID-19.

Though more research is needed, a study has also found that echinacea can shorten the duration of the common cold or lessen the severity of symptoms.

Summary

Echinacea tea is commonly used to shorten the duration of the common cold. However, more research is needed.

Rooibos is an herbal tea that was historically used for medicinal purposes.

Though more research on humans is needed, one 2016 studyTrusted Source found that rooibos may have anti-allergy effects.

Research from 2018Trusted Source has found that rooibos may inhibit the formation of osteoclasts. These cells break down old bones, which is essential for preserving, repairing, and reshaping your skeleton. Inhibiting their formation may help people living with diseases that cause the production of too many osteoclasts, such as osteoporosis.

Moreover, some older studies suggest that rooibos tea could also lower blood pressure and cholesterol levels.

Summary

Preliminary evidence suggests that rooibos tea may help improve bone health and reduce heart disease risk, but more studies are needed.

Sage tea is well-known for its medicinal properties and potential benefits for brain health.

Various older studies on sage have found improvements in the cognitive function of those with Alzheimer’s disease, although the studies had limitations.

A recent study also found improvements in mental function and memory in healthy adults after they took one of several different types of sage extract.

While more research is needed, a 2016 clinical trial suggests that sage may also help lower levels of total and LDL (bad) cholesterol levels in people with type 2 diabetes.

Summary

Studies suggest that sage improves cognitive function, memory, and heart health.

Lemon balm tea has a light, lemony flavor and seems to have health-promoting properties.

In a small 2017 studyTrusted Source, drinking lemon balm tea for 6 weeks improved arterial stiffness, which is a risk factor for heart disease, stroke, and mental decline.

Research has also found that lemon balm may increase the body’s natural antioxidant enzymes, which help protect the body from oxidative damage.

Additionally, one review found that lemon balm may improveTrusted Source symptoms of depression and anxiety, without serious side effects.

Summary

Preliminary studies have found that lemon balm tea may help increase antioxidant levels, improve heart health, and reduce symptoms of depression and anxiety.

Rose hip tea is high in vitamin C and beneficial plant compounds with anti-inflammatory properties.

Several older studies have found that rose hip powder may help reduce inflammation and improve symptoms related to rheumatoid arthritis and osteoarthritis, including pain. Rose hips may also be beneficial for weight management, helping decrease body mass index (BMI) and belly fat.

Still, more recent human studies are needed to confirm the potential benefits of rose hip tea.

Summary

Rose hip tea may reduce inflammation and pain associated with arthritis. It may also support weight management.

Passionflower tea is traditionally used to relieve anxiety and improve sleep.

One studyTrusted Source found that taking passionflower extract for 2 weeks improved certain markers of sleep quality in people with insomnia, though there was no significant difference compared with a placebo.

Some older research suggests that passionflower may help relieve symptoms of anxiety, especially duringTrusted Source dental procedures.

Summary

Studies have found that passionflower tea may improve sleep and anxiety.

Herbal teas come in a variety of flavors and are naturally free of sugar and calories.

Many herbal teas also offer health-promoting effects, and modern science has begun to validate some of their traditional uses.

However, keep in mind that more research is needed to understand the effects of drinking herbal tea rather than taking extracts or other supplements.