Herbal Teas and Their Calming Effects: Best Teas for Stress

The drinks with the best case for calming down under stress are warm, caffeine-free herbal teas such as chamomile, lemon balm and lavender, plus green tea, which supplies L-theanine, the tea compound with the most human stress research. If you want one answer to "which tea is best for stress relief?", chamomile and lemon balm are the gentlest everyday choices, and L-theanine has the most consistent trial results. The honest caveat: the studies are small and short, and most tested extracts or supplements rather than a cup of tea.

Key Takeaways

Chamomile, lemon balm and lavender are the classic calming teas. Human studies on them are small and mostly used extracts, not brewed tea.
L-theanine, an amino acid in green tea, has the most consistent results: trials of 200 to 400 mg a day as a supplement reported lower stress scores in people under stress.
Green tea also contains caffeine, so caffeine-free herbal teas are the better pick in the evening.
Valerian, passionflower and kava are stronger herbs with sedative effects and more safety cautions; kava has been linked to rare, serious liver injury.
Chamomile can cause allergic reactions in people sensitive to ragweed, chrysanthemums, marigolds or daisies, and it may interact with warfarin and sedatives.
If you are pregnant, breastfeeding or take any medicine, talk to your healthcare provider before using calming herbs regularly.

Evidence grade: Emerging. Most calming-tea research consists of small, short human trials of herbal extracts or L-theanine supplements; NIH reviews describe the evidence for chamomile, lavender, valerian and passionflower as preliminary or inconsistent.

What Drink Calms Down Stress?

A cup of caffeine-free herbal tea is the simplest calming drink to reach for. Chamomile, lemon balm and lavender are the traditional choices, and each has at least some human research behind it. Green tea is the other strong candidate because it contains L-theanine, which has been tested in randomized trials for stress. It does contain caffeine, though, so it suits the daytime better than the hour before bed.

Keep expectations realistic. No tea has been shown to switch off stress, and the research measured things like self-rated calmness or stress questionnaires over hours or weeks. Tea works best as one part of a routine that also includes sleep, movement and regular meals. For the food side of that routine, see our guide to nutritional interventions for stress relief.

Which Tea Is Best for Stress Relief?

There is no single winner, because the herbs have been studied in different ways. This table compares the most common calming teas by what the research actually looked at and the main cautions.

Tea	What human research looked at	What it found	Main cautions
Chamomile	Small preliminary studies of chamomile supplements	Possible benefit for anxiety symptoms; too little evidence to rate it; one study found no benefit for sleep	Ragweed-family allergy; may interact with warfarin and sedatives
Lemon balm	Crossover trials of lemon balm in a drink and in yogurt	Improvements in mood and/or task performance in healthy young adults, varying by dose	Small, industry-linked studies
Lavender	Mainly an oral lavender oil product; a few small reports on lavender tea	Possible benefit for anxiety; research has limitations	May interact with sedatives
Green tea (L-theanine)	Randomized trials of L-theanine supplements	200 to 400 mg a day may help reduce stress in people under stressful conditions	Contains caffeine; green tea may interact with some medicines
Valerian	Mostly sleep studies	Inconsistent for sleep; not enough evidence for stress	Do not combine with alcohol or sedatives
Passionflower	Small trials	Might reduce anxiety symptoms; not enough evidence for stress	Avoid in pregnancy; stop before surgery
Peppermint	Very little research on the leaf	No reliable evidence for any health use of the leaf	Generally well tolerated
Ashwagandha	6 to 8 week trials of root or root-and-leaf extracts	Lower stress scores and cortisol in several small trials	Liver and thyroid effects reported; some experts advise avoiding it in pregnancy
Kava	Trials of kava supplements	May help anxiety after several weeks	Rare but serious liver injury; never with alcohol

The Top Herbal Teas for Relaxation

Chamomile

Chamomile was an important medicinal herb in ancient China, Egypt, Greece and Rome, and it is still the best-known bedtime tea. According to the National Center for Complementary and Integrative Health (NCCIH), some preliminary studies suggest a chamomile supplement might help adults with diagnosed anxiety, but the evidence is not strong enough to rate its usefulness. There is very little research on chamomile and sleep; a 2019 review found one sleep study, and it showed no benefit. Chamomile is likely safe in the amounts found in teas, which makes it a sensible, low-risk first choice.

