While a builder’s brew is the drink of choice for many Britons, the popularity of alternative infusions has boomed in recent years.
From earthy rooibos to bright lemongrass, supermarket shelves are brimming with all varieties of fragrant herbal teas.
Beloved by everyone from Meghan Markle to Brad Pitt, the appeal is in their wide range of health claims, including supporting sleep, digestion and even easing menopause symptoms.
Despite the name, herbal tea is not actually ‘tea’ – which by definition must contain the leaves or leaf buds of tea plants.
Instead, herbal teas are made from tisanes, which are blends or infusions of dried fruits, flowers, spices or herbs in water.
Tisanes have been used traditionally for health purposes and some studies suggest potential benefits.
And, while to many, they might appear to be just flavoured hot water, some research suggests certain herbal teas may offer mild health benefits.
Recent studies suggest that herbal infusions may affect brain chemicals involved in relaxation. Experts say herbal teas should be seen as part of a healthy diet rather than a medical treatment.
With this in mind, we asked researcher and public health nutritionist, Dr Emma Derbyshire from the Tea Advisory Panel, what the evidence shows – and how to get the most from your cuppa.
Herbal teas are made from tisanes, which are blends or infusions of dried fruits, flowers, spices or herbs in water
Meghan Markle has shared her love for herbal blends like chamomile to relax and unwind
Chamomile
Perhaps the best-known blend of herbal tea, chamomile has a reputation as a bedtime brew.
Naturally caffeine-free and prized for its relaxing properties, chamomile tea is made by infusing dried or fresh chamomile flowers in hot water.
Some studies have explored links with heart and immune health, although evidence is limited.
But experts say chamomile is most effective for boosting sleep.
‘Chamomile tea has been used for centuries as a traditional remedy to support relaxation and sleep,’ says Dr Derbyshire.
‘It contains naturally occurring compounds such as apigenin, which is thought to interact with receptors in the brain involved in relaxation and sleep regulation. This may help explain its reputation as a gentle bedtime drink.
‘It is often used to support sleep quality, particularly in people who experience mild difficulty falling asleep or disrupted sleep patterns, e.g. mothers to newborns.
‘While not a sedative in the clinical sense, it may help the body and mind unwind in the evening.’
Best time to drink, according to Dr Derbyshire: in the evening as part of a wind-down routine to signal relaxation and prepare the body for sleep.
Peppermint
Often used to ease an upset stomach, peppermint tea contains the active compound menthol, which acts as a natural muscle relaxant and may help ease bloating and mild digestive discomfort, according to Dr Derbyshire.
Dr Derbyshire explains: ‘Peppermint tea is naturally caffeine-free and made from the leaves of the peppermint plant, which contains menthol – the compound responsible for its distinctive cooling effect and aroma.
‘It has long been used in traditional herbal medicine for digestive comfort and general wellbeing.
‘It may help relax the muscles of the gastrointestinal tract, which can reduce feelings of bloating, wind, and mild abdominal discomfort. For this reason, it is often consumed after meals.
‘Peppermint tea is also widely used for its soothing effects on the senses. The menthol aroma can feel refreshing and may help improve mental clarity and reduce feelings of mental fatigue, particularly during busy or stressful periods.’
Best time to drink, according to Dr Derbyshire: after meals, particularly lunch or dinner, to aid digestion and bloating.
Ginger
Best known as a trusted nausea remedy, ginger tea has a fiery taste and can help soothe digestion.
A review published in Diabetology & Metabolic Syndrome found that ginger improves insulin sensitivity and glycemic control. Other studies have observed that daily intakes of one to two grams of powdered ginger can noticeably lower fasting blood sugar levels in individuals with the blood sugar condition type 2 diabetes.
However, most research has been carried out using supplements rather than tea.
Dr Derbyshire says: ‘Ginger tea is made from fresh or dried ginger root and is one of the most widely used herbal infusions for digestive and general wellness support.
‘It has a warm, spicy flavour and contains active compounds such as gingerols.
‘Evidence from systematic reviews of randomised controlled trials indicates that ginger is most consistently associated with improvements in gastrointestinal symptoms, particularly nausea and vomiting.
‘Although most studies examine ginger in capsule or extract form rather than tea, ginger tea is likely to provide similar bioactive compounds, including gingerols and shogaols, which are implicated in its antiemetic and anti-inflammatory effects.
‘Because of its warming effect, ginger tea is often used as a gentle stimulant without caffeine, offering a natural way to support alertness and circulation.’
Best time to drink, according to Dr Derbyshire: in the morning or after meals to aid digestion and reduce bloating.
Rooibos
Rooibos tea, also known as red bush tea, is widely believed to reduce inflammation and soothe digestive issues.
A 2023 scientific review found that participants who drank rooibos for several weeks lowered their cholesterol – fatty plaque that builds up in the arteries – by nearly 10 per cent, potentially reducing their risk of heart disease.
Meanwhile a 2020 review of 54 studies, found that rooibos tea consumption also reduced harmful oxidative stress – a chemical reaction in the body that can damage crucial cells.
‘It also appeared to possess other promising general effects on blood sugar levels, bone, liver, cognitive and respiratory health too,’ says Dr Derbyshire.
‘It is commonly enjoyed both for its flavour and as a gentle, hydrating beverage that can be consumed throughout the day and is a great drink for the evening prior to sleep.’
Best time to drink, according to Dr Derbyshire: in the evening, as it is caffeine-free and may support relaxation without disrupting sleep
Berry or fruit infusions
Berry and fruit teas may contain small amounts of vitamin C, though levels vary.
Berries (like blackberry, raspberry, and blueberry) in fruit teas contain plant compounds also found in foods linked to heart health, although amounts in tea are relatively small.
