The science of wellness tea
In brief:
4 minute read
- Tea has been part of human life for centuries, and modern science is now beginning to explain why so many cultures valued it as part of everyday health and wellbeing.
- Not all teas do the same thing. Green tea, black tea, chamomile, hibiscus and other botanicals contain different plant compounds, and research suggests their potential benefits depend on the specific plant or plant combinations being used.
- One of tea’s greatest strengths is its simplicity. A kettle, a few minutes and a cup can turn plants into a small daily wellness ritual that fits easily within a healthy lifestyle.
The science of wellness tea
For centuries, teas have been cherished for their healing properties. From ancient China’s Tang Dynasty to today’s wellness practices, botanical infusions have remained a key part of holistic health traditions. Now, with a growing body of modern research shining a light on their potential benefits, it’s becoming clearer why our ancestors held them in such high regard.
Today, chronic conditions such as heart disease, diabetes and stroke are among the leading causes of death worldwide. The encouraging news is that research shows lifestyle changes, particularly those made through diet, can support vascular, metabolic and cognitive health, even later in life.
Tea can sit naturally within that bigger picture. Not as a cure or a substitute for a healthy diet, but as one simple way to bring more plant compounds into the day, while replacing drinks that may contain added sugar or alcohol and creating a ritual that is easy to repeat.
Tea and herbal infusions contain naturally occurring plant compounds, but what ends up in the cup, and the potential effects on the body, varies depending on the plant, preparation and amount consumed.
Did you know?
Green and black tea come from the same plant, Camellia sinensis. What differentiates them is largely how the leaves are processed.
Both contain naturally occurring polyphenols, including catechins in green tea and theaflavins in black tea, which have been studied for their potential effects on cardiovascular and metabolic health.
The evidence is strong enough that tea has found its way into national dietary guidance. In the Netherlands, for example, the Health Council recommends drinking three cups of green or black tea each day as part of a healthy diet.
Herbal teas are a little different. Rather than coming from Camellia sinensis, they are infusions made from the leaves, flowers, roots, seeds, fruits or other parts of different plants.
Chamomile, peppermint, ginger, fennel, lemon balm and hibiscus are all familiar examples.
When these plants are steeped in hot water, some of their water-soluble and aromatic compounds move into the water. Exactly what ends up in your cup depends on the plant itself, the amount used, the water temperature and the brewing time.
What does the research say?
For generations, the benefits of herbal infusions were understood largely through tradition and experience. Today, researchers are beginning to put some of those long-held beliefs to the test. The Australian Government’s Natural Therapies Review found that certain plants and combinations of plants can have measurable effects for specific health concerns, while a growing body of research is looking more closely at what happens when those plants are prepared and consumed as herbal infusions.
Chamomile has been studied for sleep, for example, with a 2024 systematic review and meta-analysis finding improvements in some measures of sleep quality, although not every sleep outcome improved. Hibiscus tea has also been studied for cardiovascular health, with a meta-analysis finding reductions in systolic and diastolic blood pressure in people with mild to moderate hypertension. In another small clinical trial, chamomile tea taken after meals improved several measures of glycaemic control in people with type 2 diabetes.
These findings don’t mean that a cup of herbal tea should be considered a sole treatment for sleep problems, high blood pressure or diabetes. They do, however, show that herbal remedies can play a meaningful role as part of a broader approach to health and wellbeing, and that the bioactive compounds in plants can have beneficial effects depending on the herb, preparation, dose and person using them.
Herbal remedies can also interact with medications or be unsuitable for some people, so it’s important to seek guidance from a qualified healthcare professional.
Making tea part of everyday wellness
One of tea's greatest advantages is its simplicity. You don't need another complicated wellness routine. A cup of tea is something you can easily attach to the rhythms already in your day.
- Select your tea with purpose. Match the tea to what you need in the moment, whether that's a morning cup of green tea, peppermint after a meal or chamomile as part of your evening wind-down.
- Plan your ritual. Make your tea at a similar time each day so it becomes an easy habit to return to.
- Gift yourself a slow moment. Steeping herbs in hot water is what extracts their water-soluble plant compounds. Take your time, follow the brewing instructions, and savour the moment.
- Think of tea as part of the bigger picture. Tea works best as one small part of a healthy lifestyle alongside nourishing food, movement, restorative sleep and stress management.
Explore wellness tea as a daily ritual
At Naturally Healthful, we believe wellness doesn't need to be complicated. Our organic loose leaf wellness teas bring together herbs traditionally used in herbal medicine in simple blends designed to become part of your everyday rituals.
Explore our wellness tea collection
Choose the tea that's right for you
Sources: Australian Government Natural Therapies Review 2024 – Western Herbal Medicine, World Health Organization – Cardiovascular diseases, Dutch Dietary Guidelines, Herbal Teas and their Health Benefits: A Scoping Review, Chamomile and sleep meta-analysis, Hibiscus systematic review and meta-analysis and Chamomile tea and glycaemic control trial.