Lemon balm

Lemon balm (Melissa officinalis) has a mild lemony flavor and a long history as a calming herb. In two small crossover trials, a standardized lemon balm preparation given in a drink and in yogurt was generally linked to better self-rated mood and/or cognitive performance in healthy young adults, though some doses had drawbacks and results depended on how it was delivered. Several authors were from companies that make the ingredient, so these results need independent confirmation.

Lavender

Lavender is best known as a scent, and it is likely safe in the amounts used in foods. NCCIH reports that a lavender oil product taken by mouth might help with anxiety, but the studies were small and often not independently funded. Small preliminary reports suggest lavender tea or capsules might improve low mood in some people, but these results should be read with caution.

Green tea and L-theanine

Green tea is the only tea on this list with caffeine, and also the source of L-theanine. In a 2019 randomized, placebo-controlled crossover trial of 30 healthy adults, 200 mg of L-theanine a day for four weeks lowered scores on stress-related symptom questionnaires and improved sleep-quality scores compared with placebo. A 2020 systematic review of nine trials concluded that 200 to 400 mg a day may help reduce stress in people exposed to stressful conditions, while calling for longer and larger studies. These trials used L-theanine supplements, not cups of tea, so the results cannot be applied directly to drinking green tea. If caffeine affects your sleep, keep green tea to the morning; our article on caffeine and sleep explains why.

Valerian root

Valerian has been used since ancient Greece and Rome and is mostly promoted for sleep. NCCIH describes the sleep evidence as inconsistent and says there is not enough evidence to know whether it helps with stress. It appears safe for short-term use in most adults, but it should not be combined with alcohol or sedatives.

Passionflower

Passionflower was traditionally used as a sedative. A small amount of research suggests it might reduce anxiety symptoms, including before medical or dental procedures, but conclusions are not definite, and there is not enough evidence on everyday stress. NCCIH notes that passionflower tea may be safe for up to 7 nights, can cause drowsiness or dizziness, and should not be used in pregnancy.

Peppermint

Peppermint is a popular caffeine-free tea, but very little research has been done on peppermint leaf, and there is not enough evidence to say it helps any health condition. Enjoy it for flavor and as a calm, caffeine-free ritual rather than for a measured effect.

Ashwagandha

Ashwagandha is an Ayurvedic herb usually taken as a capsule rather than a tea. The NIH Office of Dietary Supplements (ODS) summarizes a 2021 systematic review of seven trials in 491 adults: ashwagandha extracts at 240 to 1,250 mg a day for 6 to 8 weeks reduced stress and anxiety scores and serum cortisol compared with placebo. The studies were small and short, and all were conducted in India. Ashwagandha tea has not been studied in the same way.

Kava

Kava drinks have been used in Pacific Island ceremonies for thousands of years. NCCIH reports that kava supplements may help anxiety after several weeks of use, but kava products, including water-prepared drinks, have been linked to rare cases of liver injury that were sometimes serious or fatal. Because of that risk, kava is not a casual everyday tea. Never combine it with alcohol or sedative medicines.

How to Make Herbal Tea Part of a Calming Routine

Pick the right tea for the time of day. Green tea contains caffeine, so save chamomile, lemon balm or peppermint for the evening.
Follow the steeping time on the package. Herbal blends differ, and over-steeping can make some teas bitter.
Go easy on sweeteners. A spoonful of honey is fine, but large amounts of added sugar work against a calm routine. See the truth about sugar.
Pair tea with food that supports you. Our guide to magnesium-rich foods covers another piece of an evening wind-down.
Start with one herb at a time. That makes it easier to notice an allergy or side effect.

Prefer a capsule to a tea?

