The 7 best teas to drink to reduce stress and anxiety, according to a registered dietitian

Life can feel like a whirlwind, with endless deadlines and responsibilities pulling you in every direction. If you're craving a way to unwind and escape the chaos, a soothing cup of tea could be precisely what you need. Packed with calming ingredients and backed by expert recommendations, the best teas for stress and anxiety offer a simple way to reclaim a moment of peace.

Feeling more overwhelmed than usual? You're not alone. According to the 2024 American Psychiatric Association's annual mental health survey, 43% of U.S. adults report feeling more anxious than they did the previous year — up from 37% in 2023. More than half (53%) pointed to lifestyle stressors as a key factor, while 40% attributed their heightened anxiety to poor sleep.

While these statistics may seem daunting, small lifestyle changes can help manage stress and anxiety, providing a much-needed boost to your mental health. Practices like journaling, exercising and prioritizing sleep may help enhance your sense of calm. Sipping on a warm cup of tea — especially one containing ingredients with calming properties — may also be helpful for quieting your brain.

As one of the most widely consumed beverages in the world, tea is well-known for its many health benefits. But with so many options — from complex blends to hard-to-pronounce ingredients — choosing the right tea for your needs can feel like a gamble. That’s why we did the hard work for you.

We started by talking with tea experts to understand different kinds of teas and which ones might be most helpful for relaxation. Combining their insights with my expertise as a registered dietitian, I selected 11 teas from 10 different brands and put them to the test. Curious about which ones made the cut? Start warming up a kettle, get your favorite teacup ready and continue reading for our picks of the best teas for stress and anxiety in 2025.

A note on supplements

The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Best overall tea for stress and anxiety

More teas we like for stress and anxiety for 2025

Why herbal teas may be helpful for stress and anxiety

There are many types of tea, including black, green, white, oolong and herbal blends. While all varieties offer health benefits, herbal teas may be particularly effective for stress and anxiety relief.

They may contain calm-promoting ingredients

Some herbal teas include ingredients that may have calming effects. Ingredients to look for in an herbal tea for stress and anxiety include:

• Chamomile

• Lavender

• Peppermint

• Low-caffeine green, black, white or oolong teas

• Lemon balm

• Passionflower

• Valerian root

• Tulsi, also known as holy basil

• Kava

• Ashwagandha

It’s important to note that some of these ingredients are more strongly backed by research than others. Further, many studies evaluating the effectiveness of herbs on stress and anxiety use extracts, which contain higher concentrations of these ingredients than what's found in tea.

Also, keep in mind that some herbal teas, like those containing ashwagandha, aren't safe for everyone. If you're pregnant, breastfeeding, have certain medical conditions or are taking prescription medications, it's best to talk with a health care professional before trying an herbal tea.

They’re naturally caffeine-free

Another benefit of herbal teas is that they're naturally caffeine-free — though some may be combined with other types of tea, so it's always a good idea to double-check the label.

Caffeine is a stimulant that may increase anxiety. One review found that caffeine intake was significantly linked with an increased risk of anxiety in healthy adults. Even low doses of caffeine were associated with increased anxiety, but the greatest risk was seen in those consuming 400 mg or more per day.

Factors to consider when purchasing teas for stress and anxiety

Here are the key considerations to keep in mind when browsing teas to aid in stress and anxiety:

• Ingredients: Look for teas containing research-backed ingredients. "Teas like chamomile, lemon balm and lavender have long been celebrated for their calming effects," says Simpson. Woodson recommends choosing a blend containing lavender. In addition to its soothing aroma, Woodson points out that it helps balance any bitterness in the tea. Especially if you're new to herbal tea, Smith recommends starting with a single ingredient rather than a complex tea blend, as "some people may be more sensitive to certain herbs."

• Form: Tea is sold as loose-leaf or in prepackaged tea bags, with some brands offering both. According to Danielle Crumble Smith, RD, "Whole-leaf teas generally have better quality and flavor compared to tea bags, although tea bags are more convenient." Some companies use pyramid-shaped bags, rather than rectangular ones, which give the tea leaves more room to steep.

• Caffeine content: Because caffeine can contribute to anxiety and disrupt sleep, it's generally best to stick with a caffeine-free herbal tea. While herbal teas are naturally caffeine-free, some may contain caffeine-containing ingredients, so it's a good idea to double-check labels before purchasing.

• Flavor profile: While health benefits are important, finding a tea that suits your taste will make it more appealing to drink regularly. Many herbal teas feature bold flavors like mint, lemon or floral notes. Some blends also contain stevia or other sweeteners, which not everyone enjoys. Some brands offer sampler packs, which can be a nice way to find a tea that aligns with your taste preferences.