Consuming them helps protect your cells from oxidative stress and can support the flexible lining of your blood vessels, promoting healthy circulation and lowering heart disease risk.
‘Fruit teas are naturally aromatic and often have a sweet or tangy flavour without added sugar,’ says Dr Derbyshire.
‘They are often used as an alternative to sugary soft drinks, offering flavour and variety without caffeine. While vitamin content varies, they can contribute to hydration and overall fluid intake.’
Best time to drink, according to Dr Derbyshire: mid-morning or afternoon as a caffeine-free alternative to tea or coffee. They are also suitable in the evening, as they are naturally stimulant-free.
Rosehip
Rosehip tea can be a source of vitamin C, depending on how it is prepared, and is often associated with immune support, although evidence is still developing.
Vitamin C plays a role in collagen production, which is important for skin health.
‘Rosehip tea has traditionally been used to support immune health, particularly during seasonal changes,’ says Dr Derbyshire.
‘While vitamin C content can vary depending on preparation, rosehip remains a naturally nutrient-rich herbal infusion.
‘Some research suggests rosehip may have mild anti-inflammatory properties and it has been studied in relation to joint comfort and general inflammatory balance in the body.
‘It is also valued as a refreshing, caffeine-free alternative to fruit juice or sweetened drinks.’
Best time to drink, according to Dr Derbyshire: during the day, particularly between meals or in the afternoon, as a refreshing caffeine-free drink.
Turmeric
Known for its vibrant yellow colour, turmeric tea is rich in curcumin, an active ingredient which helps the body fight off daily stress and cellular damage, making it a soothing, caffeine-free addition to your wellness routine. However, curcumin is not easily absorbed by the body in tea form.
Dr Derbyshire explains: ‘Turmeric tea is made from the root of the turmeric plant and contains curcumin, a compound widely studied for its anti-inflammatory properties.
‘It has a warm, slightly earthy flavour and is often combined with black pepper or ginger.
‘Curcumin has been extensively researched for its potential role in supporting the body’s inflammatory response and is a food that could help to regulate inflammation.
‘Turmeric tea is commonly used in wellness routines focused on joint comfort, recovery and general inflammatory balance. However, it should be viewed as a dietary support rather than a treatment.
‘It is often consumed as part of evening routines due to its warming, calming nature.’
Best time to drink, according to Dr Derbyshire: in the evening, particularly after dinner, as part of a wind-down routine.
Fennel
Offering a soothing, warm taste with subtle earthy and grassy undertones, fennel tea is traditionally used to support digestion, helping with bloating, discomfort and excess wind.
The natural oils in the seeds help relax gastrointestinal muscles and reduce stomach spasms, according to Pukka Herbs.
The herb is also often used to clear congestion and support the body’s response to cold and flu viruses.
Dr Derbyshire explains: ‘Fennel tea is made from fennel seeds and has a mild, slightly sweet, anise-like flavour.
‘It has been used traditionally for digestive comfort for centuries.
‘Fennel contains plant compounds such as anethole, which may help relax the muscles of the digestive tract, including the stomach.
‘It is commonly used to help reduce bloating, wind, and feelings of fullness after eating. It is also frequently used in traditional herbal practices to support overall gut comfort and is sometimes included in blends designed for digestive ease.
‘Because of its gentle nature, fennel tea is often suitable after heavier meals or during periods of digestive discomfort.’
Best time to drink, according to Dr Derbyshire: after meals, particularly lunch or dinner, to aid digestion and reduce bloating. It can also be used in the evening for general digestive comfort.
Liquorice
Love it or hate it, liquorice has anti-inflammatory, antibacterial and antiviral properties.
Liquorice tea is a naturally sweet, caffeine-free herbal infusion made from the root of the liquorice plant.
Famous for its distinct, rich flavour and soothing properties, it is often blended with other herbs like peppermint.
Dr Derbyshire explains: ‘Liquorice tea is made from the root of the liquorice plant and has a naturally sweet, distinctive flavour.
‘It has been used traditionally in herbal medicine for digestive comfort and throat soothing.
‘Liquorice contains glycyrrhizin, a compound that has been studied for its anti-inflammatory and soothing properties. It is often used to ease throat irritation, support digestive comfort, and provide a naturally sweet taste without added sugar.
‘However, it is one of the more pharmacologically active herbal teas and is not suitable for everyone.
‘Regular or high intake may affect blood pressure and potassium balance in sensitive individuals, particularly those with hypertension or kidney conditions.
‘For this reason, it is generally recommended as an occasional rather than daily tea, especially in people with cardiovascular risk factors.’
Best time to drink, according to Dr Derbyshire: occasionally after meals or when throat soothing is needed, rather than as a daily beverage.
What about black tea?
Though technically not a herbal infusion, black tea is packed with compounds which promote the growth of good bacteria in the gut.
In a new review, drinking three to four cups of black tea daily appeared to benefit people with inflammatory conditions, particularly those with existing inflammation, such as diabetes or cardiovascular risk factors.
Dr Derbyshire explains: ‘Besides water, tea is the most commonly consumed beverage in the world, consumed by more than two-thirds of the global population.
‘Given the recognised role of diet in modulating inflammation, incorporating black tea and its array of bioactive compounds into daily routines may have public health relevance.’
One of the most well-studied benefits of black tea is its association with heart health.
‘Black tea consumption has been associated with a reduced coronary heart disease risk and tea drinking appears to play a significant role in blood pressure reduction, particularly amongst those with prehypertension or hypertension,’ explains Dr Derbyshire.
This is due to plant compounds called polyphenols, which may help widen blood vessels.
Black tea also contains caffeine, which can improve alertness, focus, and mental performance.
