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Herbal Teas by Wellness Goal

Herbal teas by wellness goal: what the research shows for sleep, nausea, digestion and blood pressure about the tea itself, with weak and negative findings and the evidence gaps.

Content last updated . This page has not been medically reviewed.

Safety first. Supplements can cause side effects and interact with medicines. Read mushroom safety and interactions before you use any mushroom product.

This page asks what research shows for common goals, for the tea, and separates tea evidence from supplement evidence. It is not advice to treat a condition. Teas with other goals (stress, throat comfort, menstrual symptoms) have no NIH-sourced tea evidence we could read, so we make no claim.

GoalTeaWhat research shows about the teaWhat research shows about other forms
SleepChamomile teaVery little information on insomnia; one study in a 2019 review found no benefit [1]Not shown for sleep
SleepValerianEvidence for valerian products is inconsistent, and a 2017 sleep medicine guideline recommended against it for chronic insomnia in adults [2]. See the Valerian guide.Same
AnxietyChamomile teaNo tea trials found by NIHPreliminary studies of a supplement [1]
NauseaGinger teaNo randomized trials of the tea found in PubMedSupplements may help nausea and vomiting of pregnancy [3]
Digestion, IBSPeppermint teaVery little research on peppermint leaf [4]Oil capsules studied for IBS
Blood pressureHibiscus teaA 65-person, 6-week trial of the tea lowered systolic pressure vs placebo [5]A 26-trial review supports a reduction [6]
Mild stress, sleepLemon balm, passionflower, lavenderEU regulators accept these for mild stress symptoms and as a sleep aid on the basis of long-standing use, not trials; clinical studies had design shortcomings [7][8][9]
Bloating, flatulenceFennel, peppermint, chamomileEU traditional-use conclusions, based on long-standing use rather than trials [10][11][12]
Early cold symptomsElderflowerEU traditional use; lack of clinical studies noted [13]
Throat irritation, dry coughMarshmallow rootEU traditional use; some studies without comparators, one small placebo-controlled study of drops [14]
Detox, weight lossDetox and slimming teasNo compelling research for detox diets [15]. See claim check
General healthDandelion teaNo compelling scientific evidence [16]

How to read this table

  • "EU traditional use" is a regulatory category. It means the effectiveness is considered plausible from at least 30 years of use, with insufficient trial evidence. [7]
  • Tea evidence is thin. Most trials use extracts or capsules. [1][3]
  • Hibiscus is the clearest exception: a trial of the tea itself exists. [5]
  • A pleasant, calming ritual is not a proven treatment. Do not use tea in place of care for sleep, anxiety, high blood pressure or other conditions.

Frequently asked questions

What is the best tea for sleep?

NIH does not identify one. Chamomile has very little evidence for insomnia, and valerian is inconsistent. [1][2]

References

  1. National Center for Complementary and Integrative Health (NIH). Chamomile: Usefulness and Safety. Page last updated November 2024.
  2. National Center for Complementary and Integrative Health (NIH). Valerian: Usefulness and Safety. Page last updated May 2025.
  3. National Center for Complementary and Integrative Health (NIH). Ginger: Usefulness and Safety. Page last updated February 2025.
  4. National Center for Complementary and Integrative Health (NIH). Peppermint Oil: Usefulness and Safety. Page last updated May 2025. (Also describes peppermint leaf and tea.)
  5. McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010;140(2):298-303. PubMed 20018807. 65 adults, 6 weeks.
  6. Norouzzadeh M, et al. Efficacy and safety of Hibiscus sabdariffa in cardiometabolic health: An overview of reviews and updated dose-response meta-analysis. Complement Ther Med. 2025;89:103135. PubMed 39870328.
  7. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Melissae folium (melissa leaf) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/196745/2012. Monograph compiled 14 May 2013.
  8. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Passiflorae herba (passion flower) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/669740/2013.
  9. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Lavandulae flos (lavender flower) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/734125/2010.
  10. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Foeniculi dulcis fructus (sweet fennel fruit) - herbal medicinal product (public summary) and EU herbal monograph, EMEA/HMPC/372839/2016. Final, revision 1, dated 31 January 2024.
  11. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Menthae piperitae folium (peppermint leaf) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/572705/2014.
  12. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Matricariae flos (matricaria flower) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/55843/2011.
  13. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Sambuci flos (elder flower) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/611512/2016. Monograph dated 27 March 2018.
  14. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Althaeae radix (marshmallow root) - herbal medicinal product (public summary) and EU herbal monograph, EMA/HMPC/436679/2015.
  15. National Center for Complementary and Integrative Health (NIH). "Detoxes" and "Cleanses": What You Need To Know.
  16. National Center for Complementary and Integrative Health (NIH). Dandelion: Usefulness and Safety. Page last updated November 2024.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.