• Organic: According to Simpson, organic teas, especially whole-leaf options, may retain more active compounds. Smith agrees, adding that organic teas typically have lower pesticide residues. That said, organic teas are often more expensive and may not be feasible for all budgets.

• Value: Teas range from more affordable grocery-store options to high-end varieties found in specialty shops. While premium teas may offer more of the features you’re looking for, good-quality options exist at virtually any price point.

• Potential side effects and interactions: Some herbs can interact with medications or may not be safe for everyone, including those who are pregnant, breastfeeding or have certain medical conditions. Furthermore, some herbs may cause side effects, like nausea or diarrhea, when consumed in large amounts. While tea typically contains lower concentrations of these ingredients, it's a good idea to start with one or two cups per day before incorporating it regularly into your routine.

• Third-party certifications: Third-party certifications assure that a tea meets specific standards, such as organic production or fair-trade ingredient sourcing, rather than relying solely on the company’s claims. Depending on your priorities and values, consider looking for certifications like Fair Trade Certified, USDA Organic, Non-GMO Project Verified, B Corp Certified or Quality Assurance International.

How we chose teas for stress and anxiety

To determine the best teas for reducing stress and anxiety, we consulted three registered dietitians for their expert insights on effective tea ingredients and types. As a registered dietitian and avid tea drinker myself, I drew on both my professional background and personal experiences to select teas for testing. To minimize the potential for caffeine to exacerbate anxiety, I excluded caffeine-containing teas from this review, focusing instead on caffeine-free herbal teas.

After a thorough review of available teas, I narrowed down the testing pool to 11 teas from 10 different brands. Teas were evaluated based on their ingredients, taste, aroma, brewing time and price. I also factored in online reviews when compiling our list of "winners."

Other products we tested

Four teas ultimately didn't make it into our final rankings, but that doesn't mean they aren't worth considering. Here's a quick look at the ones that didn't make the cut but could still be a great fit for you:

• Upton Tea Imports Apple Mint Valerian Herbal Blend: This loose-leaf blend is naturally flavored with apple, peach and mint pieces and contains calming ingredients, like lemon balm, lavender and valerian. While I enjoyed the fruity aroma, I didn't find the blend particularly flavorful or relaxing.

• Big Heart Tea Cup of Love: This organic tea features a delicate rose flavor with a subtle earthiness from tulsi. I liked that it's organic and made with just two ingredients. Its vibrant pink color was also a plus. However, compared to other tulsi-containing teas I tried, this one was just a tad too mild.

• Four Sigmatic Mood: This powdered organic blend features adaptogenic reishi mushroom extract, tulsi, lemon balm and rose hips. I appreciated the convenience of a powder that can be used with hot or cold water. However, I wasn’t a fan of the flavor, and it clumped when mixed with cold water.

• Magic Hour Lucid Dreams: Thanks to all the warming spices, this loose-leaf blend smelled incredible. The ingredients are impressively whole, allowing you to see individual elements like cloves. While I enjoyed the spicy, warm flavor and aroma, there were other teas I simply liked more.

FAQs

How long before bedtime should I drink tea for better sleep?

The ideal time to drink tea likely varies from person to person, but a good starting point is 30–60 minutes before bed. If you don't notice the desired effects, try adjusting the timing. If drinking tea before bed causes nighttime bathroom trips, aim to drink your tea at least an hour before bed. Experiment to find the routine that works best for you.

Can herbal teas interact with medications?

Yes, depending on the ingredients, herbal teas may interact with certain medications. If you're taking a prescription medication, always talk with a health care provider to ensure an herbal tea is safe to drink.

How many cups of calming tea can I safely drink a day?

Most tea brands suggest drinking two or three cups of calming tea daily. However, it's best to start with one cup per day to ensure you tolerate it well and don't experience any side effects. If you’re unsure about a specific tea’s safety, consult your doctor, as side effects can occur.

Are there any side effects of drinking stress-relief teas regularly?

Herbal teas are generally well-tolerated, especially when consumed in moderation. That said, some ingredients may cause side effects, such as upset stomach, nausea or diarrhea.

How long does it take for calming teas to take effect?

The ritual of brewing and sipping a soothing tea can provide an immediate sense of relaxation. However, there’s no specific timeline for when a tea’s calming effects might kick in. Factors like your metabolism, the tea's ingredients and brew time can all affect the potency of the tea and how soon you might experience a calming effect.

Meet our experts

• Danielle Crumble Smith, a registered dietitian with Top Nutrition Coaching in Charlotte, N.C.

• Alyssa Simpson,RDN, CGN, CLT, a digestive health dietitian in Phoenix

• Stacey Woodson, MS, RDN, LDN, a registered dietitian based in Philadelphia

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.