Some people want calming herbs in a measured daily serving instead of a brewed cup. OPA Calming Formula combines several of the herbs in this article. Each two-capsule serving provides an 830 mg calming botanical blend that includes chamomile, lemon balm, L-theanine, ashwagandha, passion flower and valerian, along with rhodiola, bacopa, St. John's wort and other botanicals, plus B vitamins, 25 mg of magnesium and 25 mg of zinc. It is formulated to support relaxation and a calm mood. The label lists the blend as a total, not the amount of each herb, so you cannot compare it directly with study doses such as 200 to 400 mg of L-theanine or 240 to 1,250 mg of ashwagandha extract. Because it contains St. John's wort, valerian and passion flower, read the safety section below before you try it.

Safety and Interactions

Herbal teas are generally gentle, but "natural" does not mean free of side effects. Key points from NIH sources:

Chamomile: allergic reactions, including rare severe reactions, are more likely if you are allergic to ragweed, chrysanthemums, marigolds or daisies. Interactions with warfarin and some medicines processed by the liver have been reported, and it might interact with sedatives. It may reduce the effect of birth control pills. Little is known about its safety in pregnancy or breastfeeding.
Lavender and valerian: may add to the effect of sedatives; do not combine valerian with alcohol.
Passionflower: avoid in pregnancy, and tell your provider if you use it within 2 weeks of surgery.
Green tea: contains caffeine. Green tea or its extracts can lower blood levels of nadolol and atorvastatin and may interact with raloxifene. Talk to your doctor or pharmacist if you take these. Liver injury has been reported rarely, mainly with green tea extract pills.
Ashwagandha: rare liver injury and effects on thyroid hormone levels have been reported. ODS notes it might interact with thyroid hormone, diabetes, blood pressure, immunosuppressant and sedative medicines, and some experts advise against it in pregnancy.
Kava: rare but serious liver injury. Do not use with alcohol or benzodiazepines.
St. John's wort (an ingredient in OPA Calming Formula): it can weaken many important medicines, including some antidepressants, birth control pills, warfarin, cyclosporine, some heart, HIV and cancer drugs and certain statins, and it can cause serious serotonin-related side effects with antidepressants. Do not take it with prescription medicines unless your doctor or pharmacist approves.

If you are pregnant or breastfeeding, take any prescription medicine, or have stress or worry that is persistent or getting in the way of daily life, talk to your healthcare provider rather than relying on tea or supplements.

Frequently Asked Questions

What drink calms down stress?

Warm, caffeine-free herbal teas such as chamomile, lemon balm and lavender are the traditional calming drinks, and they are low risk for most adults. Green tea is another option because it contains L-theanine, which has been studied for stress, but it also contains caffeine. Evidence for all of them is early, so treat tea as one part of a broader routine.

Which tea is best for stress relief?

For an everyday, caffeine-free tea, chamomile or lemon balm is a sensible start. L-theanine from green tea has the most consistent human trial results, though those trials used 200 to 400 mg supplements rather than brewed tea. Stronger herbs such as valerian, passionflower and kava have more cautions.

Can I drink chamomile tea every day?

NCCIH says chamomile is likely safe in the amounts found in teas. Skip it if you are allergic to ragweed or related plants, and check with your doctor or pharmacist if you take warfarin, sedatives or birth control pills, or if you are pregnant.

Does green tea calm you down even though it has caffeine?

Green tea contains both caffeine and L-theanine. Trials of L-theanine supplements reported lower stress scores, but those doses were higher than you would expect from a cup of tea. If caffeine makes you jittery or affects your sleep, choose a caffeine-free herbal tea instead, especially in the evening.

Are calming herbal teas safe during pregnancy?

Not all of them. NCCIH says passionflower should not be used in pregnancy, kava may carry special risks, and little is known about chamomile, lavender or valerian in pregnancy. Ask your healthcare provider before drinking any herbal tea regularly while pregnant or breastfeeding.

Can herbal teas be combined with other relaxation habits?

Yes. A cup of tea fits naturally alongside a wind-down routine, regular sleep times, physical activity and balanced meals. If stress persists, a healthcare professional can help you find the right support.

Sources

Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.

Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: October 17, 2026 · How OPA researches and writes

Herbal Teas and Their Calming Effects: Which Tea Is Best for Stress?

Key Takeaways

What Drink Calms Down Stress?

Which Tea Is Best for Stress Relief?